Under the influence of the epidemic
How to maintain a good sleep
and sunny mood< /p>
Peking University Epidemic Prevention and Control Lectures to Help
Academician of the Chinese Academy of Sciences
Lu Lin, President of Peking University Sixth Hospital
for everyone “How to adjust sleep under the epidemic”
Peking University Sixth Hospital Clinical Psychology Center
Chief physician Huang Xuebing
and explain “Psychological adjustment under epidemic situation” ”
One
Getting rid of common sleep misunderstandings< /span>
Academician Lu Lin explained that
The recommended sleep time for adults is 7-8 hours
He analyzed
Several common sleep misunderstandings
Help us out of the misunderstandings
Common sleep misunderstandings
1
Myth 1: Sleeping while watching TV
You can’t fall asleep in bed. Sitting on the sofa and watching TV, you can fall asleep, but this method is particularly inadvisable. You must sleep on the bed, and do not do anything unrelated to sleep on the bed.
2
Myth 2: Exercise before bed is good for sleep
A moderate amount of exercise can improve The quality of sleep at night, but if you start exercising before going to bed, the brain will be overexcited, and the sleep effect is often not good. The ideal exercise time should be in the afternoon.
3
Myth 3: Insomnia at night and sleep during the day
Late due to mobile phones or games Sleepers often delay getting up to compensate for sleep, which will form a vicious cycle of habitually going to bed late and getting up late.
Two
Practical ways to regulate sleep
p>
Good sleep can help us
promote physical and energy recovery
protect the brain, improve memory
enhance the body’s resistance, regulate emotions< /p>
Academician Lu Lin brings us
Practical methods to regulate sleep
01
Change sleep habits and sleep equipment
Self-training to achieve a regular schedule. No matter how long you slept the night before, try to get up at the same time as possible, don’t stay in bed or go back to sleep, and don’t vary too much on weekends. Establish a strong connection between the bedroom/bed and sleep, don’t lie in bed watching TV, play on your phone and only go to bed when you feel noticeably sleepy.
Avoid overstimulation before bedtime. Stop active mental activity at least an hour before trying to lie down to sleep, and consider learning a relaxation technique to practice at night before you lie down to sleep. The mattress should be relatively firm, not too soft and collapsed. Choose a comfortable pillow based on your own preferences, with a pillow height of about 10 cm.
02
conscious change< /strong>
When falling asleep, consciously use those beautiful situations that make you feel most comfortable, warm, and peaceful; use positive language to encourage yourself.
Using new learning methods such as Internet platforms to enrich themselves and cultivate their ability to acquire knowledge. Divert your attention by listening to music, drawing and other healthy ways.
03
< p>Eat a reasonable diet, relax your mind, and exercise properly
Diet affects the quality of sleep, and a scientific diet can help you sleep.
First of all, you should pay attention to eating three meals on time, especially breakfast, which can adjust the working mechanism of the body and have a good impact on sleep; secondly, it is best not to eat before going to bed, and dinner is the best. Fortunately, it should be finished 2-3 hours before bedtime, and do not eat too much at night and do not use stimulant substances, such as alcohol, coffee, strong tea, etc.
Under certain guidance, trying some psychological adjustment techniques such as cognitive adjustment, relaxation exercises, and psychological stabilization can help individuals stabilize their emotions and restore their normal psychological state.
Three
< /p>
Maintain a healthy mind
Use scientific cognition and effective methods
Help us adapt to changes and adjust our course
happy body and mind, harmonious inside and outside
the best time is now
Dr. Huang Xuebing provides us
p>
Several ways to maintain a good attitude
01
Expanding your creativity
Expanding your creativity can promote the maintenance of a good attitude. For example, you can watch more movies, read more interesting books, and gain indirect experience of the world. In fact, these are also a kind of creation and accumulation. We can also find more channels in the dormitory and campus to meet the needs of our creation, such as sketching, photography, participating in sports activities, etc.
02
Breathe and relax
strong>
There are many simple but effective ways to relax and stay in a good mood.
What Dr. Huang Xuebing recommends to everyone is slow breathing, as well as similar abdominal breathing, smelling flowers, smelling fragrance breathing and so on. For most people, that’s about 20 breaths a minute. When we try to breathe slowly, we can count 5 times when we inhale and 5 times when we exhale, so that 1 minute is about 6 breaths. Just through this slow breathing activates our body’s parasympathetic nerves, allowing us to relax.
There are also traditional Chinese Baduanjin, and exercises such as yoga, which emphasize that we free our brains during exercise, which can not only exercise our body, but also exercise our mind mentality.
03
Seven Attitudes From Mindfulness Therapy< /span>
Non-evaluation We don’t have to rush to make black-and-white judgments about things around us, because such judgments often limit our cognition. A non-judgmental attitude makes us more inclusive of both others and ourselves.
Acceptance We need to be creative, we need to change the world, but we also need to accept the unsatisfactory environment, setbacks, stress and pain.
letting go Learn to let go of unpleasant emotions and experiences, and not be trapped by failures and regrets.
Original Intention We must put aside the presuppositions and frameworks in our minds and accept the way things are, so that we can fully experience what we are doing now and perceive life Pure, simple beauty.
Pursue without force You don’t have to force yourself to be the best in everything, and learning to leave yourself 20% leeway can help us achieve longer-term development.
Confidence Maintaining confidence in the long-term “war epidemic” is very important to the final result.
Patience With confidence and trust, we can be patient and wait for good news.
Editor: Gu Jun
Responsible editor: Jiang Peng
Photo source: this newspaper’s data picture
< p>Reprint: Peking University
Disclaimer: This article is reproduced for the purpose of conveying more information. If the source is incorrectly marked or infringes your legal rights, please contact the author with the ownership certificate, and we will correct or delete it in time, thank you.