1.What is sleep problem？
Is sleep problem just means lack of sleep,absolutely not like that.Nearly one hundred kinds of sleep disorders are recognized clinically, and these “sleep problems” can be divided into four categories, namely, excessive sleep, insomnia, circadian rhythm disturbance and abnormal sleep.
(1) Oversleeping means too much daytime sleep for no apparent reason. This is the most common sleep problem that needs to be addressed, because excessive sleep for any reason can have a significant impact on daytime attention, such as falling asleep at work or taking a nap on the highway. The United States each year more than 100000 motor vehicle traffic accident caused because the drowsy driver, like the famous American in the history of the three mile island nuclear power plant leakage accident, exxon vardi ship spill on rocks, India Bhopal methyl isocyanate leak accident and the challenger shuttle accidents are due to staff a nap, inattention. One of the most common causes of excessive sleep is sleep deprivation, which is not caused by sleep deprivation, which is basically defined as a sleep disorder. These patients are often accompanied by obstructive sleep apnea hypopnea syndrome (OSAHS) or narcolepsy.
(2)Insomnia -The symptoms of insomnia are difficulty falling asleep or staying asleep.
(3) A circadian rhythm disorder is the inability to fall asleep when it’s time to fall asleep, but once you fall asleep, the quality of your sleep is no different than it would be under normal circumstances, except for the amount of time you sleep. The reason is that when circadian rhythms are disrupted, the body clock can’t adjust to the new environment. This waking and sleeping cycle disorder can be divided into two categories, namely the primary disorder caused by the natural disorder of human body clock and the secondary disorder caused by environmental factors (such as jet lag and night shift). Most common classifications include Delayed sleep syndrome (DSPS) and Advanced sleep-phase syndrome (ASPS), both of which have genetic predisposition. The former shows that they sleep later than ordinary people and get up later at the same time. The latter is the opposite. The main treatments are time and light therapy, and there are new drugs
(4)Abnormal sleep -The symptoms of abnormal sleep are the behaviors of the patients during the sleep process that are not their own will, and often show a variety of frightening clinical manifestations.
2.What bad sleep will bring you？
It definitely will make you feel sucks when you have bad sleep.There are many bad influences to your life as followed:
Harm 1: can lead to depression
Over time, lack of sleep and sleep disorders can lead to depression.Insomnia and depression are inextricably linked.People with insomnia are five times more likely to develop depression than those without, according to a 2007 survey of 10,000 people.In fact, insomnia is often a precursor to depression.
Insomnia and depression go hand in hand, and sleep deprivation worsens depression, which in turn makes it harder to fall asleep.From a positive perspective, treating sleep problems can help alleviate depression, and vice versa.
Harm 2: accelerate skin aging
Most of us have probably experienced a couple of nights without sleep, with yellow skin and puffy eyes.But this proves that chronic sleep deprivation can lead to dark skin, wrinkles and dark circles under the eyes.When you don’t get enough sleep, your body releases more of the stress hormone cortisol.Too much cortisol breaks down collagen in the skin, which keeps the skin smooth and elastic.Deep sleep repairs skin tissue.
Hazard 3: increased risk of death
British researchers have looked at how the sleep patterns of more than 10,000 British civil servants affected their mortality rates over two decades.Those who slept from seven hours to five hours or less almost doubled their risk of dying from the disease, the results showed.In particular, lack of sleep doubles the risk of death from cardiovascular disease.
Hazard 4: causes serious health problems
Sleep disorders and chronic sleep deprivation can increase your risk of these conditions: heart disease, heart attack, heart failure, arrhythmia, high blood pressure, stroke, diabetes.An estimated nine out of ten insomniacs (people who are difficult to fall asleep and wake easily) also have other health problems.
Hazard 5: makes forgetful and stupid
Want to make your memory clearer?This requires you to get enough sleep every day.Researchers in the United States and elsewhere have identified a brain region known as “sharp ripples” that are specifically responsible for memory consolidation.The brain waves also transmit information from the hippocampus to the cortex.Most of the “sharp wave ripples” occur during deep sleep.
Sleep plays a decisive role in one’s thinking and learning ability. Lack of sleep affects one’s cognitive process in many ways.First of all, sleep deprivation can impair attention, alertness, mindfulness, reasoning and problem-solving skills, which can lead to lower learning efficiency.
