关于失眠的一些知识和tips

听竹潇潇
楼主 (北美华人网)
最近单位给了个关于睡眠的培训,因为我们有很多shift worker,本人也是失眠大户,上完课后至少知道了专业人士是怎么说的,分享给其他受失眠困扰的苦逼打工人:
Re-establishing the bed as the place to sleep: 1. Avoid wakeful activities in bed. Or your bed can become paired with wakefulness 2. Only get into bed when you are sleepy (about to fall asleep). Increases the chance you will fall asleep 3. Get out of bed when unable to sleep. Don’t return to bed until sleepy again 4. Do not nap 5. Maintain a regular rise time 7 days per week, irrespective of how you slept

Strategies for an active mind: •      Ensure there is adequate build of sleep drive. •      Wait until you are sleepy before getting into bed. •      Stay active during the day. •      Deal with the day’s emotional business before getting into bed (early evening lists, journaling etc.) •      Create a buffer zone an hour before bed (not goal-directed) •      Get out of bed when it occurs or it will become an unwanted mental habit (e.g., stimulus control) •      Lowering tension in the 24 hour period with a daily relaxation practice (Edinger et al., 2021) •      If it relates to anxiety or depression, seek treatment
Fatigue management strategies: ·        Hydrate frequently throughout the day ·        Eat 3 healthy, regularly timed meals, avoid snacks that spike blood sugar ·        Light: get daylight exposure or mimic it with inside lighting ·        MOVE: spend a little energy to get/maintain energy
Sleep Hygiene: •      Caffeine – timing and reduction •      Nicotine reduction/elimination •      Prescribed exercise - timing •      Light bedtime snack (milk, peanut butter) •      Avoid middle of the night eating •      Reduce alcohol & other substances •      Optimize environment: light, noise, temperature

Healthy sleep signs: •      Sleep 85-90%* of time in bed •      Fall asleep within 30 minutes and spend less than 30 minutes awake during the night (<3 pees)* •      Wake-up feeling refreshed •      Wake-up just before alarm •      Feel sleepy the same time at night (before bed) each night
听竹潇潇
至于药物,我用过褪黑素,基本两次以后就失效,老师说褪黑素只能帮你感到困意,但是不能阻止你中间醒来.试过其他的sleep aid的药物,都是醒了以后还有很重的困意觉得没有完全醒过来的那种感觉,所以后来也没有再吃了.本人吃喝运动都很正常,只是因为倒班加压力大所以睡眠一直紊乱,尤其是加班比较多睡不够的时候更惨,现在也还在慢慢调整.个人感觉对我来说最有用的有这么几点:
给自己减压, 保持sleep routine, 睡前有个放松适应的过程大概半小时(不要看手机,视频电影什么的,最好是冥想)
t
twincity
谢谢分享!
很多source都说睡前不要看屏幕,可是我完全就靠睡前看电视才睡得着,睡着看的话看着看着就困过去了,如果不看的话脑子会一直清醒,即使闭着眼睛逼自己什么也不许想,也睡不着。
m
me2me2
谢谢分享!
很多source都说睡前不要看屏幕,可是我完全就靠睡前看电视才睡得着,睡着看的话看着看着就困过去了,如果不看的话脑子会一直清醒,即使闭着眼睛逼自己什么也不许想,也睡不着。
twincity 发表于 2022-10-11 01:39

same here 我也要听东西才能睡着,要不然越睡越清醒
i
izz.ling
最近单位给了个关于睡眠的培训,因为我们有很多shift worker,本人也是失眠大户,上完课后至少知道了专业人士是怎么说的,分享给其他受失眠困扰的苦逼打工人:
Re-establishing the bed as the place to sleep: 1. Avoid wakeful activities in bed. Or your bed can become paired with wakefulness 2. Only get into bed when you are sleepy (about to fall asleep). Increases the chance you will fall asleep 3. Get out of bed when unable to sleep. Don’t return to bed until sleepy again 4. Do not nap 5. Maintain a regular rise time 7 days per week, irrespective of how you slept

