As the saying goes: delicious but dumplings, good sleep but upside down.
But more and more people are also caught in the cycle of "bad sleep", anxiety, depression, sleep apnea, work pressure, chronic diseases... The cause of insomnia can be comparable to the brand of sleeping pills.
Long-term lack of sleep will not only affect the poor state of the human body, but also cause some diseases, such as cardiovascular and cerebrovascular diseases.
Sleeping well at night could increase the risk of stroke and heart disease?
As early as 2019, a research team led by a professor from Peking University published a research article in the journal Neurology in the journal of clinical neurology.
The research team followed 500,000 Chinese people for 10 years and conducted large-scale analysis and found a large link between insomnia and cardiovascular disease.
The researchers, aged between 30 and 79 years old, were followed up for 10 years and found three types of sleep disorders, including difficulty falling asleep and staying asleep, easy waking up early, and sleep disturbances and difficulty concentrating during the day.
Among them, 11% will have difficulty falling asleep or staying asleep, 10% will have early awakenings, and 2% will experience sleep disturbances and difficulty concentrating during the day.
Different sleep disorders have different cardiovascular and cerebrovascular incidences
The study also found that people with three recurring sleep problems had an 18 percent increased likelihood of cardiovascular disease.
If you only have difficulty falling asleep or maintaining sleep difficulties, the probability of having cardiovascular and cerebrovascular diseases increases by 9%. For people who wake up prematurely, the probability of suffering from heart disease, stroke and other cardiovascular and cerebrovascular diseases increases by 7%.
For people with sleep disturbances and inability to focus during the day, the risk of stroke and heart disease increases by 13%.
What do we need to do well in the face of insomnia?
First, adjust the mood before going to bed
Too much mood swings are also a major factor affecting the quality of sleep, if the mood before going to bed is too anxious or overexcited, excessive sadness will make people's brains become more excited.
The secretion of cortical hormones in the human brain continues to increase, accompanied by neuromodulation disorders, insomnia people will become more depressed, but also bring serious sleep disorders, so that people toss and turn, difficult to sleep.
Second, try to avoid drinking coffee or strong tea
Refreshing drinks such as coffee and tea can stimulate people's brains, make people's brains more active and more excited. This has led to many people sleeping at the time when it is difficult to fall asleep.
Third, dinner needs to be reasonable
Eating too much first affects the digestive function of the human body's stomach organs, and then it will affect people's sleep, lying on the bed, food in the stomach can not be well digested, so it will feel physical discomfort, it is difficult to sleep.
Developing good eating habits can help you sleep better, eat too much for dinner and stay away from greasy foods.
Fourth, create a high-quality sleeping environment
A good sleeping environment allows you to quickly go to sleep.
Many people have difficulty falling asleep at night mostly because of external influences, that is, the sleeping environment, usually, the best sleeping environment is that the light is dark enough, there is no noise outside, and there is no odor in the bedroom.
If the sleeping environment cannot meet these three points, it is bound to cause people to toss and turn and find it difficult to fall asleep.
In particular, try not to have strong light in the room, which is not conducive to the secretion of melatonin in the human body, so that people cannot sleep deeply.
Insomnia, do I need medication?
In fact, not all insomnia problems need to be treated by taking sleeping pills.
If you suffer from insomnia for a long time, the doctor will combine the patient's actual situation to choose some drug treatment options, not only limited to sleeping pills.
Some patients who have been suffering from insomnia for a long time may also be accompanied by high anxiety and depression, so in addition to taking sleeping pills, they also need to solve problems such as mental and blood pressure.
If insomnia is caused by certain organic diseases, it is also necessary to focus on the treatment of the primary disease.
Of course, if you really need to take sleeping pills, then choose to take them at night as much as possible, and the duration should not exceed 4 weeks, avoid taking the medicine every day continuously.
For the elderly and children, if you need to use sleeping pills, you need to take them reasonably under the guidance of a doctor.