Harm 6: lack of sleep can lead to weight gain
Lack of sleep may increase hunger and increase appetite.People who sleep less than six hours a night are more likely to become obese than those who sleep seven to nine hours a day, according to the data.Ghrelin in the stomach stimulates hunger and leptin signaling in the brain, which suppresses appetite.Shortening sleep time decreases leptin production and increases ghrelin levels.Not only does sleep deprivation stimulate appetite, it also stimulates the desire for high-fat, high-carbohydrate foods.
Danger 7: interferes with judgment
Lack of sleep affects our understanding of things, and the inability to accurately assess and act intelligently will affect people’s ability to make reasonable judgments about events.People who are sleep deprived seem particularly prone to miscalculation.In a world where the pace of life is accelerating, less sleep is becoming a badge of honor.But sleep experts say the act of letting go of sleep is wrong and you may not get what you pay for.Especially if you’re working in a job where judgment is a priority, the effects of sleep deprivation can be a big problem.
Hazard 8: causes accidents easily
Lack of sleep has become one of the most important factors in traffic accidents today. A person’s reaction rate when driving in a daze is equal to that of a drunk driver.According to relevant statistics, in one year in the United States, 100,000 motor vehicle accidents and 1,500 traffic casualties were caused by fatigue driving.Most of those responsible were young people under the age of 25.
According to the research, the lack of sleep and poor sleep quality people are also prone to work-related injuries and accidents.Workers who regularly complain about insufficient sleep during the day are more likely to suffer work-related injuries and have frequent work accidents, according to a survey.And they call in sick more often.
3.What caused sleep probem？
Sleep disorders are often caused by long-term mental conflicts or heavy mental burdens, mental work, work and rest combined with long-term improper handling, and weakness after illness.It is complicated and also hard to make a conclusion the elements which caused sleep problems.But most are from mental problems,it is pathological elements will be suggested to ask to doctor who may make a details inspection of your body.
4.Who may have sleep problem?
Among people suffering from sleep problem, most of them are over 40 and 50 years old, menopausal women, IT industry practitioners, medical staff and media workers. They are faced with a lot of pressure and worry about many things.Yes,it is easy to understand,we think too much , use brain to much ,often under big pressure or anxiety,sleep problem will be easy to come to you.
Tip 1: Keep in sync with your body’s natural sleep-wake cycle
Getting in sync with your body’s natural sleep-wake cycle, or circadian rhythm, is one of the most important strategies for sleeping better. If you keep a regular sleep-wake schedule you’ll feel much more refreshed and energized than if you sleep the same number of hours at different times, even if you only alter your sleep schedule by an hour or two.
Try to go to sleep and get up at the same time every day. This helps set your body’s internal clock and optimize the quality of your sleep. Choose a bed time when you normally feel tired, so that you don’t toss and turn. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.
Avoid sleeping in—even on weekends. The more your weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms you’ll experience. If you need to make up for a late night, opt for a daytime nap rather than sleeping in. This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm.
Be smart about napping. While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit naps to 15 to 20 minutes in the early afternoon.
Fight after-dinner drowsiness. If you get sleepy way before your bedtime, get off the couch and do something mildly stimulating, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.
Tip 2: Control your exposure to light
Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark—making you sleepy—and less when it’s light—making you more alert. However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm.
5.How to get a better sleep？
During the day:
Expose yourself to bright sunlight in the morning. The closer to the time you get up, the better. Have your coffee outside, for example, or eat breakfast by a sunny window. The light on your face will help you wake up
Spend more time outside during daylight. Take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night.
Let as much natural light into your home or workspace as possible. Keep curtains and blinds open during the day, and try to move your desk closer to the window.
If necessary, use a light therapy box. This simulates sunshine and can be especially useful during short winter days.
At night:
Avoid bright screens within 1-2 hours of your bedtime. The blue light emitted by your phone, tablet, computer, or TV is especially disruptive. You can minimize the impact by using devices with smaller screens, turning the brightness down, or using light-altering software such as f.lux.
Say no to late-night television. Not only does the light from a TV suppress melatonin, but many programs are stimulating rather than relaxing. Try listening to music or audio books instead.
Don’t read with backlit devices. Tablets that are backlit are more disruptive than e-readers that don’t have their own light source.
When it’s time to sleep, make sure the room is dark. Use heavy curtains or shades to block light from windows, or try a sleep mask. Also consider covering up electronics that emit light.
Keep the lights down if you get up during the night. If you need some light to move around safely, try installing a dim nightlight in the hall or bathroom or using a small flashlight. This will make it easier for you to fall back to sleep.
