Are these sleep aids really useful?

Nowadays, more and more people suffer from insomnia. Some of them use the Internet to find ways to solve insomnia, and the online “coups” to help sleep are strange. A short video called “The US Navy’s 2 Minute Sleeping Method” was very popular recently on a certain platform. It introduced how the US Navy uses 5 steps to fall asleep quickly within 2 minutes, and said that this method can be used to quickly fall asleep within 2 minutes. Quickly solve the problem of insomnia. In addition, there are the method of falling asleep at 18.5℃, the method of drinking before going to bed, and the method of exercising before going to bed…So, are these methods of sleep aid really effective?

2 minutes to fall asleep
Difficult to fall asleep within 2 minutes
The so-called US Navy’s two-minute sleep method has five main steps: the first step is to relax the facial muscles, including the tongue, chin and muscles around the eyes; the second step is to relax the shoulders, upper arms and lower arms as much as possible, relax one side first. Then relax the other side; the third step is to exhale deeply and relax the chest; the fourth step is to relax the thighs and calves in turn; the fifth step is to calm the mind with 10 seconds.

Related researchers said that after long-term practice, 96% of the trained US Navy can fall asleep quickly within 2 minutes. In fact, the actions of the US Navy’s 2-minute sleep method, such as relaxing facial muscles and deep breathing, can gradually relax people, but it is impossible to ensure that they fall asleep within 2 minutes. If it is in a wartime state or in a special stressful environment, it is even more difficult for a person to relax completely and fall asleep within 2 minutes. Even under normal circumstances, some people may not be able to relax completely within 2 minutes.

18.5℃ sleep temperature
Not suitable for Chinese
If you can’t sleep on the Internet, you might as well lower the room temperature to 18.5°C so that people will fall asleep more easily.

Lowering the ambient temperature can indeed improve sleep, but it does not necessarily have to be reduced to 18.5°C. This temperature may be set based on the results of foreign research. Due to physical differences, the sleeping temperature of 18.5°C is not suitable for Chinese residents.

Relevant studies have shown that Europeans, Asians, and Africans have great differences in physique. Europeans are suitable for a sleeping temperature of about 18.5℃, but Chinese people are suitable for a sleeping temperature of about 20℃. For the elderly and children, they Sleep temperature should be higher.

Drinking before going to bed has a short-term hypnotic effect,
Easy to wake up after 3 to 4 hours
Many people are accustomed to drinking a small glass of wine before going to bed. They like the slight drunkenness and think that drinking before going to bed helps sleep.

In fact, drinking a small amount of alcohol before going to bed can cause central nervous system excitement, which is not conducive to sleep. Although heavy drinking has a short-term hypnotic effect, drowsiness will disappear after 3 to 4 hours of drinking, and it will also cause the drinker to experience symptoms of sympathetic nervous excitement such as rapid heartbeat and shortness of breath. At this time, people are easily awakened. Even insomnia.

Melatonin is a non-treatment insomnia drug,
Overdose hurts liver and kidney
Melatonin is an important sleep hormone and a “remote control” that regulates the human body’s circadian rhythm. Once its secretion is reduced, it will cause confusion in the circadian rhythm and difficulty falling asleep. Because of this, many people hope to take melatonin to improve sleep. It is true that melatonin is a drug for the treatment of sleep phase disorder, that is, a disturbance of the biological clock, but it is not a drug for the treatment of insomnia.

According to statistics, about 25% of people with sleep disorders can improve their sleep status after taking melatonin, but for more people, melatonin has no sleep-promoting effect, so melatonin should not be used As a medicine to treat insomnia.

It is also important to note that long-term use of melatonin will bring more side effects. The content of melatonin in domestic related health products is usually high, and the human body does not need so much melatonin. Melatonin intake Excessive intake can also damage the liver and kidneys.

Exercising before going to bed makes the brain overexcited
Many people believe that exercise before going to bed helps sleep, and even in order to speed up the sleep progress, they deliberately exercise vigorously before going to bed.

In fact, doing a lot of exercise at night is not good for sleep. Starting exercise before going to bed will make the brain over-excited. At this time, the body will send a signal to the brain that the body is still active, and the brain will not be ready for sleep, such as secreting related hormones, so being over-excited will affect falling asleep.

Generally, do not exercise within 3 hours before going to bed. You can choose to exercise every morning or afternoon to consume the remaining energy of the body to achieve the purpose of fitness and improve sleep. In addition, doing exercise during the day will increase the body’s fatigue, which will also promote sleep and make it relatively easy to sleep at night.

Be diagnosed with insomnia and need treatment
Once diagnosed as pathological insomnia, the current domestic treatments are more drug treatments. In fact, the most important treatment for insomnia is cognitive behavioral therapy, which should be the first choice for the treatment of insomnia. Cognitive behavioral therapy is to start from the level of human consciousness, so that patients can relax as much as possible and regulate their own emotions.

Regular work and rest is the most effective “hypnotic”
Statistics show that about 25% of people in the world suffer from insomnia. Among them, 20% to 30% of insomnia are caused by different sleep disorders, and this proportion may be even higher in developed countries. As dietary structure and lifestyle changes, the proportion of insomnia population in our country is rising. For people with insomnia, the most effective “hypnotic agent” is to maintain regular work and rest habits. If you want to sleep fast, try these methods.

1. To learn to relax, you can choose to relax your nervous nerves through yoga or deep breathing.

2. To develop good sleeping habits, establish regular sleep, and develop the habit of falling asleep and getting up at a fixed time point to form a fixed and regular biological clock. To avoid going to bed too early, it is best to go to bed at a fixed time point and go to bed instead of waiting in bed for sleep.

3. You can accept light therapy. In the morning, you should be exposed to as much sunlight as possible to send a clear signal to the brain to make it excited in the morning, and make the light as dark as possible in the evening to reduce irritation. The greater the gap between the excitement point and the inhibition point in the morning and evening, the easier it is for people to fall asleep.

4. It is best not to eat too late or too full for dinner, and eat low-calorie, low-protein food as much as possible.

5. It is best to watch little or no electronic products, such as computers, mobile phones, etc. before going to bed.