Strategies for an active mind: •      Ensure there is adequate build of sleep drive. •      Wait until you are sleepy before getting into bed. •      Stay active during the day. •      Deal with the day’s emotional business before getting into bed (early evening lists, journaling etc.) •      Create a buffer zone an hour before bed (not goal-directed) •      Get out of bed when it occurs or it will become an unwanted mental habit (e.g., stimulus control) •      Lowering tension in the 24 hour period with a daily relaxation practice (Edinger et al., 2021) •      If it relates to anxiety or depression, seek treatment
Fatigue management strategies: ·        Hydrate frequently throughout the day ·        Eat 3 healthy, regularly timed meals, avoid snacks that spike blood sugar ·        Light: get daylight exposure or mimic it with inside lighting ·        MOVE: spend a little energy to get/maintain energy
Sleep Hygiene: •      Caffeine – timing and reduction •      Nicotine reduction/elimination •      Prescribed exercise - timing •      Light bedtime snack (milk, peanut butter) •      Avoid middle of the night eating •      Reduce alcohol & other substances •      Optimize environment: light, noise, temperature

Healthy sleep signs: •      Sleep 85-90%* of time in bed •      Fall asleep within 30 minutes and spend less than 30 minutes awake during the night (<3 pees)* •      Wake-up feeling refreshed •      Wake-up just before alarm •      Feel sleepy the same time at night (before bed) each night
听竹潇潇 发表于 2022-10-11 01:18

Thanks for sharing. 列出来的其实基本每一点都是我的日常,但是突然之间就开始早醒,郁闷死了😭。去看医生并没有给我任何检测,就了解了下我为此都尝试了哪些OTC,然后给我开了Tizanidine HCL. 试了下,跟楼主一样,貌似还是会在早醒的时间准时醒只是随后不会那么清醒,还不如我买的艾叶枕头有帮助😡之前没有看过病,现在对于医生还挺失望的。
想问下,想找相应的专科医生怎么找啊?谢谢
A
April4
我爸也是中间醒来 有什么好东西有帮助
h
hankzhang
回复 4楼me2me2的帖子
Same here
小汪小汪
Mark
c
centenario
我最近发现的新方法,睡前看新闻联播
S
Silverfox1
睡不着可以念心经
c
cavine747
如何可以睡得更沉呢?我总是浅层睡眠,特别容易被惊醒。
G
Grace302
最近单位给了个关于睡眠的培训,因为我们有很多shift worker,本人也是失眠大户,上完课后至少知道了专业人士是怎么说的,分享给其他受失眠困扰的苦逼打工人:
Re-establishing the bed as the place to sleep: 1. Avoid wakeful activities in bed. Or your bed can become paired with wakefulness 2. Only get into bed when you are sleepy (about to fall asleep). Increases the chance you will fall asleep 3. Get out of bed when unable to sleep. Don’t return to bed until sleepy again 4. Do not nap 5. Maintain a regular rise time 7 days per week, irrespective of how you slept

Strategies for an active mind: •      Ensure there is adequate build of sleep drive. •      Wait until you are sleepy before getting into bed. •      Stay active during the day. •      Deal with the day’s emotional business before getting into bed (early evening lists, journaling etc.) •      Create a buffer zone an hour before bed (not goal-directed) •      Get out of bed when it occurs or it will become an unwanted mental habit (e.g., stimulus control) •      Lowering tension in the 24 hour period with a daily relaxation practice (Edinger et al., 2021) •      If it relates to anxiety or depression, seek treatment
Fatigue management strategies: ·        Hydrate frequently throughout the day ·        Eat 3 healthy, regularly timed meals, avoid snacks that spike blood sugar ·        Light: get daylight exposure or mimic it with inside lighting ·        MOVE: spend a little energy to get/maintain energy
Sleep Hygiene: •      Caffeine – timing and reduction •      Nicotine reduction/elimination •      Prescribed exercise - timing •      Light bedtime snack (milk, peanut butter) •      Avoid middle of the night eating •      Reduce alcohol & other substances •      Optimize environment: light, noise, temperature

