At present, sleep disorders have become a global problem, and many people suffer from insomnia and snoring to varying degrees. The United States "really simple" magazine recently summed up the 9 most popular sleep problems, and asked the experts targeted specific solutions.
One night, wake up: 10:30 in the evening can sleep, but after 3~4 hours is unusually clear, deep sleep less than 4 hours a night, the morning after the dizziness. A hot bath, a hot drink before going to bed, and even sleeping pills have no effect. Experts suggest: first of all should consider whether the recent occurrence of some kind of pressure, great life changes related, such as emotional rupture. Identify the cause, the right medicine, insomnia will gradually improve. Specific include:
1, psychological counseling, it is best through psychological doctor, to help you recognize the obstacles to sleep.
2. Acupuncture can help to relieve anxiety and induce deep sleep.
3, do not drink. Alcohol does help you fall asleep, but it can lead to more sleep problems, depending on the quality of your sleep.
4, calmly accept "wake up at night"". Wake up in the night is a normal phenomenon, is not no need for heavy-hearted, A great calamity is at hand., anxious, or easy to form a vicious spiral.
5. Move the alarm clock off the head of the bed. It's more anxious to stare at the alarm clock late at night.
Two, the bird of the morning: a dark night daytime bustling about, go to sleep, but around 3 am the habit of waking up. The reason may be that the child is noisy, his family snores or he is awake by defecation. When you wake up, you can't sleep again. Lying in bed, the brain thinks quickly and ends up giving up sleep.
Expert advice:
1, such insomnia patients should set a fixed time to rise, and adhere to a week, which can calculate a week's sleep time. For example, according to 7 hours per night sleep calculation, in order to get up at 5 in the morning, you should go to bed at 10 in the evening. Then gradually adjust the sleep time, so that the time of waking in the morning is late, so as to achieve the function of regulating the biological clock.
2, in order to reduce the "early awakening" anxiety, it is recommended not to lie awake on the bed, it is best to get up and relax, such as a glass of juice or milk. The more you lie on the bed, the more you try to sleep, the more sober you become.
Three, night owl: usually in the night more excited, watching TV, reading, surfing the Internet, doing housework, until two or three in the morning to sleep. Because the morning to go to work, but also to get up, will feel dizzy.
Expert advice:
1, before going to bed, we must slow down the pace of life, as far as possible to use the day time to deal with work, arrangements for housework.
2, light from television and computer monitors can suppress melatonin, which can lead to sleep disorders, and add blue light filters to them.
3, the night light is too strong, it is equivalent to intake of caffeine, so at least 2 hours before sleep should be dimming the lights.
Four, anxiety type: sleep is very smooth, but sleep will wake up many times, although lying in bed, but the brain is constantly turning, want to think about the west, for the work life trivia and anxiety. If the sleeping environment is poor (outdoor traffic, noisy, etc.), or engaged in new work, then insomnia will be further aggravated.
Expert advice:
1 relax your mind and divert your attention, for example, focus on your breathing.
2, let the sleeping environment more quiet, such as thickening curtains to cover the lights outside the street, etc..
3. Wear earplugs when you sleep.
Five, sleep type: sleep difficult, may need 1 hours or so. Once you fall asleep, you don't want to get up in the morning and often sleep late.
Expert advice:
1, afternoon and evening, do not drink caffeinated beverages.
2, in the morning as much as possible to receive sunlight, appropriate to participate in outdoor sports.
3, when necessary, 0.3 mg of melatonin before going to bed, to promote sleep.
Six, chronic insomnia: sleep 1 hours or longer; during sleep wake up several times, each time awake last a few minutes to 1 hours; often talk.
Expert advice:
1, improve the night life habits and sleep environment. The ideal sleep environment include: reducing the bedroom room temperature; darker light rain, the sound of the waves; play contains or leaves rustle CD, can mask the environment disturbing noise; only the bed as a bed, not watching TV in bed.
2, timely medical treatment, with the doctor diagnosed insomnia cause.
3, the proper exercise during the day.
Seven, excessive stimulation: in order to complete the work overtime until midnight or two or three a.m., want to sleep, but because of excessive excitement can not sleep.
Expert advice:
1, napping during the day helps balance sleep time, but it shouldn't be too long.
2, even if you work late, you should set a fixed bedtime.
3, develop relaxation habits before going to bed, such as half an hour before going to bed, take a warm bath, reading newspapers, lowering the brightness of light.
Eight, lack of sleep: because of work, life or learning's sake, normally less than 5 hours of sleep, often feel have dizzy spells inattention, memory loss, etc..
Expert advice:
1, during the day in the required time to complete the work to be done.
2. Wear earplugs to avoid noise and sleep.
3. Learn to "give up" and get away from certain things.
4, take part in more physical exercise.
Nine, hormones lead to insomnia: mostly menopausal women, manifested as difficult to sleep, often wake up at night, wake up, tossing and turning, until wake up, often dispirited after waking up.
Expert advice:
1. Changes in hormones may affect sleep after menopause in women. If hot flashes are severe, the bedrooms should be kept at a lower temperature.
2, take sleeping over-the-counter drugs, be careful, such drugs contain