Tip 3: Exercise during the day
People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep.
The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise—such as walking for just 10 minutes a day—improves sleep quality.
It can take several months of regular activity before you experience the full sleep-promoting effects. So be patient and focus on building an exercise habit that sticks.
For better sleep, time your exercise right
Exercise speeds up your metabolism, elevates body temperature, and stimulates hormones such as cortisol. This isn’t a problem if you’re exercising in the morning or afternoon, but too close to bed and it can interfere with sleep.
Try to finish moderate to vigorous workouts at least three hours before bedtime. If you’re still experiencing sleep difficulties, move your workouts even earlier. Relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help promote sleep.
Tip 4: Be smart about what you eat and drink
Your daytime eating habits play a role in how well you sleep, especially in the hours before bedtime.
Limit caffeine and nicotine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime.
Avoid big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn.
Avoid alcohol before bed. While a nightcap may help you relax, it interferes with your sleep cycle once you’re out.
Avoid drinking too many liquids in the evening. Drinking lots of fluids may result in frequent bathroom trips throughout the night.
Cut back on sugary foods and refined carbs. Eating lots of sugar and refined carbs such as white bread, white rice, and pasta during the day can trigger wakefulness at night and pull you out of the deep, restorative stages of sleep.
Nighttime snacks help you sleep
For some people, a light snack before bed can help promote sleep. For others, eating before bed can lead to indigestion and make sleeping more difficult. If you need a bedtime snack, try:
Half a turkey sandwich
A small bowl of whole-grain, low-sugar cereal
Milk or yogurt
A banana
Tip 5: Wind down and clear your head
Do you find yourself unable to sleep or waking up night after night? Residual stress, worry, and anger from your day can make it very difficult to sleep well.
If anxiety or chronic worrying dominates your thoughts at night, there are steps you can take to learn how to stop worrying and look at life from a more positive perspective. Even counting sheep is more productive than worrying at bedtime.
If the stress of work, family, or school is keeping you awake, you may need help with stress management. By learning how to manage your time effectively, handle stress in a productive way, and maintain a calm, positive outlook, you’ll be able to sleep better at night.
The more overstimulated your brain becomes during the day, the harder it can be slow down and unwind at night. During the day, many of us overstress our brains by constantly interrupting tasks to check our phones, emails, or social media. Try to set aside specific times for these things, and focus on one task at a time. When it comes to getting to sleep at night, your brain won’t be accustomed to seeking fresh stimulation and you’ll be better able to unwind.
Relaxation techniques for better sleep
Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. Try:
Woman relaxing in chair
Relaxation Techniques: Accessing the Relaxation Response
Deep breathing. Close your eyes and take deep, slow breaths, making each breath even deeper than the last.
Progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up to the top of your head.
Visualizing a peaceful, restful place. Close your eyes and imagine a place that’s calming and peaceful. Concentrate on how relaxed this place makes you feel.
Bedtime rituals to help you relax
Create a “toolbox” of relaxing bedtime rituals to help you unwind before sleep. For example:
Read a book or magazine by a soft light
Take a warm bath
Listen to soft music
Do some easy stretches
Wind down with a favorite hobby
Listen to books on tape
Make simple preparations for the next day
Dim the lights in the hours leading up to bed
Tip 6: Improve your sleep environment
A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Sometimes even small changes to your environment can make a big difference to your quality of sleep.
Keep your room dark, cool, and quiet
Keep noise down. If you can’t avoid or eliminate noise from neighbors, traffic, or other people in your household, try masking it with a fan or sound machine. Earplugs may also help.
Keep your room cool. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.
Make sure your bed is comfortable. Your bed covers should leave you enough room to stretch and turn comfortably without becoming tangled. If you often wake up with a sore back or an aching neck, you may need to experiment with different levels of mattress firmness, foam toppers, and pillows that provide more or less support.
Reserve your bed for sleeping and sex. By not working, watching TV, or using your computer in bed, your brain will associate the bedroom with just sleep and sex and make it easier to wind down at night.
Tip 7: Learn ways to get back to sleep
It’s normal to wake briefly during the night but if you’re having trouble falling back asleep, these tips may help:
Man staring at clock
Insomnia: What to Do When You Can’t Sleep
Stay out of your head. Hard as it may be, try not to stress over your inability to fall asleep again, because that stress only encourages your body to stay awake. To stay out of your head, focus on the feelings in your body or practice breathing exercises. Take a breath in, then breathe out slowly while saying or thinking the word, “Ahhh.” Take another breath and repeat.
