More than 300 million people in Chinese have sleep disorders.
This is derived from the data in the latest "2021 Exercise and Sleep White Paper" released by the Chinese Sleep Research Association and other institutions, and the current insomnia problems of mainland adults account for about 83%.
The "2020 China Sleep Index Report" shows that the incidence of insomnia in mainland adults is as high as 38.2%, but the medical treatment rate is only about 13%, and 80%-90% of patients with anxiety and depression have insomnia problems.
What kind of damage will long-term insomnia bring to the body?
First, the brain ages too fast
When insomnia occurs, various hormones in the human body are secreted in large quantities. These hormones will cause abnormal spasm of blood vessels, resulting in poor blood flow, and the blood flow to the brain will be greatly reduced, and it is easy to have insufficient blood supply to the brain.
Once the brain blood supply is insufficient, it will cause brain hypoxia, the normal metabolism of brain cells will be affected, resulting in brain cell aging or a large number of deaths, resulting in excessive aging of the brain, it is easy to have a series of problems such as memory decline and decreased thinking function.
In the process of insomnia, the brain nerves will always be in a state of excitement, which can easily lead to neurological dysfunction.
For the middle-aged and elderly population, the probability of developing Alzheimer's disease will be relatively increased.
Second, the overall immunity is reduced
Staying up late for a long time, the body's biological clock will be disordered, resulting in a rapid decline in the function of various organs, which will affect the overall immune function.
In the process of long-term insomnia, the level of various hormones in the body will be abnormal, which will affect the overall endocrine, the internal environment of the body will change, and it will also affect the immune system, resulting in a rapid decline in resistance, and the probability of infection with various bacteria and viruses will be particularly high.
Due to long-term lack of sleep, the function of various organs in the body decreases. Some bacteria, viruses and cancer cells that invade the body cannot be quickly removed, and the probability of a series of lesions and even cancerous changes will be relatively increased.
Third, become ugly
You know, the skin will "self-repair" during sleep, and the skin cell renewal rate can reach 3 times the usual speed.
Specifically, the body produces melatonin during sleep, and the antioxidant effects of melatonin can help repair UV damage to the skin during the day, while helping to prevent skin cancer.
In addition, the length of sleep will also accelerate the secretion of growth hormone, which can effectively rebuild skin tissue and is extremely important for scar repair.
How to get better sleep?
1. Adjust the time taken by the work
Working overtime for a long time or at night will put the nervous system in a state of tension, making it difficult to fall asleep.
So try to improve productivity or adjust the content of your work to change this norm and find a new sense of balance.
2. Exercise in moderation
If you want to improve the quality of sleep, you can exercise moderately in moderate intensity before going to bed. In addition to exercising the body's physical functions, exercise can also stimulate the human brain to produce relaxed and pleasant neurotransmitters.
For better sleep quality, consider doing aerobic exercise for at least half an hour or more a day to keep your heart rate above 120.
3. Develop good eating habits
Try not to eat enough for dinner, and reduce caffeine and other drinks, such as tea, coffee, etc., so as not to cause you to fall asleep at night. At the same time, the diet is biased towards lightness, and less spicy and stimulating foods are eaten.
Sleep quality and the rhythm of the physiological clock are closely related, and people's sleep quality and the arrangement of daily living activities will be inextricably linked.
In order to ensure good sleep quality, it is necessary to eat and rest on time as much as possible, which is very helpful for improving sleep quality.
4, nap do not sleep too long
Appropriate lunch break at noon, such as 10-20 minutes can effectively restore energy, if you sleep too long, it will disturb people's sleep rhythm, wake up will be groggy, affect the mental state, but also affect the night sleep time.
If long-term insomnia has lasted for at least two weeks, and has seriously affected people's mental state and work and learning efficiency, then it is necessary to seek help from doctors in time to find specialized treatment.
Don't stand up alone, talk to a doctor, maybe it will help you get a good night's sleep.