How do I adjust my sleep after the trauma of the pandemic and return to normal life?

Hello, host. I'm honored to answer your question. What's the situation?

The arrival of the epidemic has disrupted our physical and mental rhythms. Many people have become anxious, depressed, and have very irregular lives.

The sympathetic nerves of the brainstem system regulate human sleep. Based on your description, you go to bed at 12 a.m. and wake up at 6 a.m. I believe the amount of sleep is sufficient. However, I'm not sure about the quality of your sleep. Do you feel tired and lack energy after waking up?

Newborns sleep the longest of any day, for 18 to 22 hours. As they grow, the duration of sleep gradually decreases. Sleep allows some of our vital organs, such as the liver and kidneys, to rest and be nourished, so that you can cope with the heavy workload during the day.

If you don't get enough quality sleep, you'll feel lethargic and struggle to concentrate at work or study.

Apart from feeling tired, there are other physiological reactions. These can also provide us with more evidence to judge whether you have enough sleep.

The epidemic has disrupted our rhythm of life. With the end of the epidemic, we must return to normal work and study. We will not return to the past, that kind of somewhat lazy state.

I am thrilled to have a date with 1983. The world and I love you!

The topic author seems restless. Is it about adjusting to a previous sleep pattern, or the quality of sleep? What is the topic author trying to express by wanting to adjust to a previous sleep pattern? The topic author needs to deeply perceive this.

The questioner had postpartum depression before. During the epidemic, she was isolated at home. She said her life was "taken care of carefully." I don't know how. But she can live a normal life now. She's fulfilled and has no worries. She was a bit depressed, anxious, irritable, and had insomnia. But she also had a sense of being valued, cared for, and loved.

The questioner said she can sleep until past nine. She has given birth, so she can freely arrange her work and rest schedule and sleep time. She does not have to take care of the baby too much. Some women are irritated and restless at home during the epidemic. The questioner's life may be better. She has less stress and worry.

Plus, another child in the family makes the family happy. When the family accepts and cares for the questioner, the questioner feels important and worthy. This makes the questioner happy. It also affects the questioner's sleep.

I can live a normal, fulfilling life without worries. I was valued, cared for, and loved in the past. Maybe this is the problem that makes me feel restless and unable to sleep well. I want to feel valued and loved. These are all personal speculations. Only I can know if this is really the case.

Hello, I hope my answer can be of some help to you.

The host said that life has been pretty normal for a while now and is currently very fulfilling. I don't feel too worried, but my sleep is still not great. From your description, it seems that your bedtime has basically not changed, but your wake-up time in the morning has advanced by three hours, right? Does this make you feel tired?

What are we trying to accomplish by getting back to sleep? What difference does it make to you whether you get up early or late in the morning?

It's actually normal for adults to sleep for about 6-8 hours a day. There's no set standard for when, and it varies from person to person. So, there's no problem if you get up a little after 6 if it doesn't affect your daytime life. So, why do we want to sleep until after 9 so badly?

This is something we need to be aware of, and it's also the reason for our worries.

Take a look at when you started waking up at 6 a.m. What was going on at that time?

Do we have to get up early for work? Do we have to get up early to take care of the kids?

When our subconscious mind realizes that we have important things to do in the morning, we'll find that we'll wake up in time even without setting an alarm because we have things on our mind. So, it's important to identify what's on your mind. Can you let go of this?

After I had my baby, I was like you for a while. Then, after adjusting to waking up at around 6 o'clock, I didn't want to waste my cognitive resources. Instead of obsessing over whether to sleep or not and whether to sleep more or less, I decided to use my energy on the things I needed to do. Waking up at around 6 o'clock was just the perfect time to take advantage of this golden time. I studied my favorite courses and did important work, so that I could get a lot done in the morning, which also brought me a full sense of accomplishment and joy. By noon, after eating, if I felt a little sleepy, I would allow myself to take a nap for a while, so that I could have sufficient energy to do things in the afternoon.