Make relaxation your goal, not sleep. If you find it hard to fall back asleep, try a relaxation technique such as visualization, progressive muscle relaxation, or meditation, which can be done without even getting out of bed. Even though it’s not a replacement for sleep, relaxation can still help rejuvenate your body.
Do a quiet, non-stimulating activity. If you’ve been awake for more than 15 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book. Keep the lights dim and avoid screens so as not to cue your body that it’s time to wake up.
Postpone worrying and brainstorming. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve. Similarly, if a great idea is keeping you awake, make a note of it on paper and fall back to sleep knowing you’ll be much more productive after a good night’s rest.
6.Nootropics which help sleep probelm.
Except the above tips which could help you get a better sleep,there are also nootropics which get you better sleep fast.Nature herbs of bootropics are the best safe way to help sleep problems.Here are the ingredients which could help you sleep quicker and better.
To get to sleep quicker
Ashwagandha – is an ancient Ayurvedic herb with remarkable stress relieving qualities. It helps reduce anxiety and depression in part by reducing the stress hormone cortisol.
Earlier in this post you may recall when talking about sleep and sex that a lack of sleep or sleeping fewer hours increased cortisol levels. Ashwagandha helps reverse this trend by reducing this stress hormone.
Bacopa Monnieri – is an adaptogen that helps prevent the chemical and physical effects of stress. Research at Banaras Hindu University in India showed Bacopa as effective for anxiety as the benzodiazepine drug lorazepam.
One of the side effects of lorazepam is memory loss. Bacopa Monnieri on the other hand, reduced anxiety while boosting cognition. Research also has shown Bacopa improves signaling of electrical impulses between neurons in your brain. Improving memory consolidation during REM sleep.
Valerian contains a number of compounds that may help promote calmness by reducing GABA breakdown, improving stress response and maintaining adequate levels of mood-stabilizing brain chemicals.
GABA – is the major inhibitory or relaxing neurotransmitter in your brain. GABA’s primary role is to keep the major excitatory neurotransmitter glutamate in check.
One study in Los Angeles conducted a randomized, double-blind, placebo controlled trial with 18 patients with sleep disorders. The patients received either a placebo, or Gabadone (a combination of GABA and 5-hydroxytryptophan).
The difference between the two groups of sleep-deprived patients was significant. The Gabadone group fell asleep faster, stayed asleep longer, and had a better quality of sleep than the placebo group.
Kava – is an herb that’s native the South Pacific islands. It’s traditionally been used in the islands as a hypnotic, psychotropic, and anxiolytic (anti-anxiety).
California’s Global Neuroscience Initiative Foundation took a look at 24 studies of Kava and other herbal medicines for anxiety. And there was substantial evidence that kava relieved not only anxiety, but also restlessness and insomnia.
Lemon Balm – has a long history as a treatment for stress, anxiety, thyroid issues, indigestion, infections, viruses and inflammation. One way Lemon Balm does this is to promote GABA, a glutamate inhibitor in your brain.
Glutamate excites brain cells to act. While this excitation is necessary, too much glutamate results in cell death. Lemon Balm promotes a better balance in glutamate levels, and helps new cell growth.
Magnesium – is the 4th most abundant mineral in your body. And critical for optimal cognitive health. It is a cofactor in more than 300 enzymatic reactions in your body. But many of us in Western society are living with a magnesium deficiency. And most are unaware of this deficiency.
Magnesium is required for ATP synthesis. ATP (adenosine triphosphate) is the main energy source for the mitochondria in brain cells. Without magnesium, your brain cannot produce ATP, and all brain function breaks down.
Most neurohackers report an increased level of focus, energy, memory, and cognitive ability when supplementing with magnesium. You should also experience an improved quality of sleep. And have an overall improvement in mood.
Melatonin – is a hormone primarily produced in the pineal gland. Your pineal gland acts as your body’s central clock through its secretion of melatonin. Telling your brain, body and organs when it’s time to be active and when it’s time to rest. This is the reason why melatonin is referred to as the “sleep hormone”.
Melatonin is a powerful sleep aid and is registered as a drug in Europe for that purpose.[xxxii] Study after study shows that melatonin is effective in improving quality of sleep and how fast a person went to sleep.
