Circle friends sent for help
Some time ago, I always felt that I couldn't sleep enough
Obviously slept for a long time
But I always feel that I can't wake up and have no energy......
A blood test reveals a vitamin D deficiency
And the reason why I didn't get enough sleep turned out to be because of it
What does vitamin D have to do with not getting enough sleep?
How can we sleep well?
Guo Xiheng
Beijing Chaoyang Hospital Affiliated to Capital Medical University
Chief Physician of Respiratory Sleep Center
Highlight the point
"Can't get enough sleep"
It may be due to vitamin D deficiency
Studies have reported that vitamin D is associated with decreased sleep quality and poor sleep.
Some large-scale clinical studies have told us that people with long-term chronic insomnia have a decrease in serum vitamin D compared to other people who do not have insomnia problems.
Vitamin D is a global problem, mainly due to good sun protection or too little outdoor exercise, and the number of people who are vitamin D deficient in the world has reached about 1 billion.
Current research suggests that vitamin D has receptors on every cell in our brain, and vitamin D deficiency has a certain effect on the entire nervous system, including sleep, mood, and even memory.
Do two things every day to maintain normal levels of vitamin D in your body.
▶ Spend more time in the sun: Avoid strong sunlight and bask for 10~20 minutes a day.
▶ Dietary supplementation: Vitamin D is found in natural foods rich in oily fish, especially salmon, sardines, tuna, dried mushrooms, egg yolks and milk, yogurt, orange juice, soy products, etc.
Highlight the point
Sleep long ≠ sleep well
1. Wake up and feel
The simplest and most intuitive test of quality sleep is the state of your wake up. If you wake up feeling energetic, it means that you have a good quality of sleep; If you are listless, it may be because you have more frequent nighttime awakenings and less deep sleep.
2. Sleep duration
Sleep is not always better.
Problems with sleep duration also include short sleep duration, difficulty falling asleep, early awakening, and light sleep and easy awakening.
If you want to have a "good night's sleep", you can cultivate a sleep rhythm and stick to the same bedtime every day, and over time, it is easy to form your own biological clock.
Don't do anything unrelated to sleep before going to bed, such as scrolling through your phone or watching TV.
Maintaining a moderate amount of exercise during the day can also increase sleep motivation, preferably aerobic exercise, such as brisk walking and jogging.
Do not take a nap for more than 30 minutes.
Highlight the point
Teach you to improve 4 kinds of "bad sleep"
Difficulty falling asleep, waking up early, waking up easily, ...... symptoms of "not sleeping well" are different, and the corresponding solutions are also different. In general, you can try the following methods to improve.
1. Difficulty falling asleep
It is difficult to fall asleep and remain awake after lying down for half an hour.
Suggestion:
● Arrange dinner time at 18:00~19:00, don't overeat, so that the stomach can complete the digestion task as soon as possible and let the sympathetic nervous system relax.
● Do not play with computers and mobile phones 1 hour before going to bed, and do not bring mobile phones to bed, so as not to affect the secretion of melatonin.
● Sleep regularity and cultivate a good sleep rhythm.
If none of the above works, you can postpone your sleep a little and go to bed when you feel really sleepy, but no more than 23:00.
2. Wake up easily in the middle of the night
Falling asleep, but having difficulty maintaining sleep, and waking up more than 5 minutes more than 2 times.
Suggestion:
● Don't drink too much water before going to bed to reduce waking up at night.
● Avoid consuming substances that affect sleep, such as alcohol, caffeine, and tobacco.
● If you only have the occasional problem waking up in the middle of the night, you may want to get out of bed and do some relaxation activities, such as reading a book and meditating, but do not play on the computer.
3. Wake up early in the morning
It is normal to fall asleep at night, but it will wake up at 3:00~4:00, and the sleep time is less than 6 hours.
Suggestion:
● Develop good work and rest habits, it is best not to think about things before going to bed, and do not put too fragrant flowers and plants in the bedroom.
● Close doors and windows, close curtains, and create a quiet, dark sleeping environment.
● The height of the pillow is appropriate, the softness and hardness are appropriate, and the thickness of the quilt is appropriate.
● Spending more time in the sun can help stimulate the secretion of melatonin and improve the quality of sleep at night.
4. Poor sleep quality
Sleep is relatively light and always groggy during the day, which affects daytime behavior or work.
Suggestion:
Control the room temperature at a slightly lower level, such as 16°C~24°C.
Note:
If none of the above methods have been tried, you should see a psychosomatic medicine department, sleep center, or neurology department in time.
Health Tips:
1. "Not getting enough sleep" may be due to vitamin D deficiency.
2. Sleep long ≠ sleep well.
3. If you want to have a "good sleep", you can cultivate a sleep rhythm, stick to the same time when you get up and down every day, don't do anything unrelated to sleep before going to bed, maintain a moderate amount of exercise during the day, and don't take a nap for more than 30 minutes.