Before the beginning of today's article, Xiao Ai first asked a soul: How long have you not slept until dawn?
Didn't you suddenly feel the critical hit! Many people not only have difficulty falling asleep, even if they fall asleep, but always wake up at three or four o'clock in the middle of the night, and then turn over and never sleep again. Why? I'm going to talk to you about it today.
One or five reasons, or a "booster" for waking up early
1. "Stomach disharmony"
In the Chinese medicine classic "Yellow Emperor's Inner Classic", it is recorded that "if the stomach is not harmonious, it is restless", which means that when the spleen and stomach are dysfunctional, it will affect the night rest, cause insomnia, and wake up early. Among them, stomach discord and generally refer to dietary irregularities, such as eating too late, too much, too oily dinner, increasing the burden on the gastrointestinal tract, making it "overtime" operation, violating its normal work and rest rules, and ultimately affecting sleep.
2. Menopause
When women enter menopause, the level of hormone secretion in the body will decrease significantly, and the increase in gonadotropin secretion will cause neuroendocrine disorders, prone to irritability, memory loss, lack of concentration and other phenomena, psychological anxiety, natural difficulty to sleep. Even if you fall asleep, you are prone to wake up early due to palpitations, anxiety and other reasons, which seriously affects the quality of sleep.
3. Depression
Guo Xiheng, chief physician of Beijing Chaoyang Hospital affiliated to Capital Medical University, reminds that if you always wake up early, be careful about depression, about more than half of depressed patients have insomnia at the first time, and early awakening is a typical manifestation of insomnia.
Therefore, if you always wake up earlier than usual, such as waking up at three or four o'clock in the morning, you can no longer sleep after waking up, the mood is still very depressed, anxious, when this situation lasts for more than 2 weeks, then you have to be careful, it is recommended to seek medical treatment in time to check depression.
4. Insufficient qi and blood
Chinese medicine has the saying of "twelve hours of health", three or four o'clock in the morning, belongs to yin time, the lungs are ordered, at this time is the process of the human body's qi and blood from static rotation, and it is necessary to have a deep sleep. If the qi and blood are insufficient, affecting the normal blood circulation, the blood cannot nourish the heart, and the mind is lost, it is easy to affect sleep, resulting in many dreams and easy to wake up.
5. Liver disease
When liver lesions occur, it can cause problems such as liver fire, poor liver qi and meridian blockage, which in turn leads to irritability, irritability, shallow sleep and even insomnia.
Therefore, if you always wake up at 2 or 3 a.m. without external causes, or at 4 or 5 o'clock in the morning, and you can't continue to fall asleep normally after waking up, it is recommended to go to the hospital to check it, check the cause of the disease, and deal with it in time so as not to endanger your health.
Second, sleep is not good, 6 problems or uninvited
According to the "2021 White Paper on Exercise and Sleep" released by the Chinese Sleep Research Association, more than 300 million people in China currently have sleep disorders, unable to sleep, sleeping badly, not waking up, not wanting to sleep... Getting a good night's sleep seems to be getting harder and harder. If you sleep well for a long time, it will cause a variety of health problems, which makes people very helpless.
1. Hair loss
Long-term late-night insomnia, the human body releases a large number of stress hormones, such as cortisol, when the value is too high, it will promote the release of inflammatory factors, promote the immune response of hair follicles, accelerate the speed of premature hair into the recession period, so that hair follicles shrink faster, and eventually make hair fall out.
2, the brain becomes stupid
Boston University scientists have released an image of the brain after falling asleep "self-brainwashing", which intuitively shows us that only when people are asleep, the brain will open the "brainwashing" mode, clear the β amyloid (which can induce Alzheimer's disease) and other toxins, and if you stay up late, all functions are still active, the brain can not carry out "brainwashing", the brain garbage is easy to pile up more and more, long-term can cause the human mind to react, learning and cognitive ability are reduced, that is, we often say "stupid".
