Human beings living in the global village, rich or poor, spend an average of one-third of their lives doing the same thing and sleeping. When everyone sleeps, the brain is not resting, but in the hormone secretion and waste cleaning, if you can't sleep, sleep enough, sleep badly, it is a sleep disorder, will bring damage to health. Many people have such an experience, sleeping soundly at night, but when they wake up on day 2, they feel so tired. Why? What are the health effects? Let's combine the latest scientific research results now to solve your doubts.
In order to help everyone get a good night's sleep, scholars at Northwestern University Sleep Medicine Center in the United States did a study and published a paper in the Journal of the National Academy of Sciences. The study, which involved 20 healthy adults, was between the ages of 18 and 40, and the usual sleep habit was to go to bed between 9 p.m. and 1 a.m., and the daily sleep time was 6.5 to 8.5 hours. The researchers divided the subjects into 2 groups, sleeping in normal indoor light and dim light conditions, and collecting relevant data.
The study found that subjects slept in a room with the lights on, it was difficult to enter the deep sleep period, the sleep continuity was poor, the performance of fragmentation was present, it was easy to wake up halfway, and insulin resistance appeared on day 2. Monitoring showed that sleeping under light conditions, the autonomic nervous system was activated, the body was on alert, cortisol levels were elevated, and the heart rate was accelerated. The researchers explain that the heart rate is usually low at night, but the brain can respond quickly to changes that it cannot perceive, adjust hormone secretion levels, and allow the body to function into a stress state. Although I slept enough and felt that I slept soundly, my body did not relax and rest. Therefore, when you wake up on day 2, you will feel very tired and feel that you have not slept enough and slept well.
A variety of factors lead to a decline in sleep quality, and the lack of necessary rest in the brain can seriously affect health. Because, the microglia in the brain have important immune functions. Such cells, after receiving inflammatory signals, change their form, engulf apoptotic cells and tissue debris, and help the brain clear metabolic waste. When a person is in deep sleep, norepinephrine levels in the brain are low. If there is insufficient sleep, or poor sleep quality, when the brain is in a state of alertness, norepinephrine secretion increases, which will awaken nerve cells, and microglia will enter a sleep-like state, unable to complete the repair of local damage. Brain waste is difficult to clean up in time, and the risk of neurodegenerative diseases increases as a result.
Sleep not enough, sleep badly, in essence, the normal sleep cycle is disturbed, deep sleep is insufficient, and the light sleep time is too long, the rhythm of the sleep cycle is disrupted. This state, in addition to being affected by light, is also related to psychological stress and bad living habits. Greater mental stress, constant tension, anxiety, and depression will make people more worried about sleep, more critical of the sleep environment, overly sensitive to environmental stimuli, and worse sleep quality. After waking up, I feel mentally and physically exhausted, and my mood will become worse. If this state persists, it will cause autonomic dysfunction, such as hyperhidrosis in the palms of the hands, palpitations, pharyngeal obstruction, shortness of breath, muscle tremors, chest compression, bloating, diarrhea, numbness in the limbs, and frequent urination.
The quality of sleep will also be affected by living habits. Smoking or drinking alcohol before going to bed will affect the normal sleep rhythm, will not aggravate the symptoms of sleep apnea, snoring like thunder, interfering with sleep and metabolic regulation. Excessive intake of coffee or strong tea can also affect the quality of sleep. Using electronic devices before bedtime and being mentally excited or nervous can also affect the quality of sleep. Late or excessive dinner time, or eating before bed, can also interfere with sleep. In addition, catching up on sleep during the day, or sleeping too long, can also interfere with normal sleep rhythms.
When the quality of sleep becomes poor, it is not advisable to blindly use drugs, and if you do not sleep well, you will take medicines, which may cause drug dependence. To improve the quality of sleep, you first need to be calm, carefully analyze the reasons that may affect the sleep rhythm, avoid being affected by related factors again, especially pay attention to the influence of light, do not turn on the light to sleep, and avoid turning on the TV into sleep. To improve the quality of sleep, the primary goal is to shorten the sleep latency, reduce the number of awakenings, increase the effective sleep time, and enter deep sleep, which is more important than simply increasing the sleep time.
Whoever loves, pass on health to whom.