Sleep health copy

Don't take sleep as a task, and don't stick to the standardized index of 8 hours. As long as you don't feel sleepy during the day after waking up and have enough energy to cope with your daily work, then your sleep is healthy. 90% of sleep AIDS on the market under the banner of "black technology" are actually not as useful as putting your mobile phone 1 meter away before going to bed.

Last week, I saw a little girl who had been operating the Internet for 98 years. She had three different brands of melatonin in her pocket, and more than 20 white noises to help her sleep were stored in her mobile phone. She set a sleep alarm clock for 7 hours before going to bed every day, and she had to brush the "fast sleep skills" of a blogger who helped her sleep for half an hour. As a result, she became more energetic and counted sheep with her eyes open until two in the morning. In fact, her problem is not that she doesn't get enough sleep at all, but that she takes sleep too seriously and insists on setting other people's sleep standards. Instead, she is too anxious to sleep.

Speaking of this, we have to mention the most familiar "8-hour sleep law", which has always been controversial in academic circles. Traditional sleep medicine thinks that 7-9 hours is the suitable range for adults, but a study by the American Sleep Medicine Association in 2023 also confirmed that 1%-3% of the people are born short sleepers, who can keep their energy all day by sleeping only 4-6 hours a day, and a small number of long sleepers need to sleep for 10 hours before they are comfortable. It is against humanity to force everyone to stick to the standard of 8 hours. I sorted out the official reference values of different groups of people, and I don't need to use the dead card numbers, just adjust them according to my own status:

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Oh, by the way, many people ask whether melatonin and sleep AIDS can be bought, which is really different from experts in different fields. Nutritionists think it's no problem to eat low-dose melatonin for two or three days if you have jet lag for a short time or suddenly have insomnia in the last week. However, most colleagues in neurology department do not recommend taking it for a long time, especially the imported melatonin that many people buy exceeds the standard by two or three times. If they eat it for a long time, they will inhibit their own melatonin secretion and become more and more dependent. There are also friends who are doing clinical psychology. Many people buy hundreds or thousands of sleep AIDS, the essence of which is the placebo effect-you are willing to spend this money for sleeping, which shows that you have paid attention to this problem, and you will naturally sleep well if you relax. I stayed up for three months in the first two years, and it was so difficult to fall asleep that I had to lie down for two hours before I could fall asleep. I bought a gravity blanket and an aromatherapy machine with the wind. In the end, it was an old plug-in with 10 yuan: I put my mobile phone in the living room before going to bed and listened to the white noise of rain for 10 minutes, and I could fall asleep in 20 minutes at most. It was a bit funny to say it.

Before, a design patient asked me, saying that I work overtime until 11 o'clock every day, and it will be 12 o'clock when I get home to clean up. How can I make any preparations before going to bed? It really doesn't have to be that complicated. You don't have to make up an hour of empty time. Even if you brush a short video for 10 minutes before going to bed and turn over two pages of prose with no plot, or sit on the sofa for 5 minutes, it's better than staring at a screen with strong blue light. Others ask whether going to bed late and getting up late is necessarily worse than going to bed early and getting up early, which is still inconclusive: there is a school of thought that as long as a stable biological clock is formed, even if you sleep from 3 o'clock to 11 o'clock every day, it will have little impact on your health; The other school thinks that the secretion of cortisol and melatonin in the human body is linked to the rhythm of sunlight, and long-term staying up late will affect metabolism. You just need to be comfortable, and you don't have to force yourself to be an "early riser" who can't get up.

Let me tell you an interesting thing. I tried the popular "478 Breathing Method" on the Internet before, that is, inhaling for 4 seconds, holding my breath for 7 seconds and exhaling for 8 seconds. When I counted to the third round, I began to think about things that I wanted to work. The more I counted, the more energetic I became. Later, I asked several patients. Some people said that I could fall asleep in 5 minutes with this method, while others were as awake as I was. In fact, there is really no universal formula for sleeping. Don't take it as a KPI to get full marks. The more anxious you are, the easier it is to lose sleep. When you are sleepy, you will lie down and get up when you wake up, which is more useful than any expensive sleep aid product.