World Sleep Day | How to sleep fast and well? Check out the secrets to fall asleep fast!
2024-11-22
Summary
In 2001, the International Foundation for Mental Health and Neuroscience (IFMHNS) designated March 21 as World Sleep Day. The Chinese theme for this year's World Sleep Day is “Good Sleep, Good Health”.
Nowadays, sleep problems can almost be included in the top three troubles of modern people, together with obesity and hair loss. CCTV statistics show that about 38% of people in China have sleep disorders, and nearly 300 million people are plagued by insomnia.
So, in the end, who stole our sleep? In the end, what can we do to sleep fast and sound?
Deprived of sleep
1. Light source
An empirical study by Walker showed that using an iPad 2 hours before bedtime will decrease the rising level of melatonin by 23%. If you often play with electronic devices before bedtime, this could be another night of not being able to fall asleep.
2. Frequent mental activities
Stress, anxiety and the pursuit of efficiency are important reasons for contemporary insomnia. We don't want to go to sleep while we always feel that we don't get enough sleep, and so the cycle repeats itself, falling into the death cycle of contemporary sleep.
3. Unsuitable sleeping temperature
If you've ever woken up in the middle of the night because you felt too hot or too cold, you should know that extreme temperatures can have a significant impact on sleep quality. But even subtle temperature changes can have beneficial or adverse effects on sleep. So if you have sleep problems, make sure you pay attention to your temperature environment and make adjustments to get a full night of restful sleep.
Creating a sleep psychology and environment
1. Reshaping the mental state
(1) Reduce the amount of information you take in before going to bed, and stop thinking and internal conflict.
Don't bring your cell phone to bed, and don't listen to songs that can stimulate negative emotions before going to bed, try to stop your brain from functioning.
(2) Sleep is not a “task”.
Reduce the mental pressure of “I need to fall asleep right away” and the mental suggestion of “I'm going to lose sleep again tonight”. When lying in bed can not sleep, it is recommended to get out of bed to read, appropriate stretching, etc., and then go to bed when sleep comes.
2. Create a temperature difference before and after sleep
According to research, temperature is one of the switches for sleep.
Raising the skin temperature can make people faster to sleep, because it increases neuronal activity in areas of the brain related to sleep regulation.
Studies have found that an increase in skin temperature of just 0.4 degrees Celsius can help young and old people, as well as insomniacs, feel less awake at night and help them enter a deeper stage of sleep - even if it doesn't change core body temperature.
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