Sleep disorders are diverse. Among them, there is 1 type, called sleep phase delay syndrome, referred to as DSPS in English. This kind of person is like living in the wrong time zone, at night, others have fallen asleep, but they can't sleep. In the morning, everyone started working, and they were still lying in bed, like they had sleep procrastination. If you wake up early, you will have headaches, palpitations, nausea, and discomfort all day long. What are the health effects of sleep delay syndrome? How should it be solved? Let's solve your doubts now.
Sleep phase delay syndrome, on the surface, is similar to the phenomenon of night owls, which we commonly call it. However, in practice, DSPS usually occurs from early childhood to adolescence and can accompany it for life if it remains unchanged by adulthood. Therefore, DSPS is a sleep disorder formed by the gradual cultivation of life processes, with an overall incidence of about 0.15% and a 7% incidence in adolescence.
Normal sleep needs to have 2 characteristics, the first, is a state that is insensitive to external sounds and light stimuli. Second, this state is easy to reverse. Sleep disorders can be divided into 2 categories, going into sleep disorders and maintaining sleep disorders. Sleep phase delay syndrome is characterized by drowsiness after midnight, and getting up early becomes an unattainable task, thus contradicting the circadian rhythm. If the schedule of your life or work cannot be coordinated with the rhythm of sleep, when you should sleep, do not sleep, and force yourself to get up in the morning, it will lead to long-term lack of sleep.
Phase delayed sleep syndrome, which can affect heart health. Our heart, like a variable frequency air conditioner, shifts the heart rate according to environmental conditions. Under normal physiological conditions, the heart rate rises in the morning and slows down at night. While sleeping, the brain experiences periodic spikes in spontaneous cortical arousal. Studies have shown that if sleep is insufficient and the heart rate takes longer to return to normal, the heart's ion transport mechanism will be affected, and changes in ion concentration and protein levels will deviate from the normal trajectory. Therefore, delayed sleep phases are competing with the heart's biological clock, thereby increasing the risk of arrhythmias and other diseases.
Conforming to the rhythm of the biological clock and ensuring adequate sleep is an important way to maintain a healthy and good emotional state. The Journal of the American Medical Association, a psychiatric sub-volume, published a paper in September 2021. Studies have shown that waking up 1 hour earlier in the morning can reduce the risk of major depressive disorder by 23%. Among our compatriots, the number of people suffering from depression has exceeded 70 million, the rising trend of depression incidence, and people's living habits change, there is a parallel relationship, in the early morning, active or passive stay up late and more people, and observational studies also show that the risk of depression in night owls is 2 times that of early risers.
Studies have shown that more than 340 genetic mutations affect people's sleep, and the clock gene PER2 can explain about 12 to 42 percent of sleep time preferences. British scholars have had more than 85,000 participants wear sleep trackers for seven consecutive days, collect data, and analyze related genetic mutations. The results showed that about 9% of people, belonging to the delayed sleep phase, these people's sleep habits are misaligned with the social clock, because the lack of contact with sunlight in the morning, will cause changes in hormone secretion and mood, need to adjust the schedule, reduce the risk of depression by going to bed early.
For sleep disorders, at present, the mainstream view of the academic community is that short-term drug therapy is suitable for patients with acute insomnia, and for patients with chronic insomnia, drugs are only an adjunct to cognitive behavioral therapy. Delayed sleep phase syndrome, a long-term sleep disorder that is not recommended to be corrected by taking medication, is recommended for cognitive behavioral therapy as an initial or first-line treatment. The simplified measures mainly include 4 points, the first, to reduce the time in bed, as far as possible to lie in bed time, close to the real sleep time. The 2nd, no matter how long you slept the night before, get up at the same fixed time on the 2nd day. Third, only after being sleepy, go to bed, can't sleep, get up, leave the bedroom. Fourth, as soon as you wake up, don't stay in bed. Remember, the key to correcting sleep disorders is not to lie in bed and count sheep, but to stay in bed. Only by going to bed and getting up when you wake up can you overcome sleep disorders.
Whoever loves, pass on health to whom.
Your health, my concern. Professionals observe health from a scientific and humanistic perspective, including a series of express reports, details, reminders, doubts, observations, opinions, historical stories, etc., with the content of the original works of the author Wei Hongling and the team. All forms of misappropriation and reproduction without permission will be refused, otherwise they will be prosecuted in accordance with relevant laws.