Help sleep of 14 policy don't sleep here feel

Say your sleep may have a problem it seems far-fetched, but in this productivity-driven society, in order to work, sleep is often the object as a sacrifice.

Many people think that we need to focus on urgent and priority issues, but in fact we forgot: sleep is one needs to have the priority issues of concern.

"Sleep in the protection of health and life quality is essential.

"Mary Ross, Baylor College of medicine, Professor of psychology, behavioral sleep experts say.

The following 14 policy can improve the quality of your sleep:

1. don't care enough sleep eight hours provisions of the

We often hear that adequate sleep must full 8 hours.

In fact, according to Stanford University Center for the study of sleep expert Professor Alison, Bain said, this is only an average, you may need to 8 hours or less than 8 hours to get you the best in the running state. Interestingly, Professor, Bain often see some sleep time only 5 or 6 hours, this phenomenon is common. But the patient's family and friends are always worried about their lack of sleep time. But in fact, these individuals do not suffer, feel the day is full of energy. So you should pay attention to, as long as you can make your energetic sleep quantity for you is just fine.

2, don't force yourself to sleep.

Many people force yourself to sleep, particularly insomnia, however, you want to know sleep has a biological process is not forced to sleep.

Very often, short-term force yourself to sleep, in the long run will lead to enhanced insomnia. Therefore, we have a good rest, not force yourself to sleep. Therefore, the participation of Professor suggested that Bain some make you relaxed activity as opposed to those that your heart with hope that can help you fall asleep.

3. don't sleep here feel

According to Professor de Bain said, when you have insomnia symptoms, not to compensate the sleep and wake up early to bed, or in bed after Lai.

Because doing so will disturb your sleep pattern, resulting in greater frustration.

4, column, a list of your habits

According to Ross the professor said that high-quality sleep many rules: if any rules, before going to sleep for an hour to find some way to relax, etc.

But there are always some people who break the rules, so you have a lot of sleep.

E.g., bedtime drink coffee, lying in bed, lie in bed watching TV. If you have these problems, try to get rid of it.

5. sleep quality is always changing

Ross professor said that some bad habits and not always to blame, even if you currently have sleep problems.

Our sleep needs and sleep quality has always been changing. May be different in our lives when they are on the outside is very sensitive to interruptions. Many factors will lead you to this phenomenon, such as age, hormone disorders, disease, injury, stress and environmental change, etc.

6, healthy sleep habits

Professor Ross noted that you can use many ways to build your sleep needs, for example, avoid a NAP during the day many sports, night, bedroom den Dim.

7, bedtime does not want to worry about things

We tend to put the day's troubles brought to bed.

If you experienced some daytime unpleasant things, he is likely to affect your sleep. My many patients, the day after work and family aspects of trouble later and not even resolved, give their sleep has had an impact.

Of course, in the beginning, your concern may not be so obvious.

In most cases, patients reported in their attempts to get to sleep, will always want some trivia. When they are active on, you will find those daytime encounter unresolved events like the same movies.

Therefore, we should go deeper to dig those worrying thoughts that will enlarge your troubles, so we'll try to clear them.

8, record, sleep log

It will let you know that you do at night, in particular, the log can help you track your sleep pattern, daily habits and thoughts, etc.

You can track to go to bed on the length of time it takes to fall asleep;; how long after waking up at night to sleep; record your medications, alcohol and caffeine intake.

Note: If you are ready to record your thoughts until daybreak.

After all, wake up, I record those ideas is very annoying.

9, made it clear that what you want to change

Before beginning the treatment of insomnia, Ross suggested that we should clearly improved, thinking about what you have to sleep is not satisfied with those aspects.

Even if you are not experiencing insomnia, you still can it help accurate find problems facing you, make you targeted to change.

10, assessment schedule

According to Ross the professor said, sleep two major obstacles: long working hours and schedules too full.

You should consider how to adjust the schedule in order to improve the quality of their sleep. Deprived of sleep time may result in very serious consequences. Due to the heavy workload caused by the lack of sleep is the main reason causing the accident.

11. to help the children

For many children, class time early on had caused them to sleep.

In fact, some of the city sleep specialists and many parents are trying to convince them of the postponement of class time, but the views are not accepted. So Ross Professor recommends parents educate children, make them aware of the importance of adequate sleep, exclude their bedroom in disturbance factors, such as mobile TV, etc, to encourage childrenChild to sleep earlier.

12. the idea to the extreme of saying goodbye

Usually people every day insomnia spend a lot of time to think about lack of sleep gei9 they impact.

Such as "I will therefore lose their jobs," "I'm sick", etc. Of course we also know that the night of insomnia is to let people down, so do not enlarge insomnia affected so that it can help you overcome insomnia.

13. acts of cognitive therapy for insomnia

Also plagued by insomnia to consider behavioral cognitive therapy.

Sleep hygiene rules is to prevent insomnia good policy. It is like looking for a dentist teeth. Professor, Bain said that sometimes just clean is not enough, you also need to be filled. Professor put clean sleep health than a filling.

14. seek expert help

Professor Ross suggested that, if you think your sleep disorder, you should go to sleep Center seeking expert help.

United States Medical Association go to seek expert help. You want to clear the treatment of sleep disorders is no panacea. Stanford expert sleep Jane Department and doctor will work together to guide every patient treatment plan to get the best treatment method.

(Edit: Justin Lin, internships)