Going out of the sleep realizes three major mistaken ideas: The old man " feels few " Harmful to health

Going out of the sleep realizes three major mistaken ideas: The old man " feels few " Harmful to health
In most people's view, it is a happy thing to sleep. But for insomnia patient, pave the bed with comfortable bed clothes like " battle field " . They toss and turn, stay to overflow endless night in anxiety.
March 21 is " The day of sleep of the world " ,The theme of this year is " The scientific management sleep " . The healthy expert points out, the sleep habit of forming the correct, hygiene is the key to solving insomnia problem.
Bitterness of insomnia
Insomnia mean patient to be for a long time difficult to fall asleep or keep the sleep state while being difficult. Nowadays, the pressure is strengthened because of working, living, more and more adults are perplexed by insomnia.
The statistical data of American National Institutes of Health reveal, have a person who suffers bitterness of insomnia in every 10 adults for a long time at present. In the past 10 years, 18 to 24 years old take prescribed medicine help number of the sleep to increase by twice.
Medical research show, suffer from insomnia, will cause and movements were incongruous the next day once in a while, it will cause questions such as fat, anxiety, depression, lack of concentration, memory obstacle,etc. to suffer from insomnia for a long time, even initiate diseases such as heart disease, diabetes and apoplexy,etc..
Compared with man, women's insomniac probability is greater. The national sleep foundation discovers, no matter health reason, working pressure, the intersection of person who worry about child and living burden, nearly 2/3 woman say oneself sleep kind to feel a few days week while being every, most insomnia person complains that had to be strong to make spirit the next day.
Influenced by international financial crisis, economy fall and unemployment worry and standard of living drop More adults feel the pressure, influence sleep quality.
Danish Lundbeck drugmaker is " The day of sleep of the world " Main sponsor of propaganda activity. It and famous network research and advisory company " YouGov " Cooperation, inquire 6694 adult's sleep states by way of online investigation from the 29th of January this year to February 10.
These interviewees come from Britain, France, Germany, Portugal, Czech, Hungary and 7 countries of Poland. Average every country has 1/4 of the interviewees to admit, economy is depressed to lead to the fact their sleep quality drops.
Among them, it says that encounter the sleep question in the past 12 months that there are 76% of the interviewees in larger Poland to influenced by financial crisis, it is the tops of 7 countries; There are 57% of the interviewees to suffer commiserate with each other in Britain where the total unemployment tops 2 million.
Mostly " worries"
Referring to the insomnia reason, the healthy expert points out, except that the health appears disease causes insomnia, it is not easy to come from that most people sleep " Worry " .
The expert points out, pressure and anxious mood may cause insomnia. American Lip river Linda Ma university medical researchers of centre Ralph and Donny think, there are two systems which control the sleep in the human brain, one lets the person keep sober, another one plays a lulling role.
Donny says, when people are taking anxious mood to go to bed, drank a cup of robust coffee like sleeping, make the brain in the excited state. This kind of excitement state will influence the metabolism of body and rhythm of the heart, it is difficult to fall asleep to cause.
Kreager says that the national sleep foundation's president of U.S.A. steps, people if the way to treat insomnia symptom is improper, perhaps make the situation worse, make it turn into persistent ailment. For example, the person who has insomnia was sleepy in order to prevent the next day to drink 5 cups of robust coffee, but caused and lay awake all night again at that night, cause the vicious circle; Someone stands up to watch TV or surfs the Net, make oneself more excited instead when fall asleep; Somebody lies in bed anxiously, force oneself to fall asleep, but run counter to desire.
Another reason which cause insomnia is to suffer from the sleep and breathe and suspend syndrome. This kind of patient is during sleep, the trachea is blocked, result in breathing and suspending. Expert point out sleep breathe, suspend syndrome, belong to, have potential dangerous disease by first kind, patient generally will present, snore, have a liking for, sleep, suppress, wake up with the intersection of memory and the intersection of person who fail and symptom night daytime.
Kreager says, without obvious snore symptom, breathe and suspend syndrome in sleep of insomnia of main suit a patient is easy to be misdiagnosed as the depression or anxious diseases, spirit medicines of antidepressants,etc. that the doctor made are unable to relieve symptom at all.
Treat oneself
Gell and Green lives Clare of California is indebted to specially. 65 -year-old Green endures the bitterness of insomnia to the fullest extent for a long time now. She combine personal experience, visit other patient, publish work " insomnia person " 2008.
When being young, Green is difficult because of insomnia to go to work on time and is dismissed. Hereafter, from sleeping pill to smoke the precise oil of clothing grass, Green tried various methods to relieve insomnia.
Finally, Green summarizes one set suitably and solves the insomnia problem method. She took half a slice of sleeping pills after sleeping several hours every night. If can't fall asleep yet, she lies in the dark recording of books pleasant to the ear, relaxes down as soon as possible, fall asleep again.
Though the result of this method is not verified in medical science, the expert points out, the insomnia person can pay attention to the sleep hygiene, form the good habit according to one's own situation, do one's own one " Doctor " .
