It is often said that "I didn't have a good rest last night and had a dream all night" and "I was in MUBI at night and didn't fall asleep at all". So it seems that I really feel a little depressed and lack of energy when I study and work on this day, as if dreaming really delayed my rest. According to the traditional concept, some doctors also admit that dreaminess is a sign that the brain has never rested or has a bad rest. In fact, this old concept is wrong. Dreaming and recalling dreams are not indicators of poor sleep, nor can we say that dreaming means poor sleep.
It is an exaggeration to say that you dream all night, and it is unrealistic to say that you don't dream, not to mention that MUBI dreams less. At home and abroad, people have made physiological tests on insomnia, dreaming all night or MUBI's chronic insomnia, and carried out EEG tracing and research with various physiological instruments. These patients who complained of "MUBI" and "dreaming all night" were recorded objectively, and their sleep cycles were no different from those of normal people, and the proportion and actual time of their fast-wave sleep period with dreams were not obviously shortened or prolonged. "Dreaming all night" and "MUBI" have the same experience. Others give psychological tests to such patients, believing that this experience has something to do with personality. No matter from the universal law of human sleep or from the results of experimental research, dream feeling and insomnia may not be necessarily related. Whether or not you have a dream feeling and the degree of it can't be used as an objective indicator of insomnia.
In that case, why do people always associate dreaming with insomnia? As we have said many times before, dreams are inevitable physiological phenomena and active physiological processes during fast wave sleep, which are manifested in the forms of performance components, perceptual memory activities and unconventional associations.
Dream feeling refers to the memory of some plots in the dream after waking up, or just the impression of having a dream, and even the content of the dream is difficult to explain clearly. People who complain about insomnia and dreamless dreams should refer to the feeling of dreams, which is related to emotional factors and personality characteristics. For example, introverts pay more attention to their inner feelings, sleep lightly and are easy to wake up or wake up, and often recall vivid dreams; People who are depressed and anxious are easy to wake up from their dreams, so they feel dreamy and sleep uneasily. The researchers also found that MUBI is closely related to the degree of waking up during sleep, and people who report themselves in MUBI on weekdays are more likely to wake up during sleep. In the sleep experiment, as long as the volume of 20 decibels is enough to wake them up, and their dream memory is also very high.
Clinically, people who often see sudden dreaminess are often related to being hurt by seven emotions, being in a bad mood and sleeping uneasily, so insomnia is often accompanied by dreaminess.
Clinical observation and experimental results prove that the chief complaint of insomnia, especially long-term insomnia, is unreliable. Many scholars have studied the patients who complained of insomnia and found that insomnia is related to psychological disorders. They often overestimate the sleep latency and underestimate the actual sleep time. During the experimental test, the description of sleep parameters by insomnia patients is inconsistent with the objective records, either exaggerated or narrowed. Most experts believe that the experience of insomnia is related to mood and personality.
There are many reasons for insomnia. Mental factors such as mental tension, excitement, depression, fear, anxiety and boredom can often cause insomnia; Social and environmental factors such as excessive work and study pressure, environmental changes, noise, light and air pollution are another important reason; Bad habits such as overeating at dinner, drinking tea and coffee before going to bed can also lead to insomnia.
Prevention and health care of insomnia
Mainly should do the following aspects:
① A light diet rich in protein and vitamins is appropriate.
(2) Take part in Qigong, Tai Ji Chuan and other sports that emphasize mental exercise, so as to improve the ability of nerve regulation.
③ Live regularly, sleep regularly, have a full dinner, and don't drink tea, coffee and other stimulating drinks before yesterday.
④ Health foods such as Miannaoning and lecithin have a good effect on regulating nerve function, and the most basic definition that helps to improve sleep insomnia is sleep disorder. It can be manifested as difficulty in falling asleep; Get up early; It is easy to wake up when sleeping; It is difficult to fall asleep after waking up; Sleep quality decreased, dreamy; Sleep time is significantly reduced. The incidence of insomnia is very high. Many factors can lead to insomnia: (1) mental factors; (2) physical illness; Such as neurosis, hypertension, tumor, cerebrovascular disease, tuberculosis, coronary heart disease, liver disease and hyperthyroidism. (3) Age: The older you are, the higher the incidence of insomnia; (4) Others: For example, mental workers use their brains excessively, the environment is noisy, and drinking, drinking tea and coffee excessively. Insomnia can be divided into: difficulty in falling asleep, early awakening and easy awakening. The main symptom is lack of sleep, often accompanied by many uncomfortable symptoms and mental manifestations. Severe insomnia can also induce some psychosomatic diseases.
treat cordially
First, don't be nervous, build up confidence and seek reasonable and effective ways to overcome insomnia. Insomnia is not a serious disease, 1 day or a few days without sleeping for a few hours. Can be combined with dietotherapy, traditional Chinese medicine, western medicine, acupuncture, physical therapy, qigong and so on.
Second, for secondary insomnia, it is mainly to deal with the basic diseases or symptoms that cause insomnia. Generally speaking, after the cause of insomnia is solved, insomnia will be cured.
Thirdly, for the treatment of primary insomnia, the most important thing is to adjust sleep habits and restore normal biological rhythm. Everyone's sleep time is different, and shorter sleep time has little effect on the human body.