If we don't take things too seriously, we won't be bothered by them. Since this is now our sleep routine, we accept ourselves as we are and then arrange our lives, work, and studies around that. We'll still feel full of energy every day because it's not true that we won't be energetic until after 9 a.m., right?

There are lots of ways to boost your strength.

For instance, you could try doing something you enjoy. When you're in the zone and have achieved something that makes you feel good, it'll give you a boost of energy that's even more powerful than sleeping.

For instance, you could also do some exercise—preferably something you enjoy—and enjoy the physical and mental relaxation that comes with it.

That's all for now. I hope this helps. Best wishes!

Every day of our lives is different. When we have experienced different lives, our hearts have changed. Restoring our material lives cannot make us return to the way we were. We cannot return to the way we were, and we must find the most suitable state for the present.

People are afraid of being alone because when they are alone, they always hear the voice inside them, which constantly asks you what you want to do with your life and what kind of life is meaningful. This voice will always linger in your ears, so you will plug your ears and try to escape.

When that voice falls silent, you feel empty and lost. You fall into a cycle of anxiety, confusion, and emptiness when you're alone.

Most people choose to ignore their doubts, fighting against them with busyness. They fight against their doubts, but they cannot win. Only when you can truly answer the questions deep within your heart can you enjoy loneliness and the peace it brings.

Quarantine forces you to confront your busy life and face everything in it, as well as the questions that arise when you are alone. When all the problems come flooding in and there is nowhere to escape to, you must face them. You are left struggling and helpless, but you can overcome this.

The pandemic is over, but the problems it exposed remain. You can't go back to how things were. No matter how busy you are, you have to face the reality of the situation.

We will experience a lot of pain in this world. Life is not easy. You will only know how happy ordinary happiness is when you truly experience pain. People are always tempted to destroy themselves. We always like to destroy the peace and ordinary happiness we already have.

Eating, drinking, defecating, urinating, and sleeping are all forms of happiness and deserve gratitude. When you ask me how to find the meaning of life, I will tell you to start each day with a grateful heart, to bring happiness to those around you every day, and to possess, create, and cherish the ordinary happiness around us.

If you want to return to the comfortable life you once had, you must understand what problems have caused you to lose that comfort and happiness. You must address the problems you once put aside. When you let go of the burden in your heart, you will surely welcome a comfortable sleep.

Hello, questioner!

I'm thrilled to hear you've already returned to your normal rhythm of life! I also experienced several months of silence after the SH earthquake, and even now there are still moments when I am still affected by the major event. From this point of view, this experience has also helped most of us to better understand that after experiencing major social events such as earthquakes, floods, and epidemics, everyone's recovery time rhythm is very different due to their different growth experiences—and that's a good thing!

I was really intrigued by what you said about "returning to the previous sleep." It made me think about how we can explore the idea of "returning to the previous" in many different ways from a psychological perspective.

For example, going back to the past means embracing the incredible attention and care of the past!

⚜️We love looking back on the past, especially the good times (even if they weren't all true). Sometimes, it's also a way of dealing with changes in the present. For example, children who were very healthy when they were young sometimes really want to get sick because when they are sick, their family will pay more attention, care, and understand them. They can also temporarily escape from their studies. When their health returns to normal, this special treatment will naturally disappear.

This makes people cling to their state of illness, which is a fascinating phenomenon!

For example, going back to the past means embracing the present moment as your safe haven!

This kind of reaction is a common state of mind for most people after a disaster. Because the disaster happened so suddenly, it's only natural to experience a sense of insecurity and uncertainty for a while. But there's no need to worry! With time, you'll be back to your usual self.

When it comes to a sudden end, we cannot convince ourselves that it has really happened. But here's the good news! Our mind, body, and senses are still in the response system of a disaster. For example, the inertia of driving a car. Although the car has stopped, the person will still rush forward at the original speed due to the sudden braking. But here's the even better news! It will take time and support from an object to stop. And that's OK!

There's a big difference between psychologically accepting that everything has returned to normal and actually behaving normally again!

For example, going back to the past means blaming oneself for not being "good enough." But guess what? You can change that!

