In daily life, people often ignore the problem of sleep. Many people think that sleep is rest. In fact, sleep is very important for the adjustment of physical and mental health.
Sleep can maintain the normal operation of brain function, help learning and memory, emotional regulation, and ensure physical and mental health. Don’t sleep only when you feel tired. The purpose of sleep is to make people’s health better adjusted. Sleep disorders can lead to dysfunction of various systems of the body, cause diseases and seriously affect personal health. However, many people do not know enough about sleep, resulting in various sleep disorders.
With the rapid development of society, people’s mental pressure increases and the incidence of sleep disorders is also increasing. Data show that 1 in 3 people have sleep problems.
Common sleep disorders include: ① Insomnia disorder, which refers to difficulty in falling asleep, short sleep depth or frequency, early awakening, insufficient sleep time or poor quality caused by various reasons, which will lead to immune hypofunction, irritability, increased impulsiveness and increased risk of substance abuse; (2) Sleep disordered breathing, mainly characterized by sleep snoring at night with apnea and daytime sleepiness, increases the risk of hypertension, diabetes, cardiovascular and cerebrovascular diseases, and decreases attention, alertness and memory. ③ Abnormal sleep, which refers to abnormal events in specific sleep period or sleep awakening transition stage, including REM sleep behavioral disorder, sleepwalking, night terrors, dreamtalk, nightmare, bruxism, etc. (4) Periodic limb movement refers to periodic leg movement during sleep, but it may also occur in upper limbs. Activation of autonomic nerve caused by repeated and frequent periodic limb movement during sleep may cause abnormalities of cardiovascular system; ⑤ Restless leg syndrome is a strong desire to move one’s legs in a quiet state, accompanied by discomfort in the legs, and usually occurs in the evening or before falling asleep.
In addition, there are narcolepsy, which is mainly characterized by daytime irresistible sleep attacks, cataplexy, sleep paralysis and sleep hallucinations. Sleeping paralysis refers to the feeling of suddenly recovering consciousness while sleeping, but the body cannot move, as if something is pressing on the body. Sleep phase retardation refers to the backward shift of sleep time in the day and night cycle, but there is no obvious abnormality in sleep quality and time.
1. Sleep disorders are risk factors for dementia
Sleep disorders and senile dementia (Alzheimer’s disease) are common and important problems among the elderly. Studies have found that sleep disorders are risk factors for the occurrence of senile dementia. However, different types of sleep disorders play different roles in the occurrence and development of different types of dementia. Sleep disorders are risk factors for Alzheimer’s disease, but have no significant effect on vascular dementia. Sleep disordered breathing can simultaneously increase the occurrence of Alzheimer’s disease and vascular dementia. Therefore, if the elderly have sleep disorders, they should intervene and treat them as soon as possible to prevent more serious consequences such as dementia.
2. Sleep Mistakes Should Be Noticed
Some people think that playing mobile phone before going to bed can make you fall asleep, but it may even affect your sleep.
Drinking helps sleep although alcohol is helpful for the initial sleep, it often reduces sleep quality after midnight.
Exercise Helps Sleep. Exercise before going to bed makes the brain excessively excited and misses the best time to sleep.
Fear of taking medicine Many people are afraid of taking sleeping pills to have adverse reactions. In fact, they can still take medicine as long as they can relieve stress and adjust sleep well.
People who sleep late due to playing mobile phones or games during the day often delay getting up to compensate for sleep, which will form a vicious circle of habitual late sleep and late rise.
Many people think that people who snore sleep soundly, but this is not the case. apnea during snoring can lead to hypoxia in various organs of the body.
The longer you sleep, the better. The length of sleep varies from person to person. Sleep quality cannot be judged by the length of sleep, but by the energy and physical strength of the next day after sleep.
How to have a good sleep
Sleep quality is affected by many factors. To have a good sleep, one must master scientific and reasonable sleep methods.
Sleeping appliance mattresses should be relatively solid, not too soft and collapse; Choose a comfortable pillow based on your preference, and the pillow should be about 10cm high.
Sleep posture should be right lateral position. If there is pain in the limbs, you should avoid pressing the sore spot and lying down.
Sleep time generally lasts for 7 ~ 8 hours, but depends on individual differences.
Sleeping environment bedroom light should be dark, it is recommended to draw curtains; The bedroom should be cool, but not cold.
At the same time, we should develop good sleep habits.
Self-training, to achieve a regular schedule. No matter how long you slept the night before, get up at a basically fixed time as much as possible, don’t lie in bed or sleep in a cage, and don’t make too much difference on weekends. Just sleep until the next day to restore energy, don’t insist on the length of sleep too much.
Establish a strong connection between bedroom, bed and sleep. Don’t lie on the bed watching TV or playing with your cell phone. Go to bed after you feel obviously sleepy. If you can’t sleep, get up and do something else.
Avoid excessive stimulation before bedtime. Stop active mental activities one hour before going to sleep. Learn a relaxation method and practice it before lying down and falling asleep at night.
Avoid alcohol and caffeinated drinks after 3 p.m.
Avoid overeating at bedtime and try to sleep 2-3 hours after dinner. If possible, avoid eating snacks and sugary drinks before going to bed, otherwise it will significantly prolong the sleep time and cause frequent waking up at night.
Try to exercise every day, which can help you sleep better. However, try not to do intensive exercise at night to avoid the body being too excited to sleep.
Small Link: What Does hypnotic food Know
Adequate sleep is very important for the overall health of people. Good sleep can reduce the risk of some chronic diseases and improve the body’s immunity. In fact, there are many natural foods that can promote sleep.
Cherry cherry is one of the few foods containing melatonin, which can control the body clock and help us fall asleep. Studies have shown that cherry juice can not only ensure sleep time, but also improve sleep quality to a certain extent, especially for adults with chronic insomnia.
Tryptophan (one of the essential amino acids) contained in milk and milk can stimulate the brain to secrete serotonin, which can make people sleepy. Dr Russell Rosenberg, chief executive officer of the national sleep foundation, said making a bowl of whole wheat cereal with milk is a good way to improve sleep. Because oatmeal is a carbohydrate, it helps sleep, and the “powerful combination” with milk can achieve twice the result with half the effort.
Banana banana contains magnesium, magnesium is a muscle relaxant, it can also help sleep. Bananas are also rich in potassium, which can not only protect our cardiovascular system, but also help us maintain the health of our nervous system. Eating a banana before going to bed can help you sleep.
Kiwifruit Kiwifruit is also one of the best foods to eat before going to bed. Studies have found that eating 1-2 kiwifruits before going to bed can help people fall asleep faster and sleep longer.
Walnut research found that walnuts are rich in tryptophan, which is the source of sleep regulator melatonin. Eating walnuts can improve sleep quality.
Dark chocolate dark chocolate is rich in magnesium. Studies have found that people suffering from insomnia can sleep faster if they eat foods with high magnesium content. Magnesium can regulate circadian rhythm and improve sleep quality.