After counting 1,000 sheep and not falling asleep, how can we get rid of the special "sleepy" life? "Post-90s" and "post-00s" also have insomnia? Pursue health care products, taboo sleeping pills? On the occasion of World Sleep Day on March 21, the reporter's investigation found that sleep problems have become a problem for many people. A number of interviewed experts pointed out that too many "sleep debts" are too harmful, farewell to the special "sleepy" students, we must treat the body and mind together, comprehensive conditioning.
The trend of special "sleepy" students becoming younger is obvious
According to the "2022 White Paper on Healthy Sleep of The Chinese People" released by the China Sleep Research Association and other institutions, 44% of young people aged 19 to 25 in the mainland stay up late to zero o'clock, and young adults aged 19 to 35 are the age group with high incidence of sleep problems. The trend of special "sleepy" students becoming younger is obvious.
Li Xiangjun, a senior high school student, suffered from sleep disorders, his body was very tired every day, but his brain was not sleepy, and he forced himself to count sheep with his eyes closed before going to bed, but the more he counted, the more mental he became, and he had to continue to study listlessly the next day. Recently, he went to Changsha Central Hospital and found himself suffering from chronic insomnia.
He Guohua, deputy director of the Department of Neurology of Changsha Central Hospital, told reporters that in recent years, most of the people suffering from sleep disorders admitted to the hospital are young people, of which the proportion of students is large, and many students are stressed and have long-term sleep deprivation.
Zhou Xuhui, director of the Department of Psychiatry of the Second People's Hospital of Hunan Province, said that during the new crown pneumonia epidemic, some teenagers took online classes at home, their work and rest time was irregular, and some students were also brushing their mobile phones to watch videos at night, and the quality of sleep was worrying.
Li Xuejun, a professor of neurosurgery at Xiangya Hospital of Central South University, analyzed that the excessive use of electronic devices exacerbated the occurrence of sleep disorders in adolescents, and exposure to low-intensity light emitted by mobile phones and tablets at night made melatonin synthesis decrease, circadian rhythm disorders, and sleep quality decrease.
"Insomnia is a symptom of abnormal sleep, which may be a signal of abnormalities in the body's physiological functions and biological rhythms. Insomnia is mainly caused by heart loss and distraction, and many people are 'heart disease' that causes insomnia. Ma Yongchun, director of the Department of Psychosomatics at Zhejiang Provincial Tongde Hospital, introduced.
At present, work pressure and learning pressure are important triggers for insomnia in adolescents, especially junior and senior high school students face entrance examinations, learning pressure, frequent lack of sleep, there are sleep disorders, these sleep problems make children have problems such as mental health, neurasthenia or depression, and even some children cannot go to school because of insomnia.
Pursue health care products and taboo sleeping pills
With the trend of rejuvenation of sleep disorders, the "post-90s" and "post-00s" have gradually paid attention to this problem and sought "self-redemption" through various ways, and melatonin, which has quietly become popular in the health care product market, has become their first choice.
Chen Tao, a programmer at an Internet company in Hangzhou, often stayed up late to work overtime until one or two o'clock in the night, "After the normal time to sleep, I went home and lay on the bed although I was very tired, but I couldn't sleep." Chen Tao was recommended by colleagues to buy a melatonin health product, ate for more than two months, "it seems that there is not much improvement, but there may be psychological hints, today I eat melatonin, should be able to fall asleep at night." Chen Tao said.
Chen Zhengxin, deputy director of the medical office of Zhejiang Mental Health Center, introduced that melatonin actually has dependence, and it is not recommended for long-term use, it will have a certain effect on the decreased secretion of melatonin in the elderly, and most adolescents do not have the problem of decreased secretion, so the effect is not too large.
"It is a common phenomenon to pursue health care products and melatonin, but it is a common phenomenon to avoid sleeping pills." Chen Zhengxin added that many people still have resistance to sleeping pills, feel that it has strong toxic side effects, strong dependence, and feel that taking sleeping pills does not want family and friends to know, there is a sense of shame.
"But in fact, this is a misunderstanding, sleeping pills are not terrible, it is the fastest and most effective way to solve the problem of insomnia, as long as you follow the doctor's instructions, you don't have to worry about dependence, but avoid ingesting alcohol during taking the drug, which may be life-threatening in severe cases." Chen Zhengxin said.
Say goodbye to the special "sleepy" student and get a good night's sleep
Zeng Xianxiang, director of the Department of Sleep Disorders and Neurology of the Second People's Hospital of Hunan Province, pointed out that occasional insomnia does not matter, most people will occur, the key is not to let occasional insomnia become chronic insomnia, insomnia for one consecutive week or insomnia more than three days a week in a month should be treated as soon as possible.
He Guohua suggested that teenagers should quit the habit of playing mobile phones before going to bed and participate in outdoor sports; sleep disorders should actively adjust the rules of work and rest, if severe insomnia does not improve in the short term, and affects work and life, you can take sleeping pills in moderation under the guidance of doctors to improve sleep.
"In addition to the environment, beds, etc. to be suitable for sleeping, to prevent anticipatory anxiety is also need to pay attention to." Ma Yongchun said that many patients will give themselves hints, such as falling asleep at 11 o'clock tonight, and always look at the time when they can't sleep, which increases the pressure on falling asleep.
For people with sleep disorders, Zeng Xianxiang reminded that reasonable arrangements for working hours and workloads can improve work efficiency, ease family relations, parent-child relationships, and alleviate anxiety before going to bed. The core is to sleep regularly, get up regularly, and don't do anything in bed that is not related to sleep. You can try relaxation therapy, and after going to bed at night, you can slow down and deepen your breathing, so that the muscles of the whole body can relax and enter a state of physical and mental relaxation.
In addition, experts said that sleeping well, sleeping badly, sleeping more, sleeping less is the subjective feeling of people, such as some people "sleep in seconds" and "fall asleep quickly" is actually a sign of the disease. Zhou Dinggang, deputy chief physician of the Department of Otorhinolaryngology, Head and Neck Surgery of Changsha Central Hospital, introduced that there are many people suffering from sleep apnea syndrome, who seem to sleep well, lie in bed on "sleep for seconds", and snore when sleeping, many people think that this is "sleeping soundly", in fact, it is the opposite.
Zhou Dinggang said that repeated suspension of breathing during sleep, over the years, ischemia and hypoxia in important parts of the body, which is easy to induce cerebrovascular disease, myocardial infarction, respiratory diseases, etc. "Snoring is like a 'silent killer' in sleep, long-term drowsiness or obesity with frequent snoring should seek medical treatment in time to exclude sleep apnea syndrome." ”
Ma Yongchun said that sleep mode and time need to be adjusted according to personalized lifestyles and habits, and can be preliminarily judged by whether people are comfortable in the morning and how their mental state is. (Reporters Shuai Cai and Huang Xiao)