The earth cow turned over for 3 days in a row! What should you do if you are too scared to sleep when an earthquake hits? Experts reveal "1 method" to adjust the body and mind
In recent days, there have been reports of serious disasters such as building collapse and bridge breakage in Huadong area. Don’t underestimate the impact of natural disasters on human mental health! Studies have pointed out that frequent exposure to natural disasters and man-made disasters may have an impact on mental health that is far beyond what ordinary people can bear. A 2021 Korean study pointed out that disasters can not only threaten lives and cause economic losses, but disaster-stricken households suffering from post-traumatic stress disorder (PTSD) may even suffer from long-term sleep disorders, depression, alcohol abuse and even suicidal behavior.
Do natural and man-made disasters harm sleep quality? Research: “Six ethnic groups” may have the greatest impact
Kim Yoo-jeong (transliteration), a Ph.D. from Kyungpook National University’s Institute of Nursing Science in South Korea, used data from the National Disaster Management Institute (NDMI) to investigate 1,358 households affected by disasters such as typhoons, heavy rains, earthquakes, and fires from 2012 to 2018. Subjects were included in the analysis. 313 subjects (23%) subjectively judged that their sleep quality was poor, and 141 subjects (14%) took sleeping pills for a long time.
In addition, the study also found that among the people affected by disasters, the groups that are evidenced to have sleep difficulties are women, the elderly, low-income people, people with low education, the unemployed and people with physical diseases. . The higher the severity of depression, anxiety and trauma, the lower the social support, and the worse the sleep quality.
Dr. Jin Yuzhen said that previous research on households affected by the Great Tohoku Earthquake in Japan also pointed out that “social support” has a decisive impact on the sleep quality of the households affected by the earthquake. If disaster-stricken households can receive social support as soon as possible, sleep problems can subside relatively quickly. Research shows that the sleep quality of disaster-stricken households can return to previous levels 3-5 years after a major disaster, but there are still disaster-stricken households whose sleep quality is still very low 6-7 years after the disaster.
Are epidemics and natural disasters “too scary to sleep”? Experts teach “1 measure” to relieve anxiety
According to research published in The Lancet, sleep deprivation has become the norm after the COVID-19 pandemic. Taiwan has experienced frequent earthquakes recently and the BA.5 epidemic is still ongoing, making the people’s sense of uneasiness relatively more pronounced. How to prevent epidemics or natural disasters from affecting sleep quality? Research from Oregon State University in the United States points out that long-term sleep problems can be improved through meditation or breathing techniques.
Study author Charles Y. Murnieks recruited 105 entrepreneurs with chronic sleep problems and asked them to increase their meditation practice by 70 minutes per week (an average of 10 minutes per day). The results show that practicing meditation for 10 minutes a day can indeed significantly improve sleep quality. After data comparison, it was found that it is equivalent to providing 40 minutes of sleep.
Murnieks said that if you feel stressed recently and sleep too short, you can make up for it to a certain extent through meditation or mindfulness practice. As for how to adjust the body and mind through meditation practice? Murnieks recommends adopting the “478” exercise method. The steps are as follows:
First inhale through your nose and count silently for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly from your mouth for 8 seconds.
Continue repeating until your body is completely relaxed.
In addition, Harvard Medical School also puts forward sleep advice, such as eating more low-glycemic foods, including whole grains, high-fiber vegetables, nuts and healthy oils, to reduce post-meal sluggishness. The emotions caused by stress will cause the body to consume a lot of energy, so people can practice meditation, yoga, and Tai Chi to relieve stress. Appropriate brisk walking can increase the concentration of dopamine in the brain, and can also help improve mood and sleep quality.
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Are “sleep problems” the norm during the epidemic? Simple “6 steps” to improve sleep quality
