Not being able to sleep is the biggest pain, and snoring while sleeping is the biggest pain for others!
Can't sleep, simply put, insomnia; severe sleep snoring, which can simply be understood as obstructive sleep apnea syndrome.
Insomnia and obstructive sleep apnea should be the two most serious problems that plague modern people; these two sleep problems are not just what we see: insomniacs themselves suffer, and snoring causes others to sleep.
Insomnia or obstructive sleep apnea can lead to the occurrence of some chronic diseases, if a person has insomnia and obstructive sleep apnea, then the risk of developing diseases will be greatly increased, and even increase the risk of cardiovascular disease.
First, the latest research: insomnia + obstructive sleep apnea is more harmful
A total of 5236 adults participated in the study, of which 42% had sleep apnea, 3% had insomnia alone, 52% had no sleep apnea and insomnia, and the remaining 3% had both sleep apnea and insomnia.
After 15 years of follow-up, it was found that compared with those without insomnia and obstructive sleep apnea, there was a 100% increase in the risk of hypertension, a 70% increase in the risk of cardiovascular disease, and a 47% increase in the risk of death compared with those who did not have insomnia and obstructive sleep apnea.
Second, the definition of insomnia
The "Guidelines for the Diagnosis and Treatment of Insomnia in Adults in China" have difficulty falling asleep, falling asleep for more than 30 minutes; the number of awakenings throughout the night ≥ twice, waking up early, and the quality of sleep has decreased; and the total sleep time is reduced, usually less than 6 hours. Meeting the above 3 points can basically be initially considered insomnia.
Insomnia is divided into less than 1 month of acute, less than 6 months of called subacute, if insomnia has exceeded half a year, called chronic insomnia.
In addition to not being able to sleep, the next day's possible manifestations:
The immediate result of insomnia is that the mood is bad, painful and uncomfortable. Tired the next day, decreased concentration, study, inattentiveness at work, mood swings, dozing off during the day, no interest in things and people around you, mistakes at work, headaches, dizziness, and so on.
Third, the definition of obstructive sleep apnea
Obstructive sleep apnea hypopnea syndrome is characterized by sleep snoring, apnea, and daytime sleepiness.
Of course, not all snoring is obstructive sleep apnea, such as when snoring, the air flow is interrupted for 20-30 seconds, and some are as long as 2 minutes. That is to say, if there is no breathing for tens of seconds or even minutes in sleep, then it should be obstructive sleep apnea.
Or suddenly wake up after apnea, often accompanied by turning over, involuntary movement of limbs or even convulsions, or suddenly do, feel panic, chest tightness and discomfort. Or apnea often terminates with panting, waking up, or loud snoring.
Snoring people generally don't know it themselves, either others tell him, or they can make preliminary judgments based on their symptoms the next day: no energy during the day, fatigue, morning headaches, unresponsiveness; decreased memory, attention, judgment and alertness; depression, anxiety, irritability, dry mouth and other symptoms.
Fourth, who is prone to insomnia or obstructive sleep apnea
1. Insomnia
With the acceleration of the pace of life, the pressure of life becomes greater, the living environment changes, and the problem of insomnia rises day by day, according to statistics, about 45.4% of the respondents in China have experienced different degrees of insomnia in the past 1 month.
People with high life pressure, anxiety, sensitivity, depression and other people are prone to insomnia; the proportion of chronic insomnia in the elderly is 38.2%; women suffer from insomnia is 1.4 times that of men; people who have experienced insomnia have a risk of insomnia again is 5.4 times that of people without insomnia.
2. Obstructive sleep apnea
According to the latest research, nearly 1 billion people worldwide suffer from obstructive sleep apnea, the incidence of obstructive sleep apnea in adults aged 30 to 69 in China is 23.6%, and the incidence of obstructive sleep apnea in children is 2% to 8%.
Obesity is the most important cause of obstructive sleep apnea, especially the large belly is more likely to snore; with age, the incidence of obstructive sleep apnea also increases; the ratio of men to women is about 2:1, the incidence of postmenopausal disease will increase; people with family history have a 2-4 times higher risk of obstructive sleep apnea; smoking, alcohol consumption, and some drugs can also cause an increased risk of obstructive sleep apnea.
V. Insomnia or obstructive apnea, how to regulate
People with insomnia:
Some insomnia is actually a psychological problem, which requires psychotherapy intervention, and the more you can't sleep, the more you can't sleep. Adjust your sleep attitude, don't pay too much attention to insomnia, and don't force yourself to fall asleep.
Some details can also help improve insomnia: when you are not drowsy, don't lie down; don't play with your phone and watch TV in bed; don't sleep too much during the day; work and rest regularly, sleep on time; don't eat too much at night; avoid smoking, drinking, drinking tea, and drinking coffee before going to bed; avoid strenuous exercise during sleep; the bedroom environment is quiet and the air is fresh.
People with obstructive sleep apnea:
Weight control, weight loss exercise; quit smoking and alcohol, use sedative drugs with caution; avoid daytime overwork.
If through self-adjustment, can not improve, then it is necessary to see a doctor, insomnia can be under the guidance of neurologists, the use of sleeping pills, or under the conditioning of Chinese medicine doctors to improve insomnia.
Obstructive sleep apnea can be treated with oxygen therapy, surgery, adding a ventilator, oral appliances, etc.!
In short, the problem of sleeping is one of the biggest problems in life, we must pay attention to it, we must sleep well!