Healthy sleep signs: •      Sleep 85-90%* of time in bed •      Fall asleep within 30 minutes and spend less than 30 minutes awake during the night (<3 pees)* •      Wake-up feeling refreshed •      Wake-up just before alarm •      Feel sleepy the same time at night (before bed) each night
听竹潇潇 发表于 2022-10-11 01:18

谢谢分享
x
xiaoxuer
半夜醒来睡不着,换一头睡就能睡着
y
yayat
可以试试这个叫calm的magnesium 的粉末。睡前喝一小勺。
f
fairycat
我偶尔比较兴奋时背唐诗,背着背着就睡着了
l
liuyu1996
至于药物,我用过褪黑素,基本两次以后就失效,老师说褪黑素只能帮你感到困意,但是不能阻止你中间醒来.试过其他的sleep aid的药物,都是醒了以后还有很重的困意觉得没有完全醒过来的那种感觉,所以后来也没有再吃了.本人吃喝运动都很正常,只是因为倒班加压力大所以睡眠一直紊乱,尤其是加班比较多睡不够的时候更惨,现在也还在慢慢调整.个人感觉对我来说最有用的有这么几点:
给自己减压, 保持sleep routine, 睡前有个放松适应的过程大概半小时(不要看手机,视频电影什么的,最好是冥想)
听竹潇潇 发表于 2022-10-11 01:25

有 time release 的褪黑素,可以试试中间醒来的问题会不会好些。比如这种: https://www.amazon.com/Natrol-Melatonin-Release-Dietary-Supplement/dp/B00024CKTS?crid=17ON4CR2LDPKV&keywords=melatonin+time+release&qid=1665609429&qu=eyJxc2MiOiI0LjYzIiwicXNhIjoiNC4yMSIsInFzcCI6IjQuMDkifQ%3D%3D&sprefix=melatonin+time%2Caps%2C99&sr=8-6&linkCode=ll1&tag=lusee-20&linkId=e9e85379f2d44bc5f2b5c8048365fb85&language=en_US&ref_=as_li_ss_tl
我对褪黑素的心得是:1. 每个人合适的量不一样,有的人可能吃2mg就够了,有的人3mg还没反应。我是那种偶尔试了一下3mg结果就一整夜不停做梦的人,减量之后就完全没有这个问题了。
其它种种sleep aid确实醒来都还是困的,褪黑素虽然未必对人人有效,却特别温和。
我妈试过这种中药的deep sleep herbal adis. 她吃褪黑素无效,说这种效果不错。 https://www.amazon.com/gp/product/B000Q3DORC?ie=UTF8&psc=1&linkCode=ll1&tag=lusee-20&linkId=6a5068c0cd248d7b0b9df5e4d30a06a1&language=en_US&ref_=as_li_ss_tl
l
liuyu1996
如何可以睡得更沉呢?我总是浅层睡眠,特别容易被惊醒。
cavine747 发表于 2022-10-11 09:52

多运动吧,长时间低强度地运动,应该会有效。
说是低强度,就是保持微微出汗就好。强度太低没效果;强度高了,人受不了,坚持时长就短,时长一短,也就没效果了。
t
trymeagain
听任何音频都会催眠。。
a
asvs
减压对我而言绝对是首要条件。 我很容易多思多想。
I
Icd
医生告诉我Unisom是一款非常安全的帮助睡眠的药。很多孕妇都服用。
c
cterm
apple watch 可以加了可以 track 睡眠阶段的功能。可以看看每天 deep sleep, core sleep, rem, 和awake 的数量和时间。然后sleeping pill 如果早上感觉醒不来 ,也可以考虑减半吃。