In life, some people sleep very lightly. For example, the sound of a mouse can make his insomnia, and the sound of an air conditioner can affect his eyesight all night.
The so-called "sleep is very shallow, you can wake up with a little movement" you are awakened during the fast-wave sleep phase, and then this experience is remembered by you. Similarly, if you are in a slow-wave sleep state, you will not be awakened, and naturally, you will not be aware of it. Of course, it is also very annoying to be awakened many times during fast-wave sleep because of environmental reasons.
People with light sleep generally pay special attention to their sleep quality. Usually, people want to go to bed as early as possible and get more sleep because they are afraid of poor sleep quality; they are susceptible to noise. The more sensitive they are, the more they can't sleep. This problem creates a vicious circle. What should we do about this vicious circle?
Find the cause of sleep and record your sleep problems
1. Physical factors
It is difficult to fall asleep due to chronic body pain or medical discomfort.
2. Environmental factors
Some people are easily affected by environmental problems such as sound, light, smell, indoor temperature, the softness of the bed, and familiarity with the room. But environmental factors are only superficial, and more are physical and psychological factors.
3. Psychological factors
· Neuroticism-Sleep quality will be significantly affected by personality tendencies (such as neuroticism, introversion, and extroversion). Neurotic readers have more significant mood swings are subject to external influences, respond too strongly to various stimuli, and are difficult to smooth after emotional stimulation.
· Introversion-People with introverted personalities do not like contact with others and are prone to pessimism. When they are under high pressure, they are prone to various psychological disorders and sleep quality problems if they do not get proper psychological counseling.
· Anxiety, depression, hostility-Sleep disorders are significantly positively correlated with anxiety, depression, hostility, and adjustment difficulties, but are negatively correlated with energy levels and mental health.
4. Food factors
High-sugar foods, hard-to-digest foods, spicy foods, caffeine, alcohol, and cigarettes can affect sleep.
Get ready before going to bed
1. Avoid sound and light affecting sleep, prepare earplugs, eye masks, etc., and wear them when you fall asleep. (If you wear earplugs, you can schedule a wrist vibrating alarm watch if you can't hear the alarm clock)
2. Use essential sleep oils to incense, release stress, relax and help sleep.
3. At the same time, practice yoga rest half an hour before going to bed to relieve physical and mental fatigue and better fall asleep.
Develop sleep habits
1. Adjust the biological clock. You can sleep in any environment when people are sleepy to the extreme, so adjust your biological clock carefully: go to bed at 11 o'clock every day, no matter how many hours you sleep, you must get up at 7 o'clock the next day, no matter how many Sleepy, only rest for 30 minutes at noon, go to bed on time at 11 p.m., so insist on two or three days.
2. Don't let your brain be excited before going to bed. For example, if you are on a bus, you can fall asleep even with loud noises such as engines and radios. It is because your brain is tired and bored, so you naturally fall asleep quickly. Therefore, before going to bed, drinking a cup of hot milk, soaking your feet with essential oils, and listening to some soothing music after going to bed are all good choices.
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