This is directly related to our subconscious mind, which is an amazing thing! If you say you have some symptoms of postpartum depression, then in a sense, the depressed mood is a manifestation of self-attack due to a sense of powerlessness and incompetence.

⚜️ We all have those days when we feel misunderstood by our boss, frustrated with our partner, or like our kids just don't listen. But here's the good news: after we've taken a moment for ourselves (whether it's doing something we love, talking it out with friends, getting some exercise, or whatever it is that makes us feel our best), we'll feel like our old selves again!

⚜️ When depression is reached, our own ability to regulate will no longer work, and additional professional help or treatment is required. The great news is that from your description, it seems that you have recovered quickly, so it does not fall into the category of depression.

♦️From these possibilities, what meaning does the thought of "hoping to return to the same sleeping state as before" hold for you? How would you re-examine this strong desire deep within yourself?

Of course, if you don't want to explore these parts for the time being, there are also many ways to improve the quality of sleep. I have seen some teachers give very practical methods that I think you'll find really helpful. If the improvement is not obvious after trying, don't worry! It's not too late to go back to these directions to explore yourself.

You should definitely check out the many meditation exercises of the "Iris Life Healing" blogger. They're an amazing way to improve your sleep quality!

Way to go!

The 2022 Shanghai epidemic had a significant impact on many lives. Given your history of postpartum depression and the challenges you faced during that period, including insomnia, irritability, and temper tantrums, I understand the difficulties you've endured.

Now that your life has basically returned to normal, it's clear that your sleeping situation is different from before. You want to get back to your old self, and we can help you do that.

Now that your life has basically returned to normal, it's time to get back to your old self. Your sleeping situation still seems a bit different from before, but we can help you get back on track. Let's talk about this.

First, assess the situation.

First, assess the situation.

Tell me, why do you want to get back to sleeping as you did before? Is it because of your health, or because you like to maintain your old habits?

You say you really want to get back to sleeping as you did before. What are your considerations? Is it because of your health or because you like to maintain your old habits?

Your sleeping time has changed significantly. In the past, you slept for more than 9 hours, but now you only sleep for more than 6 hours. However, there are many factors that measure the quality of sleep, and sleeping time is only one of them. The key is to see whether the length of your current sleep time has a big impact on your life and health.

Let's get to the bottom of this.

If you're tired and lacking energy during the day because of your sleep situation, you need to improve it.

If you're tired, lacking energy, and struggling to cope with life and work after waking up, you need to improve your sleeping situation.

If you're sleeping less but feel the same as before and your life and energy levels haven't been affected, it's time to accept the situation and look at it from a different perspective.

Here's how to improve the situation.

If the first situation applies and the quality of your sleep is affecting your normal life, you need to seek help right away. Consider the following aspects:

If the first situation applies and the quality of your sleep is affecting your normal life, you need to seek help right away. Consider the following aspects:

First, you need to rule out any physiological factors. Go to the hospital for a check-up to see if there are any factors affecting your sleep.

For example, neurasthenia, cervical spondylosis, or what Chinese medicine calls blood deficiency, etc., all impact sleep. Treatment based on the doctor's diagnosis is the most effective.

Second, if you can rule out physical factors, you must also seek a psychiatric diagnosis to identify any psychological factors affecting your sleep. You were already depressed in March due to the impact of the epidemic, so it is essential to understand how your depression is recovering now. Do you still need to rely on medication and other methods of intervention? These require a professional doctor to help you make an informed decision.

Appropriate adjustment methods

If your sleep doesn't affect your life, but you just miss your old habits, we can adjust it.

You must adjust your mindset. The pandemic has greatly affected people's lives, and it has been like experiencing a disaster. It is very easy to leave some trauma in your heart, and it takes time to recover from trauma.

The first step is to adjust your mindset. The pandemic has greatly affected people's lives, and it is normal to experience some inner trauma, just like experiencing a disaster. Recovery from trauma takes time.

