Why does Gu Ailing attach so much importance to her sleep? Experts teach you how to get a good night's sleep in early spring!

China's Gu Ailing won the championship with his outstanding performance in the final of the freestyle ski jump at the Winter Olympics, winning the third gold medal for the Chinese delegation at the Winter Olympics! How does "open and hanging life" do it? Gu Ailing once shared his secret: "Sleep is my 'secret weapon', I slept 10 hours a night since I was a child, and now I am." ”

Source People's Daily official microblog

Young people have more and more insomnia, and spring insomnia may be because the liver is "on fire"

"Good immunity comes from quality sleep", which is the Theme of World Sleep Day on March 21, 2021. The Insomnia Clinic of the Department of Integrative Traditional Chinese and Western Medicine of Nanjing Integrative Traditional chinese and Western Medicine counted the big data of 2,000 insomnia patients, and the analysis found that there were more and more insomnias in young people.

"Among the patients who come to the hospital for treatment, more than 40% of the sleep disorders over the age of 60 are over the age of 60, and about 2/3 of the women are insomnia. They generally go to bed earlier, lie in bed and watch mobile phones and TV, and their sleep hygiene habits are not good, which affects sleep. Yang Xiaohui, director of the department, introduced that about 1/3 of men are sleep apnea syndrome, of which 40-60 years old sleep disorder patients account for about 30%, female patients account for the majority, menopausal women more.

According to Yang Xiaohui, about 30% of the insomnia patients treated by the department are young people under the age of 30, of which 4/5 of the patients are distributed among college students aged 20-30, and the majority of the examination and research population is. This part of the population has greater learning pressure and shows an upward trend year by year. "The main reason is that sleep is irregular, sleep habits are not good, and the proportion of men and women is not obvious, but boys are more anxious, and worrying about the future is the cause of general anxiety among boys, and it is also the root cause of insomnia." Yang Xiaohui pointed out that about 1/5 of the insomniac people are middle and high school graduates, and a small number of children will have sleep apnea syndrome due to adenoid hypertrophy.

Long-term sleep of less than 6 hours a day increases the risk of disease

Poor sleep can cause a variety of immune-related problems. It is reported that people who sleep less than 6 hours a day for a long time have a greatly improved chance of suffering from high blood pressure, diabetes, abnormal heart rate, and memory decline, and will also affect immunity, so pay special attention to sleep quality.

A study by Neurological Weekly found that people who had difficulty falling asleep or not falling asleep, waking up too early, or having trouble concentrating during the day due to lack of sleep, all three insomnia symptoms, had a 18 percent higher risk of stroke or heart disease than those without insomnia symptoms. People who have difficulty falling asleep or can't sleep increase their risk of developing the disease by 9 percent, those who wake up too early have a 7 percent increased risk of developing the disease, and those who have difficulty concentrating during the day due to fatigue increase their risk of developing disease by 13 percent.

Image source Visual China

Spring is more likely to insomnia, may be the liver "on fire"

"Sleepy in spring, lacking in summer, napping in summer, not waking up in winter and March." In the spring, many people will have "spring sleepiness", but there are also many people who are more prone to insomnia in the spring, what is going on?

"Spring insomnia patients are more commonly based on 'liver fire', and most of them are women." Yang Xiaohui explained that Chinese medicine believes that the five elements of the liver belong to the wood corresponding to spring, and because of the main drainage of the liver, hair growth is its significant feature. "Spring yang qi rises, liver wood is easy to make fire, if the liver qi depression, liver disorders, qi depression fire, it will disturb the mind and induce insomnia." Symptoms such as dizziness, redness, insomnia, mouth and tongue sores, facial acne, etc. ”

Yang Xiaohui pointed out that the mild ones are difficult to fall asleep, easy to wake up from sleep, and difficult to fall asleep again after waking up, for more than 3 consecutive weeks. In severe cases, it is difficult to sleep all night, plain irritability and irritability, insomnia symptoms worsen after emotional fluctuations such as anger, and are often accompanied by headaches and dizziness, red eyes and tinnitus, dry mouth, loss of appetite, restlessness, dreams, constipation, etc. Yang Xiaohui suggested that such patients can try the conditioning of the combination of internal and external treatment of traditional Chinese medicine, and insomnia patients who like music can try traditional Chinese medicine music therapy, and choose music that helps sleep according to the specific type.

"Beauty sleep" really exists, and the higher the quality of sleep, the better it looks

Many people have heard of beauty sleep, so how do you sleep with this sleep? Research published in the Journal of Clinical Sleep Medicine revealed that the higher the quality of your sleep, the better you look. The study also found that a few months of good sleep can change a person's appearance.

Yang Xiaohui told reporters that from the perspective of Traditional Chinese medicine, insomnia is not conducive to the balance of yin and yang in the body, and the disruption of this balance will affect the operation of qi and blood of the entire body, and the reaction to the skin is often manifested as pale and not rosy. From the perspective of Western medicine, insomnia can lead to dull skin, dark circles, and wrinkles. "Because when you are sleep deprived, the body will release a lot of stress hormone cortisol, once this cortisol secreted too much, it will consume collagen in the skin, so that the skin loses elasticity, so that people will be prone to aging." 」

Correspondent Yang Pu

Yangzi Evening News/Purple Cow News trainee reporter Lu Yanlin

Proofread sheng yuanyuan

Editor : Pan Zheng