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"Stop chasing, we surrender, let me sleep first." This is a line from a war movie. Why do these desperate and precarious defeated soldiers need a deep sleep most? What does sleep do?
It is generally believed that the functions of sleep include storing energy, consolidating memory, removing harmful substances, repairing cells and avoiding natural enemies, but these theories have not been recognized.
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Randy Gardner is challenging the longest awakening record of mankind.
The longest awakening record of mankind is 264 hours. 1965 65438+At 6: 00 am on February 28th, 17-year-old American Randy Gardner began to challenge the Guinness World Record for 260 hours. After 48 hours, he felt sick, uneasy and had memory problems. He can't even watch TV. On the fourth day, I had a slight illusion and felt extremely tired; From the 7th day, the body tremors, slurred speech and the alpha rhythm of brain waves tend to disappear. Surprisingly, however, at the last moment, at 3 am on 1 1, he actually played a basketball game with the scientist in charge of observation and won.
After breaking the world record, Gardner slept for 10 hour and woke up for 40 minutes, and the adverse reactions basically disappeared. The following week, his sleep and behavior returned to normal, with no obvious sequelae. It can be inferred that sleep plays an important role in the normal maintenance of gastrointestinal function, emotional regulation, language and feeling.
It is worth noting that although the Guinness headquarters recognized Gardner's world record of "the longest time without sleep", the Guinness organization subsequently withdrew its support for this record, because this challenge may bring serious harm to human health.
Although human beings can stay awake for a long time in extreme situations such as war, the importance of regular sleep to physical and mental health is beyond doubt.
Five ways to have a good sleep
1, relaxation training method
Relaxation training is the most commonly used non-drug therapy for insomnia. The main points are as follows:
1 Do relaxation training by deep breathing, stretching, yoga and listening to relaxing music in dim light before going to bed, so as to relax yourself from the stress during the day and improve the quality of sleep.
2. Stimulation control method
What about insomnia? Most people tend to take two measures: going to bed early at night and not sleeping in the morning. Experts pointed out that this method often leads to a further decline in patients' sleep quality, which leads to an increase in "awakening time" in bed, which is negatively related to "awakening" in the brain. Stimulation control therapy is to reduce the "awakening time" in bed, so that most patients stay in bed in a sleep state, thus rebuilding the positive and clear relationship between sleep and bed and making patients fall asleep quickly.
Stimulation control therapy is one of the most commonly used methods to treat insomnia, which is mainly divided into five steps:
Avoid taking naps during the day.
Stay in bed only when you feel sleepy, not because you are tired.
No matter how long you slept the night before, get up on time every morning.
Try to reduce activities that interfere with sleep, such as eating in bed, watching TV, listening to the radio and thinking about problems.
If you have been lying in bed for more than 20 minutes and still can't sleep, you should get up and leave the bedroom, and then go back to the bedroom when you are sleepy.
3. Sleep restriction method
This method is a kind of "practical exercise" of stimulus control method, and the specific methods are as follows:
If you spend an average of 8 hours in bed every night, but the actual sleep time is only 6 hours, you are only allowed to stay in bed for 6 hours at the beginning of treatment.
If the average sleep efficiency in the previous week exceeds 85%, you can increase the bed rest time 15-20 minutes. If it is lower than 80% of the previous week, we should shorten the bed rest time 15-20 minutes to maintain the sleep efficiency between 80% and 85%.
Adjust once a week until you reach the optimal sleep time.
Attachment: Calculation method of sleep efficiency:
Sleep efficiency = actual sleep time/bed rest time x 100%.
4. Sleep health education
Here are six tips to get rid of bad sleep habits and bad sleep environment. Sleep health education therapy has been recommended as the initial intervention measure for all adult insomnia patients, and has become the basis of combining other therapies, but it needs to be carried out simultaneously with other therapies.
Keep a regular sleep schedule.
Keep the bedroom quiet, dark and comfortable.
Exercise regularly (evening exercise is recommended).
Relax at least 1 hour before going to bed.
Avoid drinking alcohol before going to bed, because it will lead to fragmentation of sleep.
Don't drink coffee, drink tea or smoke a few hours before going to bed.
5. Music therapy
Soft and soothing music can reduce the sympathetic nerve excitement of insomnia patients, make them in a relaxed state, and thus improve sleep. When using this therapy, it is necessary to choose appropriate music for different people.
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A simple method to identify insomnia
Experts remind: If your sleep condition meets all the following criteria, you need to seek medical attention in time:
1. It usually takes more than 30 minutes to fall asleep; It is easy to wake up in the middle of the night and sleep uneasily; Wake up early, and it is difficult to fall asleep after waking up; Poor sleep quality, unable to restore energy, no feeling of "charging".
2. Insomnia occurs 2-3 times a week for more than 1 month.
3. Pay too much attention to sleep and worry about the consequences of insomnia.
4. It causes obvious distress due to insomnia, or has obvious influence on daily work and life.