Sleep health capsule

There is no panacea that can solve all sleep problems. The so-called "sleep health capsules" are never mass-produced standardized supplements, but a set of personalized adjustments that suit your personal physique and work and rest habits - there is no universal version, only exclusive models. **

You must have seen this scene: in the comment area of the e-commerce APP at 1 o'clock in the morning, a bunch of people complained under the melatonin link, "I still keep my eyes open until dawn after taking 3 pills." Some people posted the order and said, "You can sleep for 8 hours after taking half a pill. It's amazing." The same thing has completely different effects. The essence is that you have not found the right model for you.

The clinical guidelines of the sleep department of Western medicine clearly state that melatonin is suitable for only three categories of people: those with jet lag, people over 55 years old who have insufficient melatonin secretion, and some patients with delayed sleep phases. The melatonin secreted by ordinary people is enough. Taking a large dose of extra melatonin will inhibit its own secretion, mess up the rhythm, and make the more you eat, the more you cannot sleep. In the system of traditional Chinese medicine, 90% of young people's insomnia is not a "deficiency" at all, but a "blockage": watching short videos before going to bed makes the nerves excited, which means that the yang is floating on top and cannot enter the yin; eating a heavy late-night snack before going to bed makes people panic, because "the stomach is not harmonious and the sleep is restless." At this time, no matter how much melatonin you take or how much jujube seeds you eat, it will be useless.

Not only are there a lot of noise about supplements, but there is also no unified standard answer in the academic community about what time to go to sleep. Traditional sleep research believes that 11 pm to 3 am is the golden period for deep sleep and organ repair, and you cannot make up for it no matter how long you sleep. However, many scholars have proposed in recent years that as long as you maintain a fixed work and rest rhythm, such as going to bed at 2 am and getting up at 10 am all year round, with a complete sleep cycle and a deep sleep ratio of more than 20%, there will be no clear damage to the body. There is a freelance illustrator next to me who is a typical example. He stayed up for 5 years, and all the indicators in the annual physical examination were normal. On the contrary, when I forced myself to go to bed at 11 o'clock, I would lie in bed and turn over for two hours every day before I could fall asleep. During that time, I not only lost my hair, but also suffered from migraines.

I have contacted hundreds of people with sleep problems, and in summary, there are actually three types of "sleep capsules" that ordinary people can use. They don't need to spend a lot of money, and they don't have to force themselves to change their schedules.

The first one is the "scene capsule" with the least threshold. To put it bluntly, it is a transitional buffer zone for sleep. When I was working in operations before, I would check the work group 10 minutes before going to bed. My heart would race as soon as I saw the message @我. I would lie in bed for half an hour while my mind was still thinking about plans. Later, I would simply put my phone in the living room to charge. 15 minutes before going to bed, I would take an old notebook and write down a few small things to do the next day, or flip through two pages of prose with no plot. Even if I just sit there for a while, my nerves will slowly relax, and I will feel sleepy not long after I lie down. Of course, some people find it useful to listen to white noise, or soak their feet before going to bed. You can try these. The only criterion is: when doing this, you will not become more and more excited as you do it.

The second one is "supplement capsules" that can be used on demand. Don't listen to the "must-have" claims made by Internet celebrities. You have to first figure out why you can't sleep well. If you occasionally have jet lag or need to adjust your rhythm after staying up late, you can prepare some low-dose melatonin of 1 mg. Just take half a pill. Don’t buy the strong medicine that often costs 10 mg. It will make you feel groggy and have a headache the next day, which is not worth the gain. If you are unable to sleep due to recent stress and tight nerves, You can try taking oryzanol for a few days. It is cheap and has no side effects. As for traditional conditioning remedies such as jujube kernel ointment, it is best to ask a traditional Chinese medicine practitioner before taking it. I had a friend who had a hot constitution and followed the trend and took jujube kernel ointment for half a month. His insomnia was not cured. Instead, he broke out with acne on his face and had nosebleeds for three days in a row.

There is also a "mindset capsule" that many people ignore. I personally tested it and it is particularly useful. There was a time when I was working on a project, and I only slept 3 hours a day for three consecutive days. I went to bed early on the fourth day, but I was extremely anxious. All I could think about was "If I can't sleep anymore, I will collapse tomorrow." In fact, not sleeping well once or twice will not cause any irreversible damage to the body. The more you take poor sleep seriously, the heavier the psychological burden will be, and the more difficult it will be to sleep.

To put it bluntly, this sleep health capsule has never had a unified formula. You don’t need to copy other people’s experiences, and you don’t need to believe in any “perfect sleep standards.” After all, whether you have slept well or not, when you wake up the next morning, whether you feel comfortable when you stretch your waist or not, and whether your mind is clear and clear, is more accurate than what any expert can say.