Fourth, general insomnia can be cured through etiology, psychological and physical relaxation treatment. Sleeping pills are only used when necessary, and they are temporary and cannot be taken for a long time. Otherwise, it is easy to produce tolerance and dependence.
Don't go to bed early, or you will sleep in bed. Don't have a psychological burden. Now you are always afraid that you can't sleep again tonight, right? This kind of psychology is actually an important factor leading to insomnia. Don't always think about not sleeping today. I'm going to sleep today, so I'm going to sleep. Because people who don't have insomnia don't think about it when they sleep. It seems chaotic, so don't always think that I must sleep.
can't sleep well
You don't sleep well because of psychological pressure. You should solve the psychological pressure first. When the pressure is less, your sleep will naturally be better.
At the same time, you can also take some measures in your diet, such as drinking half a cup of strong milk before going to bed to help you fall asleep.
Fast sleep method
Swing method: stand freely, relax all over, swing your hands up and down rhythmically in front of your body, and your legs drive your body to shake rhythmically for about 10 minute.
Self-massage: Just like doing eye exercises, push your fingers around your eyes, then massage your temples and eyebrows for 2 minutes, and then massage the sunken places on both sides of the cervical vertebra, namely Fengchi point, for 3 minutes.
Take a deep breath: count the number of breaths you take before going to bed and take a deep breath at the same time. Exhale as much as possible, inhale as much as possible, imagine inhaling to the abdomen, and inhale and exhale slowly. Usually about 36 times.
Relaxation sleep method
First: Turn off the lights and lie on your back after going to bed. Take a deep breath for three to five times, then imagine a not-so-bright white spot in the dark, concentrate on controlling this imaginary white spot to make 50 slow circular motions, and then slowly draw 50 five-star trajectories. If you feel that your mood has not changed much, repeat the psychomotor program several times or more. Then take two deep breaths and give yourself a hint: "I have fallen asleep." This can play a very good role in inducing sleep.
The second type: after lying in bed, you don't have to fall asleep immediately, leaving yourself in an unconscious state. First of all, tell yourself that fighting fatigue is not worth the candle, and sleep is necessary; Don't care too much about whether you are asleep. You can think of something easy and tell yourself that you will succeed without worrying at all. Secondly, imagine yourself floating comfortably on the water and falling asleep quickly. With benign psychological hints, the mood will be relaxed and easy to fall asleep.
What should I do if I sleep badly? The main reasons are as follows:
First, it is related to the environment, such as hot in summer, cold in winter and excessive noise;
Second, it is related to physical diseases, such as serious cardiopulmonary diseases, nephritis, hepatitis, central nervous system diseases, cancer, etc.
Third, it is related to psychological factors, such as family disputes and excessive fatigue (mental and physical);
Fourth, it is related to mental illness, such as depression, neurasthenia, schizophrenia, etc., which will lead to serious insomnia;
Fifth, simple insomnia is the most common form of insomnia in medical psychological consultation, which lasts for decades with unknown reasons, except for other diseases.
1. Milk: Milk contains tryptophan, which is an essential amino acid for human body. Drink a glass of milk before going to bed, which contains enough tryptophan to fall asleep. The satiety of drinking milk also increases the hypnotic effect.
2. Walnut: Walnut is a nourishing and strong product, which can cure mental weakness, forgetfulness, insomnia, dreaminess and poor diet. Eating walnuts every morning and evening is good for sleep.
3. Longan: Sweet and nontoxic. Longan meat can nourish the heart and spleen, nourish blood and soothe the nerves, and can treat insomnia, forgetfulness and neurasthenia. Guipi Pill, a traditional Chinese medicine prescription for treating dreaminess such as deficiency of heart and spleen and insomnia, contains longan pulp.
4. Lotus seeds: Lotus seeds have the function of nourishing the heart and calming the nerves. MUBI upset insomnia, can add a little salt to lotus seeds, water decoction, take every night before going to bed.
5. Vinegar: When you are tired and insomnia, take 1 tablespoon vinegar and take it slowly in warm water. Close your eyes when drinking, and you can sleep peacefully for a while.
In the daily diet, there are several foods that have the effect of calming the nerves. Eating them regularly can soothe the nervous system:
10 A variety of foods to fight insomnia
banana
Besides stabilizing serotonin and melatonin, it also contains magnesium which can relax muscles.
Chrysanthemum Tea
It has a moderate sedative effect, and it is a perfect natural countermeasure for nerves or bodies that cannot relax.
Hot Milk
Contains some tryptamine (an amino acid with sedative effect) and calcium, which is beneficial to the brain to make full use of tryptamine.
honey
Put a little honey in your hot milk or herb tea. Some glucose can prevent your brain from producing vegetarian food, which is a recently discovered neurotransmitter related to staying awake.
potato
It can remove acids that interfere with sleep-induced tryptamine acid. In order to achieve this effect, you only need to mash the baked potatoes and mix them with warm milk to eat.
rolled oats
Can induce melatonin, and a small bowl can promote sleep. If you chew oatmeal in large quantities, the effect will be better.
apricot kernel
It contains both tryptamine acid and a proper amount of muscle relaxant-magnesium.