Insomnia, easy to wake up early, what should I do?
Insomnia, easy to wake up early, what should I do? 
Dr. Clove is here to answer that question.
The pace of life is getting faster and faster, and it seems that for more and more people, insomnia is becoming the norm. There are actually two types of insomnia, the more common one is not getting enough sleep, and the other, which is easily overlooked, is poor quality sleep. Why do you have insomnia? What should you do if you have insomnia? Today Dr. Clove will tell you about it.
Why do you have insomnia?
While good sleepers may be similar, insomniacs have their own reasons.Overall, insomnia is mainly due to the body's nervous system is unable to maintain a normal circadian rhythm, and the factors that affect the circadian rhythm can be more ......
1. Illumination
If it gets really dark after the sun goes down, there's not much to do in the dark in the middle of the night, is there ......
But now what?When the sun is gone, there are still lights, when the lights are off, there are still cell phones, and there always seems to be that one reason not to sleep.
2. Long working hours
Too many people will work overtime and travel frequently, and this social rhythm itself affects our internal physiological rhythms.
3. Being under stress and anxiety
The Internet has brought more competition into this era while bringing each other closer together.So many people are under deep existential pressure that anxiety seems to be the norm, but there is nowhere to vent it out.
4. Drugs, beverages
Some psychotropic drugs and coffee and strong tea consumed before bedtime can also cause difficulty in falling asleep.
All of these factors affect the body's neuroendocrine system, disrupting circadian rhythms and ultimately affecting the timing and quality of sleep.
What do you do when you have insomnia?
For most people, the main trigger for insomnia is an irregular and unhealthy work and lifestyle.
1. Adjustment of time occupied by work
Working long hours overtime or at night can keep our nervous systems on edge and make it difficult to sleep.
Rather than keep going through the motions of taking up more of your time to do work that never seems to get done, stop and ask yourself: too much work? A little inefficient?
Then, whether it's being more efficient or adjusting what you do, try to change that normalcy and find a new balance.
It's true that we can't completely separate work and life, but that doesn't do much good if it's already significantly interfering with sleep.
2. Letting go of cell phones and computers
Don't be willing to play with your cell phone or computer before bedtime, just refuse to go to sleep.
3. Afraid of the dark is fine, remember to choose the right night light
Light before and during bedtime can seriously affect falling asleep and the quality of sleep.
A few people will have to turn on the light while sleeping because they are afraid of the dark, in this case you can choose a dimmer yellow or red light and avoid blue light sources.
4. Don't nap too long
A midday nap, say 10 to 20 minutes, can help restore energy, but if you sleep for too long, say more than half an hour, it can disrupt your sleep rhythms, make you wake up groggy and take a long time to recover, and you will also have trouble falling asleep at night.
5. Reduce travel (if possible)
"Most people feel more secure in a familiar environment and sleep better.
6. Don't stay up all night
It's time to sleep and not sleep, and the consequences are endless.For young people, occasionally stay up late, may be over and over, but stay up and become a habit, the harm to the body is not only a little two points.
7. Seeking medical assistance
Others suffer from insomnia because of mental stress and physical illness.If this is you, don't tough it out alone, have a chat with your doctor and maybe the luxury of a good night's sleep will be yours.
Finally, Dr. Clove wishes everyone in the headlines a good meal and a good night's sleep.
Have you ever woken up early in the middle of the night and had a hard time sleeping afterward? Anyone who has had it knows it's painful. According to Traditional Chinese Medicine (TCM), problems with one of our internal organs at night will tend to cause the patient to wake up inexplicably.
What's wrong with waking up in the middle of the night?
Problems with the liver from 1:00 a.m. to 3:00 a.m.
From 1:00 to 3:00 in the morning, if our liver fire is strong, we will often show grumpy and irritable, and sleep will be easy to wake up suddenly, usually pay more attention to dredge the liver meridian.
Lung problems from 3:00 to 5:00 in the morning.
The 3:00 to 5:00 in the morning is the time when our lungs are more active, there is discomfort in the lungs, sleep will inexplicably wake up, usually to dredge the lung meridian.
So what can you do to improve the quality of your sleep?
