What happens if someone doesn't sleep for a long time?
Foreign experiments have been conducted on this, and when the volunteers do not sleep for two days, their eyes will not be able to focus, and then they will lose the ability to touch and identify objects; by the third day, they will become restless.
Although the experiment did not cause physical harm to patients, long-term sleep will lead to disorders in the body's hormone secretion, which will increase the risk of disease and even death.
After receiving the signal of darkness, the human body can reduce the breathing and heartbeat rate of the human body, relax the muscles, and gradually enter the sleep state by secreting hormones such as melatonin.
According to the survey, 30% of adults and 66% of adolescents have the problem of lack of sleep. Sleep problems have obviously become a major problem that plagues contemporary people, if you have sleep problems, then the following points you need to pay attention to.
First, turn on the lights at night to sleep "sad", increasing the risk of heart disease and diabetes!
Sleep is a repair process of the human body, in which we can restore our spirit and relieve fatigue. About 1/3 of a person's life is spent in sleep, and good sleep is one of the three health standards recognized by the international community, and sleeping too short or poor sleep can affect health.
Nowadays, there is a phenomenon of sleeping with the lights on. According to survey statistics, up to 40% of people today have the habit of turning on the lights when sleeping. The latest research has found that nighttime light can lead to a decrease in sleep quality, but also increase the risk of cardiovascular disease and obesity.
In the study, 20 healthy young adults were selected and divided into two groups, each of which was given a night's rest in an unlit environment and a lighted environment. Later, the researchers found that exposure to brighter light while sleeping would put the person's body into a higher state of alert, and the heart rate would increase, making the heart pressure increase.
This increase in heart pressure at night affects the metabolic function of the heart and increases the risk of heart disease. And the researchers also found that if the participants slept in a lighted environment, their blood sugar levels would rise when they woke up the next morning.
In addition, turning on the light to sleep will affect the body's secretion of melatonin, and melatonin has the effect of calming the nerves and helping sleep, which naturally leads to aggravation of insomnia.
Although the scale of the study is small, the results can still reflect the effect of light on the human body during sleep, so the researchers recommend that everyone try not to turn on the lights when sleeping, if you must turn on the lights to sleep, the lights are as dim as possible, and avoid using more irritating white lights or blue night lights.
Lack of sleep can seriously damage the body's health, learning ability, memory, mood and ability to respond.
According to surveys, more than 40% of people on the mainland suffer from insomnia.
Sleeping soundly is something that many people aspire to, but some people can't sleep in bed, and a small number of people can't sleep after waking up in the middle of the night.
In addition to the negative emotions, the impact will also occur during the day when there is fatigue and mental inattention, which seriously affects people's normal life and work. In fact, behind waking up in the middle of the night is related to these reasons.
Second, sleep is not steady, easy to wake up, behind these reasons I hope you know early
1. Excessive mental tension
Few people in life can maintain high-quality sleep for a long time, and most people will easily wake up in the middle of the night during the process of sleeping, and it is very difficult to fall asleep again. This may be related to excessive mental stress.
If people are in a state of anxiety for a long time, in the face of life, work and other aspects of the pressure brought by nowhere to release, do not understand the regulation, etc., these behaviors will make the brain's nerves highly excited, to the night repeated stimulation of the brain, will make the spirit in a state of high excitement, resulting in a decline in sleep quality, sleep will always wake up.
2. Disease effects
Most people who are easy to wake up in the middle of the night will have symptoms of poor breathing, which is manifested in the fact that their access to oxygen during the process of falling asleep will be affected, and when the oxygen supply in the body is insufficient, it is easy to suddenly wake up.
For example, some people have weak resistance, easy to catch a cold, when the cold causes rhinitis, it will affect the respiratory process, can not guarantee normal breathing, when they sleep, if the disease is not controlled, there will be a sudden lack of breathing, and then the pressure of the lungs will increase, resulting in a sudden awakening.
In addition, some sleep disorder patients themselves have digestive system diseases, such as abdominal pain, nausea, and even vomiting, diarrhea and other symptoms caused by enteritis, ulcers and other diseases, which will interfere with people's sleep.
Some people with cardiovascular disease or cardiac insufficiency are at high risk of sleep disorders and are more likely to wake up during sleep.
When the patient's blood glucose continues to be high, and there is no active and correct control, in the process of sleeping, there will be limb numbness, itchy skin, nocturia and other phenomena, these conditions will reduce the quality of sleep, and some people have bladder problems, there will also be frequent urination, nocturia phenomenon, so that it will be easier to wake up in the middle of the night, seriously reducing sleep quality.
3. Irregular work and rest
Some people wake up in the middle of the night, and the quality of sleep is reduced and there is no regular schedule.
To promote the health of the body, it is very important to develop good habits, which requires people to fall asleep at a fixed time every day. In this way, the body's autonomic nerve function can be kept stable, and it can naturally enter the sleep state, so that sleep is stable and less likely to be awakened.
