Sleep better this way, so that you have 12 guidelines for a good sleep!

"At present, I am a member of the JAXA working team of Japan Aerospace Exploration Agency, and I am responsible for the part of sleep and physiological clock. There are many puzzling medical problems in space, including airsickness of spacecraft or osteoporosis caused by weightlessness, etc., but the problems of sleep and physiological clock are also great. More than 6% of astronauts now often use sleeping pills. If it is a short-term mission (space shuttle), it is necessary to go to bed early for 3 minutes and get up early for 3 minutes every day on the way back, but almost no one can do this naturally. Although they are highly trained personnel, many people often can't sleep.

I think of the "box-shaped" isolation laboratory of Minister Mishima's institute, which directly reminds people of spaceships. Because it is like a world isolated from daily life on the ground. In addition, the ground controllers who are responsible for supporting astronauts seem to encounter many sleep problems such as insomnia or lack of sleep. Controllers must cooperate with the requirements of astronauts or missions, and to some extent they are isolated from the ground environment.

after they sought the advice of minister Mishima, minister Mishima introduced them to a universal prescription note entitled "Twelve Guidelines for Coping with Sleep Disorders" made by the Research Institute for Diagnosis and Treatment of Sleep Disorders of the Ministry of Health, Labour and Welfare. Of course, it is not specially designed for astronauts, but is suitable for anyone. No matter whether we are astronauts in extreme environments or we live a very ordinary life, the problem of sleep comes from the same reason, and the coping styles are not different.

I will explain these twelve guidelines to you with Minister Mishima's explanation. 1. Everyone needs different sleep time, as long as they don't feel sleepy during the day. < P > This is an argument we have mentioned many times. As you get older, you need less sleep. In the prime of life, the average is about 7 hours, and after 7 years old, it will become less than 6 hours. Some people sleep for 3 hours, but occasionally some people have to sleep for more than 1 hours.

If everyone is too obsessed with the myth that sleeping for 8 hours is the best, it will only increase their dissatisfaction or anxiety about sleep. It should be regarded as the most appropriate sleep time as long as it does not affect your performance during the day. 2. Avoid * * * things and find your own way to relax before going to bed

As far as the rule of thumb is concerned, you may often hear people talk about this concept. Minister Mishima gave this explanation:

"Caffeine is not only found in coffee, but also in many foods such as oolong tea. The caffeine in Yulu tea is even more than three times that of coffee. Caffeine in the body will last for more than 4 hours, so people who can't sleep should avoid taking too much caffeine after dinner. In addition, reading a book, listening to music, taking a warm bath, aroma, light exercise and other relaxation methods are really effective for some people. It's just that there is no scientific evidence to prove that everyone is effective, let alone the possible adverse effects of relaxing in bed.

The bed is just a place to sleep. As cognitive behavioral therapy said earlier, if you consciously wake up your brain waves in bed, you will realize that you still can't sleep, but you will fall into the mire of insomnia. 3. Go to bed when you want to sleep, and don't be constrained by what time you have to sleep. 4. Get up at the same time every day. 5. Use the light, let the sun shine in as soon as you wake up, and try not to light up at night. < P > "That is, don't go to bed early, and don't insist on sleeping for a long time. Once the concept of compulsion is formed, it is the first step to insomnia. It is also important to get up at the same time. If you open your eyes every morning and let the light enter the retina at different times, the period when you start to feel sleepy at night will also become unstable. To make it easy for you to fall asleep, you should first adjust the time of getting up in the morning to be the same every day. In other words, don't sleep on weekends. Our biological clock will evolve into a night type as long as it is relaxed. As long as you get up early to bask in the sun at work, even night people can slowly adjust to the morning type every day and try to strike a balance. If you snooze on Saturday and Sunday and don't bask in the sun, you will change back to the night type in one breath, and it will be tiring when the weekend is over. This is also a time difference effect in itself.