3. Cardiovascular disease
A study involving 424811 volunteers aged 43-69 years old published in the authoritative American magazine JAHA showed that long-term insomnia can increase the risk of 9 cardiovascular diseases such as ischemic stroke, coronary heart disease, atrial fibrillation, heart failure, hypertension, and so on. It is considered that insomnia can increase the activity of the hypothalamic-pituitary-adrenal axis, increase sympathetic nervous system activity, and increase systemic inflammation.
4. Liver lesions
Chinese medicine believes that "the liver main blood", "liver main drainage", when sleeping at night, the blood should return to the liver, rest and reserve, so that the liver can play a normal function; and staying up late can lead to the blood can not return to the liver, the liver can not normally play the function of drainage, detoxification, long-term so, it may damage the liver, resulting in its lesions.
5. Immune dysfunction
This is also a more common consequence caused by staying up late, staying up late can suppress the immune system, reduce immunity, put the human body in a serious sub-health state, and then be more susceptible to respiratory tract, digestive tract and other diseases.
6. Cancer
Lu Yunhui, director of the Sleep Medicine Center of the First People's Hospital of Yunnan Province, said: If the long-term work and rest are irregular, do not sleep at the point, it can affect the secretion of melatonin, once insufficient, it will lead to insufficient suppression of estrogen, increase estrogen secretion, and increase the risk of breast cancer and ovarian cancer.
In addition, melatonin also has a certain antioxidant effect, such as nitrite and other carcinogenic factors are caused by causing oxidative stress in the body to promote the occurrence of cancer cells, and melatonin secretion is insufficient, it can not help inhibit this oxidation reaction, increase the risk of cancer.
How to have a good night's sleep? 4 tips for you
Not everyone takes the initiative to stay up late, in addition to the cause of sleep disorders, for friends who want to sleep and can't sleep, you can try to master some small skills to help fall asleep.
1. Eat early for dinner
Dinner as early as possible to eat, it is best to eat at least 3 hours before going to bed, give food enough digestion time, otherwise eat too late, too much, food is too late to digest, the stomach is in a full state, it is easy to affect sleep.
2. Soak your feet with hot water and take a deep breath before going to bed
Before going to bed, you can soak your feet in hot water for 5-10 minutes to help promote blood circulation and relax the nerves of the brain. When the body is in a relaxed and comfortable state, it is easier to enter the sleep state. In addition, deep breathing exercises before going to bed can also help relax and help to fall asleep.
3. Do not bring electronic products to bed
Want to sleep well, it is best not to bring electronic products to bed, especially mobile phones, the content inside is colorful, playing you may be attracted, unconsciously on three or four o'clock, this is a common thing, so it is recommended that you still develop a good sleep habit, avoid the temptation of external factors, and be "robbed" of sleep time.
4. Create a good sleeping environment
The bedroom environment should be kept dark and quiet as much as possible to avoid excessive lighting interference and light interference outside the window; in addition, choosing the right bed, pillow, etc., these sleeping conditions are very important for improving the quality of sleep.
Summary: Sleep well, many times directly related to your health problems, if there is a long time sleep disorders, such as often always wake up in the middle of the night, insomnia, it is recommended that you still go to the hospital as soon as possible to check the cause of the disease, so as not to find a variety of health problems to find the door.
Resources:
[1] "Staying up all night for a week, the woman's eyes are almost blind!" People who often stay up late pay attention! 》. Public Health and Preventive Medicine.2020-12-21
[2] Is it true that insomnia can get cancer? Sleep Experts in the First Provincial Hospital: Uncovering the Secrets of Sleep and Cancer" The First People's Hospital of Yunnan Province.2020-05-11
[3] "Stomach Discord is Restlessness". People's Political Consultative Conference Daily.2021-01-11
[4] "400,000 people found that insomnia was associated with an increased risk of nine cardiovascular diseases". ePharmaceuticals Global.2021-08-10
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