Be careful with Melatonin however because everyone reacts differently to this powerful hormone. I’ve personally found that even in small 3 mg doses used every night that it negatively affects my normally cheerful mood the next day.
Tryptophan is a far safer and more effective option for boosting serotonin and melatonin naturally.
Phenibut – is an analogue of the inhibitory neurotransmitter GABA. The addition of a phenyl ring allows Phenibut to cross the blood-brain barrier (BBB).
Phenibut was included in the medical kit for Russian astronauts on the Soyuz-19 and Salyut-4 missions as a ‘tranquilizer’. Phenibut is one of the only tranquilizers that lowers stress levels without negatively affecting performance.
As a nootropic, when you use Phenibut to normalize GABA levels you’ll experience a reduction in anxiety, insomnia, nervousness, restlessness and stress.
Tryptophan – is an essential amino acid and precursor to serotonin, melatonin and niacin (Vitamin V3) in your body and brain. Tryptophan is one of the best natural sleep aids available. Without unwanted side effects.
Tryptophan and serotonin play a significant role in memory. And can have a significant effect on mood as well.
You’ll get better results when supplementing with Tryptophan as a sleep aid by stacking it with magnesium and Vitamin B6 (Pyridoxine) because they are required to synthesize serotonin.
Tryptophan is also a precursor to the synthesis of Vitamin B3 (niacin). So if you don’t have enough niacin in your body, supplementing with Tryptophan will not efficiently produce serotonin because it’s being used to produce niacin. Which also depletes stores of the vitamin cofactors Vitamins B1, B2 and B6.
I find that Tryptophan is preferred as a sleep aid over melatonin. Instead of a darker mood the next day, I wake feeling refreshed and in a cheerful mood for the rest of the day.
Stack it with a highly bio-available B-Complex vitamin along with magnesium an hour or two before bed.
Better quality sleep
Once we’re asleep we want to stay asleep. And do what we can to promote quality sleep, optimal memory consolidation and better dreams.
Aniracetam – is a fat-soluble ampakine nootropic in the racetam-class of compounds. And up to 10-times more potent than the original racetam, Piracetam.
Neurohackers use Aniracetam to boost memory and learning. And to relieve anxiety, depression, stress, and improve sociability.And some report Aniracetam helps promote lucid dreams.
DMAE – naturally occurs in your brain. DMAE as a nootropic has been reported by some neurohackers to improve vigilance, attention, mood and energy while alleviating depression.
DMAE has also been reported to induce lucid dreaming.
Gotu Kola – is one of the most important herbs in the ancient tradition of Ayurvedic medicine. In Bali, Gotu Kola is called “the student herb” because it sharpens the mind. The Balinese also use it to combat senility.
Many say that taking Gotu Kola is like “energizing of the brain”. Particularly during a period of high mental demand. Mental blocks or mental fatigue feel like they’re swept away.
Others report dreams seem more vivid and intense. And Gotu Kola seems to have an anxiolytic (anti-anxiety) effect as well.
Huperzine A – is a water-soluble alkaloid nootropic derived from Chinese Club Moss (Huperzia serrata). It is a reversible acetylcholinesterase (AChE) inhibitor. Which means it prevents the breakdown down of acetylcholine (ACh). Boosting short-term memory and long-term brain health.
Research has shown that acetylcholinesterase inhibitors may enhance REM sleep. In one study using the ACh inhibitor donepezil, percentage of REM sleep and REM density increased. And the researchers found a correlation between memory performance and REM sleep.
L-Theanine – is a non-dietary amino acid found in green tea. It is similar to the neurotransmitters l-glutamate and l-glutamine. L-Theanine boosts the neurotransmitters serotonin, dopamine and GABA in your brain. As well as increasing Brain-Derived Neurotrophic Factor (BDNF) and Nerve Growth Factor (NGF).
L-Theanine improves your quality of sleep. Researchers in Japan gave volunteers 200 mg of L-Theanine daily and recorded their sleep patterns. Sleep quality, recovery from exhaustion, and feeling refreshed were all enhanced by L-Theanine.
Picamilon – is a combination of the inhibitory neurotransmitter GABA with nicotinic acid (Vitamin B3 or niacin). The addition of niacin allows GABA to cross the blood-brain barrier .
Neurohackers report that adding Picamilon to their stack relieves anxiety “better than Xanax”. There is less stress and they feel more relaxed.
Picamilon also offers a stimulant effect providing mental clarity, dreams can be vivid, and it’s not sedating like Phenibut.