1, before going to bed to eat less spicy and stimulating food
People who are not sleeping well should sleep with less spicy and stimulating food, otherwise it will affect our sleep. These foods will increase our body temperature, resulting in the inability to fall asleep quickly. You can drink a cup of hot milk before going to bed to ease the sleep problem, so that we can sleep well at night until dawn.
2、Improve sleep by supplementing sleep-aiding nutrients
There are a variety of clinically reported treatments for insomnia, such as behavioral treatments for insomnia, psychological treatments for patients; instrumental treatments, etc., as well as traditional Chinese medicine (TCM) techniques such as acupuncture, massage, and gua sha. It is pointed out in the Expert Consensus on Definition, Diagnosis and Pharmacological Treatment of Insomnia (Draft) that medication is one of the most important methods for the treatment of insomnia. In recent years, the World Health Organization and many domestic and foreign experts attach great importance to the diagnosis and treatment of insomnia, PuLeSleep is recommended by the American Sleep Association for the treatment of insomnia first, there is no side effects of dependence, but also from the root of the solution to insomnia, through the conditioning, restore normal sleep.
3、Hot shower before bedtime
Doing so speeds up the circulation of blood throughout our body, relaxes us physically and mentally, raises the temperature of our body, and makes falling asleep easier.
4, bedroom temperature to ensure that between 16 to 23 degrees Celsius
Bedroom environment and temperature also has an impact on the quality of our sleep, more appropriate temperature can improve the quality of our sleep, the temperature is too high or too low have an impact on our sleep, easy to fall asleep difficult, easy to wake up suddenly in the middle of the night, so it is best for the temperature of 16-23 degrees Celsius, in order to help us sleep.
Many patients often wake up suddenly at two or three o'clock in the middle of the night, and find it extremely difficult to fall asleep again, resulting in dizziness and low spirits the next day.
Breaking Tips: The reasons for always waking up early in the middle of the night are complex, and it is a sign that the body is out of balance. Disturbances in the sleep cycle, chemicals in the body, illnesses, and a noisy sleep environment are all factors that induce early waking.
How do you adjust your sleep cycle to bring your body back into balance? It consists of three main thrusts: ① get up 30 minutes earlier than your usual wake-up time ② don't doze off during the day ③ only go to bed when you really want to sleep.
Hello, I am a psychiatrist Lao Shen, insomnia, depression, anxiety, schizophrenia, two-way disorders and other mental mental health problems, you can follow me to private message me to learn more knowledge!
With the increase in age, many middle-aged and elderly people always wake up in the middle of the night at three or four o'clock, generally speaking, most of this situation exists in the older population, but in recent years, because of the increasing social pressure, many young people also have a lot of early wake-up situation. So, how to regulate poor sleep and wake up early?
1、Regularity of work and rest
If you don't have a good rest, you can't work. Therefore, in order to have enough energy to cope with competition, we must lead a normal life, ensure sufficient sleep, avoid excessive mental stress and maintain a good state of mind. Everyone should organize his work and study according to his own characteristics. Do not expect too much.
2, the night soak feet is conducive to sleep
Soak your feet in warm water for 10 minutes every night and massage your feet with your hands to promote blood circulation, facilitate sleep and prevent insomnia. Every morning and evening can be appropriate exercise, such as walking, jogging, tai chi, etc., helps to relax the body and mind, so that the sleep center works properly and sleep is smooth.
3. No strong tea, coffee, etc.
Before going to bed. Due to the competitive society, many people work overtime every day. In the evening, drink strong tea and coffee to refresh themselves and continue to work. In the long run, the biological clock of the human body is disrupted and the rules of sleep are broken, leading to insomnia. Therefore, insomnia patients should not drink strong tea, coffee and other stimulating drinks before going to bed.
4、Eat less stimulating food
On top of the three meals a day, eat fewer dinners and avoid large fish, meat and spicy foods. There is a famous saying in Chinese medicine that the stomach is restless. Eating poorly can lead to insomnia, so not eating too much is also a priority in the fight against it.
Patients with chronic poor sleep and early awakening should seek professional help as soon as possible to avoid delays that can lead to neurasthenia, depression and anxiety.
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