With the accelerated pace of modern life and increasing pressure, many office workers and students have such a situation: they can’t sleep in the daytime and at night. Recently, Weibo said that it was “conditional insomnia”. In this regard, psychological “cloth drinking therapy” can solve this problem. After all, can “cloth drinking therapy” become a gospel for patients with “conditional insomnia”? Let’s follow Xiaobian’s steps to find out.
“cloth drinking therapy” is not reliable
“Cloth drinking therapy”: (1) go to bed when you are very sleepy. (2) I can only sleep in bed. I can’t read, play with my mobile phone, watch TV or eat. (3) If you can’t sleep, please get up and go to another room. (4) Repeat step 3, even if it is repeated all night. (5) Set the alarm clock and get up on time. (6) Don’t take a nap during the day.
However, “conditional insomnia” is not a scientific term. In the latest edition of the diagnostic and Statistical Manual of mental disorders (dsm-5), “unable to sleep during the day” may be “somnolence disorder”, “unable to sleep at night” may be “sleep disorder”, “unable to sleep during the day and unable to sleep at night” may be “circadian sleep awakening disorder”. Among the six “cloth drinking therapies”, one, three and four are not very reliable.
To be precise, insomnia is actually a symptom. Many reasons may cause insomnia, resulting in “sleeplessness during the day and sleeplessness at night”. If you have sleep problems, you’d better see an insomnia clinic to find out the cause – some sleep disorders are even organic. After the real cause of insomnia is solved, the symptom of insomnia may disappear. “Primary insomnia” that really can’t find the cause is very rare, accounting for less than 10% of all cases.
In fact, one reason why we don’t wake up during the day and don’t sleep at night is that our bad habits cause problems in our sleep time zone. These people are all normal, but the problem lies in their chaotic work and rest habits and lack of exercise. If they still follow the first rule of cloth drinking therapy – “go to bed when you are very sleepy”, they are more likely to have problems.
Our human body has an internal biological clock. Under normal circumstances, we will “work at sunrise and rest at sunrise”. We are energetic during the day and sleepy at night. The problem is that the built-in biological clock is the “perihelion”, which is not 24 hours, but slightly longer. Some people may be 24 hours and 10 minutes, and others may be nearly 25 hours. If you plan to “sleep until you are sleepy”, you may sleep later yesterday than the day before, and later today than yesterday… Even if you are only 10 minutes later than before every day, a month will be enough to make you fall asleep from 11 o’clock to 4 o’clock in the morning, and enter the state of “unable to wake up during the day and sleep at night”.
adjust your work and rest to make it easier to sleep.
Those who do not want to continue to “sleep a little late every day” can try the following methods first:
1. Increase physical exercise, but don’t exercise hard before going to bed.
2. Drink less caffeinated drinks and alcohol.
3. Go to bed as regularly as possible. Even if I didn’t sleep well the night before, I would try to get up at a regular time.
4. At about the same time every day, I began to pay attention not to be overly excited, not to eat too much for dinner, and not to eat dinner at all. It doesn’t matter if you’re not so sleepy when you first go to bed. Don’t worry about “I can’t sleep” – the more anxious you are, the more you can’t sleep.
5. Improve the sleeping environment, pay attention to the soft and hard of the bed, room temperature, lighting, noise and other factors, and do not do anything else in the bed – “the bed can only sleep, but not read, play with mobile phones, watch TV or eat.” this method is applicable at this time.
6. To increase sleepiness, try meditating or give yourself hints that “I’m tired and sleepy”. I usually look for activities that can help me sleep, such as taking a hot bath.
7. Don’t take a nap or catch up during the day.
If none of the above methods can solve the problem. If you don’t sleep well for more than one month in a row, you feel tired, anxious and painful. Your work and life are also affected by sleep problems. It is likely that other diseases cause sleep disorders, including “circadian sleep awakening disorder”. For insomnia, we still need to find out the cause and prescribe the right medicine to solve the root cause.
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