The change in your sleeping pattern is likely a kind of trauma response. Accept it and give it some time to recover.

Second, you should try some methods that will help you sleep better. Take a hot bath, do yoga, meditate, etc.

You need to let go of your focus on sleep time and let it take its course. Relax your mind and it will recover.

Also, avoid activities that stimulate the nerves before bed, such as watching a suspenseful movie, funny videos, strenuous exercise, or emotional interactions with other people. Nerve stimulation affects sleep, so calm yourself down before bed.

You can't focus on something and make it go away. But you can let it go, and it will get better on its own.

Accept it and don't mind it, and it won't bother you anymore.

I'm confident this will help!

Hello, question asker! Thanks for reaching out. I'm sending you a big hug!

⭐️ Postpartum depression combined with the pandemic can indeed affect our psychological state, leading to poor sleep and temper tantrums. But don't worry! There are ways to combat these challenges and get back to feeling like your best self.

⭐️You mentioned that you are now returning to your pre-pandemic lifestyle, which is great! However, you still haven't returned to your previous schedule. I want to ask you, if you get up at 6am every morning, is your day-to-day state very confusing for you?

If not, I think you can absolutely keep your current schedule! Your body is already used to it, so there's no need to change it on purpose. If you used to get up at 9 a.m. and didn't take a nap during the day,

You should definitely try it now, during your lunch break!

If so, I highly recommend you get more exercise in your busy life! For example, go downstairs with your family and take the kids for a walk every day to ensure at least half an hour of exercise.

Or you can try yoga and learn some simple exercises to soothe your mood!

In recent years, there has been an amazing eight-part exercise routine that you can find on the Bilibili app. I've been doing it for a while now and I feel fantastic about it, so I highly recommend it to you!

Of course, if you feel very, very uncomfortable after exercising for a few days, I suggest you give it up. But if you feel great after a few days, I suggest you keep going!

When it comes to exercise, I say choose something you love and that you can stick with! Don't give up halfway through. Remember, even the best medicine takes a while to work.

I really hope you can find a way that suits you and live your life to the fullest!

Hello! Sleep problems are a fascinating topic.

Based on your description, there are so many exciting aspects to discuss!

Now, let's dive into the purpose of sleep!

Sleep is an amazing process that allows our bodies and energy to be restored. It's a wonderful way to allocate personal energy according to our individual needs.

So, sleep has two amazing purposes! One is to allow the body to rest and recharge, while the other is to give the mind a chance to relax and grow.

2. Now for the big question: what is bad sleep?

To answer this question, we must first go back to what good sleep is—and it's an amazing thing!

1) If you wake up with more energy!

2) If, after waking up, one's mood is still relatively good!

3) And if, after waking up, you feel great! No physical discomfort in your eyes or mobility.

If you meet the above conditions, you'll have no problem sleeping! And don't worry about sleep duration. It's just a reference indicator, not the most direct reflection of sleep quality.

Don't put too much pressure on yourself because of time issues! This is not only bad for you, but it also adds to your psychological burden.

If you do have a sleeping problem, it may be related to your depressed mood. The great news is that if you can adjust your depressed mood, then your sleeping problem will not be a problem! If you cannot adjust your depressed mood, then you get to give priority to dealing with your sleeping problem.

Wishing you the best!

Hello!

I can tell you're anxious.

The questioner said that life is back to normal and fulfilling. It seems like there's a rhythm to life.

The questioner mentioned postpartum depression, which made everyone feel for her.

With your family, friends, and the whole of Shanghai supporting you, you will recover and be stronger than before.

This is a proud picture.

I love cats. I was sad to see how they were treated during the epidemic in Shanghai.

I understand the depression and irritability of the questioner.

From May to now, we've had June, July, August, and September. The questioner used the word "long," and we want to feel in control of our lives. But it seems that our time is being dictated by external factors. We demand that we speed up the pace of recovery.

This may make you feel anxious.

The main idea is to get a good night's sleep.

What if we accepted our sleep biorhythm changed slightly?

Wake up early, take a nap, and go back to sleep.