Minister Mishima emphasized that "lack of sleep will accumulate, but it cannot be solved by making up sleep". Once you sleep too much on weekends, it will destroy the rhythm that you usually have to build up. Once you get less sleep on Sunday night, you will get insufficient sleep immediately. This is regrettable, but it is true. 6. Eat regularly and develop regular exercise habits

"Light has the greatest influence on the physiological clock, but at present, it has been found that factors other than light also have great influence, which is called" non-light regulation ",such as diet and exercise. The clock gene that controls the physiological clock of the palm exists in all cells, but the clocks of the digestive tract, liver and bones are not only affected by light, but also by factors such as diet and the pressure exerted on bones during exercise, which are very important for the adjustment of time. 7. If you want to take a nap, you can sleep for 2 to 3 minutes before 3 pm. Sleeping too long during the day will make you feel groggy

"If you take a nap for more than 3 minutes, even during the day, you can often enter a deep sleep state. Once deep sleep occurs, the sleepiness at night will be much less than usual. The common coping style is that you can drink coffee before taking a nap. It takes about 2 to 3 minutes for caffeine to enter the mouth until it has an effect on the brain. When it starts to work, the nap can just end. 8. When taking a light nap, try to reduce sleep time, stay up late and get up early to see < P >, which is similar to cognitive behavioral therapy for insomnia. If you don't want to sleep, wait until you want to sleep

"Go to bed early, get up early and have breakfast-this is the slogan previously published by the Ministry of Education of Taiwan Province. Although many people recommend this sentence, some people actually criticize it. In particular, it is very difficult to go to bed early. If we want to go to bed early and get up early, we should start from getting up early, adjust the physiological clock by using light, and skillfully use the lack of sleep to slowly promote early sleep. Minister Mishima said.

In addition, the target of this slogan of liberal arts province is children to adolescence, which is a period in life when they especially need sleep and are most likely to become nocturnal, which is actually too strict for them.

so, what should I do?

"It's unrealistic to say things like delaying school hours. An example is a high school in kurume, which actively uses siesta to promote students' grades. In addition, if you want to prevent children from evolving into a night type, you can use more snacks, such as reducing night lighting, or using warm color lighting that has no effect on the physiological clock. 9. Pay attention to severe snoring, respiratory arrest, leg cramps or itching.

The relationship between snoring and sleep apnea is often discussed, and the itchy feeling in the feet may be the restless legs syndrome that has attracted more and more attention recently. It is best to seek the diagnosis and treatment of a professional doctor. What about leg cramps?

"Many middle-aged and elderly people get cramps in their feet when they sleep, which is called periodic limb movement disorder, and many of them occur in the middle of the night. Even if I wake up because of a spasm, I may not notice it. Sometimes my partner sleeping next to me finds it first. Although some spasms will not affect sleep, if they wake up again and again, some people will become only shallow sleep unconsciously. 1. I still have a strong drowsiness during the day, so I suggest consulting an expert. 11. Drinking before going to bed instead of sleeping pills will lead to insomnia. < P > Many people have talked about drinking before going to bed in item 11. Personally, drinking wine can help me sleep, but I feel that sleep seems to be shallow. If you drink until you get up the next morning, the alcohol will not completely fade away, which will have a significant impact on your behavior the next day.

Minister Mishima said, "Dinner drinks and bedtime drinks should be viewed separately. Don't drink alcohol for at least 4 hours before going to bed. However, many people still seem to misunderstand, and some people ask me, "Teacher, is it ok to drink nourishing wine?"? As long as you take it according to the doctor's instructions, sleeping pills are safe

When it comes to sleeping pills, Japanese people are very scared. During the 195s and 197s, the old sleeping pills were mainly used. If you take too much, it may really cause respiratory arrest or addiction, and there are safety problems. However, the recent sleeping pills, especially those developed in the last decade, will not reduce their tolerance (that is, their effects) even if they are taken for a long time. As long as you take it properly, you can also reduce or stop taking medicine when you cure insomnia. Taking sleeping pills correctly will do at least less harm to your health than drinking before going to bed. The influence of alcohol on sleep can be said to be harmful and not beneficial. 」

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(This article is authorized by Facebook Publishing, and the source is: Facebook Publishing/Mishima Kazuo, Kawabata Yuren, Did you sleep right? ")" Did you sleep right?

Author: Kazuo Mishima, Yuren Kawabata

Press: Facebook Publishing

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