The expert points out, if patient is difficult relieves insomnia symptom, or should seek doctor's help. An item of statistical data reveals, only 19% have applied to doctor for help in the state adult philtrum of Europe not good of sleep. And the investigation result which the national sleep foundation announces reveals, in U.S.A., when meeting the sleep question, only 32% of the people choose to seek medical advice. ,
The university clinical psychology professor Colin and Espie of Glasgow of Britain says: "Change the life style, accept cognitive behavior therapy or drug therapy and can solve the sleep problem, people needn't stand quietly ' Sleep question) . "
Ten suggestions
It is " day of sleep of the world " this year When, " U. S. News and World Report " has announced 10 suggestions, the person who helps insomnia relieves symptom, extricate oneself from a predicament as soon as possible.
First, keep " sleep hygiene " . " sleep hygiene " Do not mean the bed is neat, the sleep habit that but it is good to form. For example, except sleep, don't do other things in the bedroom; Keep the fixed sleeping and time of getting up; Don't drink too much coffee in the afternoon; Adjust the light of the bedroom darkly; Move out of television and computer the bedroom.
Second, form the suitable sleep habit. Some once insomnia patients point out, could not stick to the established practice while treating insomnia, adopt doctor's suggestion according to one's own situation. For example, to many people, the efficiency can arise to and lull to see the soap opera or boring film before sleeping.
Third, try hard to relax before sleeping. The experience which you can lie in bed remembering as a child, have the hot bath or drink a cup of hot chrysanthemum scented tea before sleeping. The healthy expert thinks, the insomnia person should try hard to improve the body temperature before sleeping, after the body temperature is lowered, will produce the drowsy feeling.
Fourth, take few sleeping pills. Kreager say sleeping pill can help people to be calm, will produce side effect, let person who take medicine feel, feel dizzy the next day, "I persons who never propose insomnia go to the dispensary to buy medicines, take sleeping pilling though can help you to fall asleep, but can't solve the basic problem " .
The fifth, does not drink before sleeping. Drink helpful sleep sleep, alcohol after the function, may cause and wake up early at midnight, there was feeling of fatigue the next day.
The sixth, keep the equilibrium while sleeping and working. Do not want to work before sleeping, let the body be totally relaxed down. Go to bed 30 when the 10 you, finish, work in the hand before 15 past 10. You can write work and worried thing to be done on a piece of paper, then forget completely, staying will consider until tomorrow.
The seventh, don't exaggerate the consequence of insomnia. If meet the insomnia question, don't be cranky. Often like exaggerating the consequence when some people insomnia, for example it is unable to finished or was dismissed etc. to work the next day, thus aggravate insomnia.
The eighth, don't change the bedroom into " agony " Pronoun. Donny proposes, if you are unable to fall asleep after going to bed for 20 minutes, reaches the other rooms temporarily, don't turn on the light, don't surf the Net or read either, try hard to relax, the bedroom until having sleepiness to go back. Don't bedroom and " The agony " , " anxious " Wait for words to link together.
The ninth, do exercises appropriately. Though is unsuitable to move vigorously before sleeping, temper the helpful sleep appropriately in the morning and in the evening.
The tenth, apply to doctor for help. The expert points out, everybody may meet insomnia, however, if insomnia lasts several weeks, especially already influenced it until activitied in daytime, will consider seeking medical advice soon.
Going out of the sleep realizes the mistaken idea
1," count sheep " Fall asleep. Night in insomnia, people often use " count sheep " The method, hope to thereby enter the sleep state fast. But the latest research shows, this method is helpless to falling asleep as soon as possible.
British the intersection of Oxford University and one research group divide more thanth the intersection of insomnia and patient into, go on and compare with the experiment by 3 groups on average once. First group of patients and some gentle scenes that relaxed of illusion before falling asleep that researchers let, such as the beautiful waterfall or scene on festivals or holidays; Let the second group of patients adopt the traditional one " Count sheep " Method; Not any guiding the third group of patients, Ren Qi's free thinking. The experimental result shows, the first group of research objects enters the sleep state in about quick 20 minutes than usual, and the speed of two groups of other falling asleep should be both a little slower. Researchers think, " count sheep " Too dull, and the anxious mood that helpless to people's diverting oneself from loneliness or boredom goes to sleep peacefully.
2,The elderly " Feel few " Very normal. " U.S.A.'s medical magazine " publishes the article to point out, the elderly need sufficient sleep like young people in 2007, this is an important factor of good health and a long life. Degradate because of sleep functions of the elderly, and reasons such as disease,etc., it is more difficult to fall asleep at night, so just give to somebody " Feel few " Illusion,there are for " it is feel not to mend"s appropriate at daytime on method on it is correct .
3," it is useless to doze off " . Modern's pressure is greater and greater, the sleep overdraws and already becomes epidemic disease of a kind of city. Latest German " sleep study " magazine thinks, type a doze at this time, have a rest for a moment, it is undoubtedly a good choice. U.S.A. " national sleep foundation " Investigations newest reveal,is it on administrative area in the 16% of U.S.A. one company " the district of having a rest " ,In order to help the staff to resume physical energy within shortest time.
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