Sleep will only work for you when you let it.

When we trust our bodies and sleep, we become more at ease.

The Earth also has rotation and revolution. Rotation is like the requirements we give to the body, while revolution is the body's free adjustment.

Mutual acceptance of revolution and rotation breeds a wonderful concerto.

I'm a counselor, 3cats, and I wish you well.

I extend my utmost support and encouragement to you.

It is evident that this epidemic has had a significant impact on numerous individuals, resulting in notable alterations to their lives.

The ongoing epidemic represents a significant challenge, yet it is imperative to maintain a forward-thinking approach. It is crucial to acknowledge that the past cannot be undone and to focus on effectively navigating the present and future.

In your inquiry, you indicated that during the epidemic, due to the lack of work and social interaction, coupled with postpartum depression, you experienced a significant decline in your mental health, manifested as depression, insomnia, irritability, and temper tantrums. I am uncertain about the strategies you employed to cope with these challenges during that period, or the coping mechanisms you have utilized since the epidemic's conclusion.

You have indicated that your life has resumed its normalcy, that you have a full life and few concerns, with the exception of the issue of poor sleep. Let us focus our discussion on this matter of poor sleep.

In your initial query, you indicated that you previously retired to bed at 12 a.m. and were able to sleep until just after 9 a.m. the following morning. However, in your subsequent inquiry, you noted that you now go to bed at 12 a.m. but wake up at 6 a.m., which is an earlier time than previously observed.

If one wishes to resume their previous sleep patterns, it is important to consider whether the current sleep habits are affecting one's life. While the quality of sleep is a crucial factor, it is not necessarily the case that longer periods of sleep lead to improved quality. It is possible to experience a shorter period of sleep and still feel well-rested and refreshed.

Conversely, if an individual sleeps for an extended period of time but the quality of their sleep is poor, the longer they sleep, the more fatigued they will become and the more negative their mood will be. This is a common occurrence; however, it is important to note that each individual's specific circumstances may vary.

It is advised that one should not become overly concerned with the quantity of sleep one is obtaining, but rather focus on the quality of sleep and how one feels during the day. If one's sleep quality is good and one feels good, then it is recommended to simply allow this to be.

One might consider how to utilize the additional three hours each day. For instance, one could rise early to engage in yoga or reading. The early morning quiet could be employed to allow for the completion of activities that one enjoys.

In the book The Sleep Revolution, the author proposes the concept of a sleep cycle, which is approximately one and a half hours. An average adult requires four or five sleep cycles per night, which equates to approximately six to seven and a half hours. This suggests that, under normal circumstances, an eight-hour sleep period may not be necessary.

To achieve a good night's sleep, it is recommended to consider the following aspects.

Firstly, the sleeping environment should be optimised. This may entail making the room a little darker, acquiring a more comfortable mattress, selecting more comfortable bedding, and maintaining a slightly lower temperature.

Secondly, it is recommended that the feet be washed before retiring for the night. It is also advised that coffee and other stimulants be avoided prior to bedtime.

It is advised that mobile phones and other electronic devices should not be used for a minimum of one hour prior to bedtime.

Third, establish a fixed wake-up time rather than a fixed bedtime. To illustrate, if the objective is to rise at 9 a.m., one should work backwards.

For instance, if the objective is to sleep for five cycles, it is recommended to retire at 1:30. Subsequently, the duration of sleep can be gradually extended. Should the preference be to sleep at 12:00, it is advised to rise at 9:00.

One may initially establish a fixed wake-up time and subsequently make gradual adjustments as needed.

It is recommended that the book The Sleep Revolution be read, and that sleep be adjusted according to circadian rhythm.

It is also possible to utilize the additional time as a form of compensation. In the event that fatigue is experienced following an early morning awakening, it is advisable to engage in a brief period of rest during the midday hours.

In essence, the quality of sleep is of greater consequence than the duration of sleep.

I frequently experience depressive episodes, yet I also possess moments of optimism. I am a licensed psychologist and I express my profound love for humanity and the world.