Some people have no regular work and rest, sometimes fall asleep very early, sometimes stay up late, so that the biological clock can not be maintained normal, the nerves can not be adjusted to a suitable state, sleep quality will be reduced, so that it will be easy to wake up in the middle of the night.
It would be more appropriate to explain a sudden awakening in the middle of the night from the perspective of Chinese medicine
The internal organs of the human body and the spirit of the human body are linked. If the organ is abnormal, the human spirit will also produce discomfort, and it will be very easy to wake up in the sleep state.
Moreover, the internal organs have their corresponding sleep time, and different times represent the adjustment time period of different organs. If you often wake up in the middle of the night, it means that there is a potential health risk in one organ of the body, which gives the brain an uncomfortable feeling.
Therefore, if you wake up at a fixed time at night for a long time, you must be alert to the presence of related lesions of the organs.
Here we can roughly divide the midnight wake-up into the first half of the night and the second half of the night. Divide the time after falling asleep, 1 a.m. to 3 a.m. can be called the first half of the night, 3 o'clock to 5 o'clock we call the second half of the night.
In the first half of the night to wake up this period is the time corresponding to the liver, if you wake up frequently, it means that there is a problem with the liver, and there is an error when the qi and blood flow through the liver, which is mostly caused by excessive liver fire. Not only that, people who wake up in the first half of the night will also have normal liver pain, irritability, and depression.
The awakening in the middle of the night is related to the function of the lungs, usually when the lung function is most vigorous, for example, if the human body has lung fever and lung fire, it will make the long body long-term stimulated by strong qi and blood, and it is more likely to wake up in the middle of the night and be difficult to sleep.
Third, teach you to adjust the way you sleep, and sleep until dawn
1. Soak your feet before going to bed
One of the effective ways to improve the quality of your sleep is to soak your feet properly before going to bed.
Foot soaking is a method of health maintenance. Foot soaking has many benefits, not only to relax the body, but also to promote blood circulation. The blood circulation of the lower limbs of the human body is accelerated, and the blood can flow better into the heart, so that the blood supply of the heart and organs such as the brain is sufficient, which is conducive to good health.
In addition, foot soaking has the effect of calming the nerves and helping sleep, which can effectively improve the situation of poor sleep quality. However, it should be noted that patients with a history of trauma to both feet, diabetic feet or varicose veins of the lower limbs are not suitable for foot soaking.
2. Listen to sleep music
Studies have found that before going to bed, proper listening to music can effectively improve insomnia. Now there will be a lot of sleep aid software on the mobile phone, which can play light music, imitate the sound of nature's wind, rain, etc., these sounds will make people feel comfortable and comfortable.
In addition to these, you can also choose some soft and soothing music, these sounds can make people feel relaxed, under the influence of music can improve insomnia to a certain extent.
3. Increase the amount of activity
Relieving insomnia can also be improved by increasing the amount of exercise during the day. Many people are busy during the day, basically have no time to exercise, and less activity will put the body in a sub-healthy state, which will reduce the quality of sleep.
Therefore, advocating more exercise is not only good for the body, but also helps sleep. But care needs to be taken not to exercise before bedtime. Because of the exercise before going to bed, it may make people's central nervous system in a state of excitement, this time it will be more difficult to sleep, only when the human body mood and body are calmed down, the central nervous system is also in a normal state, can enter normal high-quality sleep.
4. Pay attention to keep warm
The surrounding environment of sleep is also closely related to the quality of sleep, and it is not excluded that it is related to cold stimulation when sleeping in the middle of the night. The thickness of the quilt selected during the night break is not appropriate, no attention is paid to keep warm, and the temperature in the middle of the night is significantly reduced, which will wake people up under the stimulation of the cold. In addition to being prone to colds and colds, there is also the risk of cramps. Therefore, it is necessary to choose the right bedding to create a good sleeping environment.
Extended reading: Sleeping at 10-11 p.m. is best for the heart! Reduces the risk of cardiovascular disease!
Cardiovascular disease is the world's largest mortality, and it is also the largest cause of death on the mainland.
According to the World Health Organization, nearly 18 million people die each year from cardiovascular disease, accounting for more than 30% of the total number of deaths worldwide. The high mortality and morbidity of cardiovascular diseases is a major global public health problem that urgently needs to be addressed.
In today's society, staying up late has become the new normal for many young people.
Often stay up late will bring great harm to the body, the body's autonomic nerves have a natural rhythm of diurnal growth, if the sleep time is insufficient, the level of oxidative stress in the body will increase, inflammatory substances will increase, will make the metabolism of waste and toxins can not be fully metabolized. Over time, it is easy to form plaques on the wall of blood vessels, and even rupture of plaques occurs, causing cardiovascular and cerebrovascular diseases.
Not only that, but lack of sleep can also lead to severe hallucinations, high blood pressure, and even diabetes and obesity are all linked to sleep deprivation.
Other studies have shown that people who sleep less than 6 hours at night have a 4.5-fold increased risk of stroke compared with those who slept for 7 to 8 hours for a long time.
Therefore, it is very important for the human body to have a good night's sleep.