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Hits:Updated:2022-10-28 13:10:51【Print】
| One third of one's life is spent in sleep, and sleep is inextricably linked with health. However, for some people, it is a luxury to have a good sleep. At present, the incidence of sleep disorders in China is increasing and showing a younger trend. The incidence of sleep disorders among adolescents in China is about 26%, and the incidence of sleep disorders among the elderly over 60 years old is about 35.9%. Sleep disorders are "chronic killers" The process of human sleep is not static. During the whole night sleep, every 90~100 minutes is a cycle, and non REM sleep and REM sleep alternate, with about 5~6 cycles per night. Insomniacs may have difficulty falling asleep, easy to wake up, and less deep sleep. Deep sleep is the key to high-quality sleep, accounting for 13%~22% of all night sleep. During this period, the energy consumption of the human body is reduced, the heart rate is slowed, the blood pressure is lowered, and the breathing is slow and regular. The brain is fully rested, which plays an important role in restoring physical and mental functions.
With the growth of age, the sleep time is characterized by fragmentation. The reduction of sleep time and efficiency will have a series of effects on health. Research evidence shows that adequate sleep can maintain the normal operation of brain functions, help learning and memory, regulate emotions, restore physical strength, etc., and protect human physical and mental health. One of the mental health promotion actions, one of the 15 major actions of the "Healthy China Action", advocates healthy sleep. Adequate sleep time should be guaranteed. The average daily sleep time of adults is 6-7 hours.
Six misunderstandings should be clarified Sleep is so important, but many people do not fully understand and understand sleep, even there are many misunderstandings. Myth 1: Sleeping while watching TV You can't sleep in bed. You can fall asleep just by sitting on the sofa and watching TV, but this method is particularly undesirable. Sleep must be in bed, and do not do anything irrelevant to sleep in bed. Establish the relationship between sleep and bed. Myth 2: Drinking helps sleep Alcohol affects the maintenance of sleep, often drinking before sleep, and its destructive effect on sleep will continue to increase. Myth 3: Exercise before bed is good for sleep Moderate exercise can improve the quality of sleep at night. However, if you start exercising just before going to bed, your brain will be overexcited and sleep will be affected. The ideal exercise time should be in the afternoon. Myth 4: Fear of taking sleeping pills Many people are afraid that sleeping pills have side effects. In fact, it is necessary to take them as long as they can relieve stress and regulate sleep. It should be noted that medication should be taken in accordance with the doctor's advice and should not be used privately, or stopped or changed. Myth 5: Sleeplessness at night and restful sleep during the day People who go to bed late for various reasons often compensate for sleep by delaying getting up, which will form a vicious circle of habitual late sleep and late rise. Myth 6: People who snore sleep soundly Apnea during snoring can lead to hypoxia in various organs of the body, which in the long run will lead to dysfunction of various systems of the human body. These factors can affect sleep What should I pay attention to if I want to have a good sleep? What are the factors that affect sleep? Light: When people sleep in a well lit room, their heart rate will increase. Even if they fall asleep, the autonomic nervous system may also be activated. Light irradiation enters the brain through the optic nerve, thus stimulating the nervous system, resulting in poor sleep quality. The study found that, compared with sleeping in a dark room at night, sleeping in a medium intensity light environment will damage cardiovascular function, and lead to an increase in insulin resistance in the next morning, thus increasing the risk of heart disease and diabetes. Environmental temperature: It has been found that environmental temperature can change the sleep structure of organisms and play a key role in the secretion of melatonin. Therefore, appropriate sleep temperature is conducive to people enjoying a better structure and quality of sleep. Use of electronic products: The short wave light emitted by electronic products will affect the normal biological rhythm in the organism, thus causing sleep problems. A study on the difference between the effects of reading e-books and printed books before falling asleep on sleep shows that, compared with subjects reading printed books, subjects reading e-books show difficulty in falling asleep, decreased sleepiness at night, backward biological phase shift, and decreased melatonin secretion. Exercise: Low level of physical activity may cause poor sleep quality and various health problems, including cardiovascular disease, obesity, type 2 diabetes, depression and anxiety. Diet: Diet will affect the quality of sleep, and scientific diet will help sleep. First of all, pay attention to eating three meals on time, especially breakfast, which can adjust the internal operating mechanism and have a positive impact on sleep. Secondly, it is better not to eat before going to bed. Dinner should be finished 2 to 3 hours before going to bed. Don't eat too much at night. Don't take alcohol, coffee, strong tea and other excitant substances. Melatonin secretion: melatonin, one of the hormones secreted by the pineal gland of the brain, starts to be secreted at approximately 11 pm, peaks at 12 to 1 pm, and stops secreting at 7 am, and can help shorten the time to fall asleep, improve the quality of sleep, reduce the number of awakenings during sleep, and prolong deep sleep. Therefore, quite a few people will take melatonin and its analogs on their own to improve sleep, and melatonin also becomes a must-have for not a few "" insomnia youth "". However, drugs in this class are not effective for all insomnia, especially for insomnia caused by factors such as mental disorders and somatic diseases, and long-term administration of melatonin will also affect the normal secretion level of melatonin in the body, further resulting in disturbed sleep function. There are ways to fix trouble falling asleep When you have trouble falling asleep, may wish consciously to think about the good scenarios that best make yourself feel comfortable, welcoming, and restful. Do not hold the cues "" be sure to go to sleep quickly "" or the fear of "" not sleeping today, "" enforcing the notion that the body is impeded from entering sleep patterns. Encourage yourself in positive language and take a perspective on what is causing troubles. Modulating sleep may use modalities such as sleep restriction, relaxation training, and stimulus control therapy. Sleep restriction, that is, shortening the time spent awake in bed, strictly limiting the time spent in bed to truly asleep, and increasing sleep pressure to facilitate rapid sleep onset. Relaxation training, is to perform progressive muscle relaxation training, meditation. Stimulus control therapy, that is, getting to bed when there is drowsiness, leaving bed when you are not sleeping, doing only things related to getting to bed in your bedroom, getting out of bed at set times each day.  |
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