"What in the world is the least expensive and especially worth enjoying?" Shakespeare's answer is sleep.
Surveys show that more than 300 million people in China currently have sleep disorders, of which nearly 1/3 of them have to stay up until after 1 a.m. to fall asleep. Busy studying, busy working, busy family, busy socializing, busy overtime... During the day, the high-speed pace of life brings all kinds of pressures, at night, with their own disposable time, and reluctant to go to bed early... Late sleep and insomnia have become the norm for many people, and falling asleep with peace of mind has become a "rare resource".
March 21 is World Sleep Day, but how many people stay up late to celebrate the day as usual? Have you ever really cared about your sleep?
More than 300 million people have sleep disorders
Why don't you sleep well?
Sleep is a brain self-sorting and resting, the lymphoid system of the brain, during sleep, the use of cerebrospinal fluid, cleaning the accumulated toxins in the brain, so the next day, we will be full of vitality.
On March 18, 2021, the 2021 "3.21 World Sleep Day China Theme Conference and Launching Ceremony of Large-scale Science Popularization Activities" was held in Beijing. At the meeting, the Chinese Sleep Research Association released the "2021 White Paper on Exercise and Sleep", which showed that more than 300 million people in China currently have sleep disorders. According to the "China Sleep Index Report" released by the Chinese Sleep Research Association, the above people have insomnia and late sleep, insufficient sleep time, and low sleep quality.
Can't sleep, sleep shallow, wake up early... The incidence of insomnia in Chinese adults is as high as 38.2%. Getting a good night's sleep has become a dream goal for insomniacs.
Good end, why do people have insomnia? In fact, you don't know that many situations may lead to your poor sleep. For example: changes in the sleep environment, psychological factors such as nervousness and anxiety, mental illness, physical diseases such as heart and lungs, and biological clock disorders. It is also possible... There is no reason.
Long-term lack of sleep will affect the human endocrine and many biological metabolic processes, which can easily cause diabetes, hypertension, obesity and so on. Difficulty concentrating, emotional instability, memory loss. Severe cases can lead to mental disorders, and the number of people with insomnia suffers from depression is three times that of normal people. Therefore, when insomnia symptoms occur, it is necessary to adjust living habits in time, and if necessary, you should also go to the hospital for scientific treatment.
The knowledge of sleeping
Insomnia is just can't sleep?
In fact, everyone will more or less have tossing and turning and difficult to sleep nights due to unsatisfactory life, but in fact, this is not really "insomnia". Insomnia is judged by World Health Organization standards when one or more of the following symptoms occur:
1． In the past month, at least 3 days a week, the phenomenon of not being able to fall asleep after 30 minutes of bed;
2． Sleep less than 6.5 hours a day;
3． Wake up more than 3 times during nighttime sleep, and it is difficult to fall asleep after waking up;
4． Many dreams, nightmare plots, just like the plot of TV series;
5． Waking up the next day is accompanied by symptoms such as drowsiness, fatigue, poor mental state, and cognitive decline.
So, what kind of sleep is good sleep? Healthy sleep has the following characteristics: falling asleep faster, generally no more than 30 minutes; sufficient time, the average daily sleep time, children are 10 to 12 hours, adolescents are 9 to 10 hours, adults are 7 to 8 hours, and the elderly are 5 to 6 hours; excellent quality, will not wake up frequently during sleep, nor will they be troubled by dreams.
In addition, there is a sleep aid misunderstanding to be vigilant: the more sleep, the healthier? wrong! Excessive sleep is not a good thing, to know that the quality of sleep is more important than time, adults can maintain 7-8 hours of sleep a day, regular life is more beneficial to the body.
Sleep Wars
Put away this ultra-practical "Sleep Guide"
If you don't have to stay up late, please be sure to break away from the "late night family" team. Forcing yourself to turn off electronic devices such as mobile phones and computers before going to bed, you can also choose specific behaviors to replace compulsive late sleep behaviors, such as: washing, applying masks, soaking feet, taking a hot bath before going to bed, listening to soft music, etc.
What other ways can I help improve my sleep?
The first is to go to bed early and get up early, and develop regular work and rest habits. There should be relatively fixed sleep and wake-up times. The best time to sleep is from 10 p.m. to 6 a.m. Don't stay up late if you don't have to.
The second is to insist on exercise and improve sleep. Moderate exercise during the day is a major motivator for improving nighttime sleep. The way of exercise can be determined according to personal ability and preference, such as walking, boxing, doing exercises, jogging and other aerobic exercises, with limb stretching and strength exercises. However, it should be noted that the exercise time is best selected during the day, and excessive exercise should be avoided after 8 pm, so as not to be too excited for the brain to fall asleep.
The third is three meals regularly, and if it is too late, don't eat again. Do not overeat before going to bed, because a large amount of food is digested in the stomach, constantly stimulating the brain, and you cannot sleep peacefully. Dinner should be at least 3 hours apart from sleep. Do not drink tea, wine and coffee before going to bed.
The fourth is to improve the environment and create an atmosphere suitable for sleeping. Maintain the ideal temperature, sound and light for your bedroom. The temperature should be 20 ~ 23 ° C, turn off the headlights before going to bed, to minimize the impact of light and noise.
Fifth, relieve stress and relax your mood. You should try to keep your body and mood calm before going to bed, you can choose to read a book, listen to soothing music, and you should stop thinking about work or using electronic products for an hour before going to bed.
Sleep well and start tonight!
Cover News Editor Guo Xinju Comprehensive Source: XinhuaNet Beijing Daily Yinchuan Published The Paper
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