Sleep is a human instinct, but I don't know when this instinct is getting older and more people can't control it.
Human beings who have survived urban life, after being washed in the workplace, dragged a tired body to lie in the bed of China, but suddenly became so awake again.
According to the latest "2021 Exercise and Sleep White Paper" released by the Chinese Sleep Research Association and other institutions, more than 300 million people in the mainland currently have sleep disorders, of which the proportion of insomnia in adults has reached 38%.
The global insomnia distress data earlier surveyed by WHO reached 27%, lower than the mainland average.
It's important not to sleep 8 hours, but to get enough sleep for the entire sleep cycle
Especially in the past two years, under the shroud of the epidemic, the entire economic market has been fluctuated, people's overall sleep time has been delayed by 2-3 hours, and the various doubts caused by insomnia have also been hidden on major search platforms.
In order to get a good night's sleep, countless people tirelessly look for various ways, what melatonin, sleep spray, sleep lighting apparatus.......
Some friends with poor sleep quality will choose to drink some wine before going to bed, because many people think that drinking alcohol before going to bed can make alcohol play a calming role.
Can drinking alcohol before bed really help you sleep?
Unfortunately, no.
Many people will think that drinking alcohol before bed can help you fall asleep quickly, but the truth is just the opposite.
Sleep regularly affected by bedtime drinking, especially long-term maintenance of such habits, the neurocognitive function of the human brain will be seriously damaged or affected.
According to professional research, drinking alcohol before bedtime may not only increase the intensity of sleep-related δ waves in the early stage of sleep, but also increase the intensity of forehead α waves, which will cause sleep quality disorders.
What are the dangers of drinking alcohol before bedtime?
Drinking alcohol before bedtime may temporarily inhibit the activity of the nerve centers of the brain, which will speed people into a state of sleep.
But drinking alcohol puts people into a state of sleep that is completely different from the normal state of sleep. Falling asleep after drinking alcohol is not really resting in the brain nervous system, and may even be more active than when you are not sleeping.
This explains why people wake up after drinking with dizziness, bloating, headaches and other uncomfortable symptoms. In addition to the head discomfort that may occur when sleeping after drinking alcohol, drinking alcohol before bedtime may also affect the digestive function of the stomach and intestines.
People who regularly drink alcohol before going to bed may also experience alcoholism, neuritis, and various liver diseases.
In addition, women should not consume a lot of alcohol before going to bed.
Since women are able to secrete much less alcohol-breaking enzymes, when consuming the same amount of alcohol, women's alcohol levels are significantly higher than men's, and sleep quality is greatly affected.
Therefore, the "Guidelines for the Diagnosis and Treatment of Insomnia in Adults in China (2017 Edition)" issued by the Neurology Branch of the Chinese Medical Association and the "2017 ESRS European Guidelines: Diagnosis and Treatment of Insomnia" issued by the European Society for Sleep Research also clearly stipulate that ----
It is best not to drink alcohol before going to bed.
(2017 ESRS European Guide: Diagnosis and Treatment of Insomnia)
Occasionally, I didn't sleep well, but it wasn't insomnia
If insomnia is not long-term, but accidental, there may be many reasons:
For example, the environment (noise, too strong light, mattress pillow is not suitable, etc.), behavior (playing with the mobile phone for too long before going to bed, napping too long during the day, etc.), eating (drinking tea before bed, drinking coffee, etc.), and stress (such as short-term events such as exams immediately, missing contact, etc.) .........
If these factors are excluded, you can't sleep well for 3 consecutive months, and it seriously affects your daily normal work, you must quickly go to a regular hospital for treatment, and take corresponding methods for treatment under the guidance and advice of doctors.
At the same time, pay attention to the adjustment of living habits, diet, exercise and other aspects, and do not have negative emotions such as long-term depression.
If you suffer from some chronic diseases, you should be treated quickly to alleviate insomnia and protect your health.
Of course, for many young people, an important reason for not sleeping well ------ playing with mobile phones for too long!
Therefore, for these people, it is better to put the mobile phone farther away than other ways to help sleep!
bibliography:
[1] European Society for Sleep Research, ESRS European Guide 2017: Diagnosis and Treatment of Insomnia
【2】Guidelines for the Diagnosis and Treatment of Insomnia in Adults in China (2017 Edition)