Sleep health maintenance and management guide pdf

① Set a fixed time to wake up every day (don’t get up more than 1 hour later, even if you stayed up late the day before)； ② Avoid caffeinated and alcoholic beverages 1 hour before going to bed ； ③ If you don't fall asleep after lying in bed for 20 minutes, get up and walk around twice. Wait until you feel sleepy before lying down again. Don't lie down hard to induce sleep anxiety.

First, let me tell you a real case that I followed up last year. A boy working in an operation position at an Internet company in Hangzhou was obsessed with the sayings on the Internet that "you need to sleep for 8 hours to be healthy" and "if you don't sleep at 11 o'clock, you will miss the liver detoxification time and harm your body." Due to the nature of his work, he often had to watch activities until 1 a.m. before. He always forced himself to get up at 7 a.m. even on weekends and had to set an alarm clock for 7 a.m. As a result, he often lost focus during meetings during the day. He drank three cups of coffee a day and still felt groggy. He once thought he had some chronic disease. Later, we asked him to simply adjust his wake-up time to 9 o'clock and ensure that he sleeps 6.5 hours a day. After a month of doing this, he reported that his time at work has been reduced by half, and his liver function test at the end of the year showed no abnormalities.

In fact, there has always been controversy about the timing of sleep. The Meridian Flow Theory of traditional Chinese medicine believes that 23:00 to 3:00 am is the golden time for liver and gallbladder detoxification, and it is best to enter deep sleep. This view is highly accepted among middle-aged and elderly people.； Modern behavioral sleep medicine research shows that as long as your sleep rhythm is fixed for a long time, such as going to bed at 2 a.m. and starting at 10 a.m. all year round, and the proportion of deep sleep and rapid eye movement sleep reaches the standard, the negative impact on health can be almost ignored. In fact, there is no absolute right or wrong between the two views, but they are suitable for different groups of people. If you are a nine-to-five office worker and can go to bed early, of course you can follow the rules of Ziwu Flow. ； However, if you are a medical or media person who needs to work shifts, or you are a natural "night person", forcibly reversing the rhythm will cause sleep disorders, which is not worth the gain.

Many people's first reaction when they suffer from insomnia is to buy melatonin. The most exaggerated thing I have seen is a girl who just graduated from the design major. She took 10 mg of high-dose melatonin at one time. She took it for half a month and woke up with a headache every morning. She thought she was too stressed. Here is an objective explanation of the two current views in the industry: Domestic drug regulatory authorities clearly classify melatonin as a health food. It is recommended that it should only be used for people suffering from jet lag and short-term sleep rhythm disorders. It should not be taken continuously for more than 3 months to avoid inhibiting the melatonin secretion ability of the pineal gland. ； However, some functional medicine studies have shown that for people over 50 whose own melatonin secretion is only 1/3 when they were young, taking a small dose of 0.5-1 mg of melatonin every day has no clear adverse effects after long-term use. So the key is not whether you can eat it, but whether the dosage is right and suitable for the group of people. If you eat blindly without understanding your own situation, you will easily cause problems.

Oh, by the way, there is another detail that many people overlook: the temperature of the bedroom is actually more effective than any expensive sleep aid aromatherapy you buy. I used to sleep at 26 degrees Celsius in the summer, and I would wake up easily in the middle of the night. After checking relevant research, I found out that an environment of 18-22 degrees Celsius is the most suitable for deep sleep. After trying to adjust it to 20 degrees Celsius and covering myself with a thin quilt, I can basically sleep until dawn. I personally tested it and it works. Also, it doesn’t matter if you just can’t help but want to scroll through your phone before going to bed. Just don’t scroll through short funny videos or cool articles. When I have insomnia, I just flip through professional textbooks that usually give me a headache when I look at them. I start yawning after turning three or five pages. It’s better than any sleep aid audio.

A fan asked me before that it was said on the Internet that if you take a nap for more than 20 minutes, you will get sleepier and sleepier, but she only feels refreshed in the afternoon after taking a nap for 40 minutes. Is there something wrong with her body? In fact, this completely depends on the individual's sleep cycle. Most people's sleep cycle is 90 minutes, but a few people's sleep cycle is 60-75 minutes. As long as you wake up without dizziness or fatigue, it doesn't matter how long you sleep. If you feel drowsy for a long time after sleeping, just set the alarm clock and shorten it by 20 minutes next time. There is no need to stick to other people's standards.

Finally, I would like to remind you, don’t think that insomnia is just a minor problem and you can just deal with it yourself. If you lie in bed for more than 1 hour every day and can't fall asleep, or wake up at 3 or 4 in the morning and can't fall back to sleep. At the same time, your mood is very low during the day and you can't get excited about anything. Don't buy sleep aid products blindly. Go to the sleep department of the hospital to do a polysomnography to see if it is sleep apnea or a sleep problem associated with anxiety and depression. Many people wait for more than half a year to see it, which delays the best time for intervention.