What is the experience of "second sleep"? As soon as you dip your pillow, you can also nap while sitting; One second you are still talking, the next second the snoring is up...
This enviable sleep ability is actually a manifestation of sleep disorders.
Experts interviewed
Guo Xiheng, chief physician of the Department of Sleep and Breathing, Beijing Chaoyang Hospital
Su Xiaoli, chief physician of the Department of Respiratory Medicine, Xiangya Hospital, Central South University
Li Ning, deputy chief physician of Department of Neurology, Xuanwu Hospital, Capital Medical University
"Second sleep" is a sleep disorder
Falling asleep quickly, possibly with narcolepsy. This is a chronic sleep disorder, in addition to falling asleep quickly, the biggest feature is uncontrollable sleepiness during the day.
Especially in monotonous environments, such as reading, listening to lectures, and driving vehicles, "napping" often occurs, but the degree of sleep is not deep and it is easy to wake up.
Some people are conscious when they fall asleep, unable to make sounds or moves, but can hear the conversations of people around them, accompanied by anxiety and hallucinations.
Li Ning, deputy chief physician of the Department of Neurology, Xuanwu Hospital of Capital Medical University, reminded that narcolepsy has four common symptoms: uncontrollable sleepiness during the day, local muscle weakness when tense and excited, hallucinations during sleep or waking up quickly, and sleep disorders at night.
People who fall asleep quickly do not necessarily have good sleep quality. People's sleep is staged and segmented, and when they begin to fall asleep, brain waves are inactive and their eyes do not move, which is called non-REM sleep. During this time, the physical strength will be restored, lasting about 80~120 minutes.
Next, REM sleep, which lasts a few minutes or twenty or thirty minutes, can help restore energy. Usually, the cycle is repeated about 3~5 times a night.
People who fall asleep quickly can quickly enter non-REM sleep, but if they are always interrupted, the sleep state cannot be sustained and it is difficult to enter the second stage. Although you have enough sleep, you cannot recover your energy and are still prone to sleepiness.
Self-test: Is your sleep quality up to standard?
Good sleep is the foundation of health, and a good night's sleep is important for duration and efficiency.
You can evaluate your sleep quality by following the following 3 points to detect if there are sleep problems as early as possible.
1
Sleep time
That is, whether you can start to fall into a state of stagnation at 10~11 pm every day and turn to sleep. Generally, after going to bed and turning off the lights, as long as you can fall asleep within 30 minutes, it is normal.
2
Length of sleep
Sleep duration is not always better, and too long or too short can cause sleep disturbances.
Studies have shown that participants with a sleep interval of 6~9 hours have the lowest probability of myocardial infarction. Compared with people who slept 6~9 hours, participants who slept less than 6 hours and more than 9 hours had an increased risk of myocardial infarction by 20% and 34%, respectively.
The American Sleep Fund analyzed 312 sleep studies and recommended how much sleep is needed for different age groups:
3
Wake up and feel
The simplest and most intuitive test of good sleep is to wake up physically comfortable, full of energy, concentration, good memory, efficient work, and be competent for a day's work, study and life.
If you wake up feeling energetic, the quality of sleep is better; If listless, it may be due to more nocturnal awakenings and less deep sleep.
When any of the above judgment standards do not meet the standard, it is necessary to be vigilant. If there is a long-term problem, you need to go to the hospital.
3 ways to get back to good sleep
About 1/3 of a person's life is spent in sleep, sleep is a mirror of people's quality of life, can reflect lifestyle and physical state.
Good sleep depends on 3 elements: sleep rhythm, sleep motivation, and relaxation. People with sleep problems can try these methods to improve.
Develop a sleep rhythm
Sleep rhythm can also be understood as the "biological clock". Adhere to the same going to and out of bed every day, and over time it is easy to form your own biological clock.
It is recommended to go to bed at 10~12 o'clock at night, do not do strenuous exercise within two hours before going to bed, do not eat, put down the electronic equipment in your hand, dim the indoor light in advance, keep a relaxed state, and wear earplugs and eye masks if necessary.
Increases sleep motility
Sleep motivation, also known as sleep stress. The longer you stay awake, the greater your sleep motivation, the easier it is to fall asleep, and the deeper your sleep.
Before going to bed, do not do anything unrelated to sleep, such as brushing mobile phones, watching TV, etc. Maintaining moderate exercise during the day can also increase sleep motivation, preferably aerobic exercise, such as brisk walking and jogging. Exercise should be avoided 2 hours before bedtime.
Relaxation exercises before bedtime
Physical or psychological tension before going to bed can affect the quality of sleep. By relaxing the mind, it can relieve physical and mental anxiety and promote sleep.
"Mindful breathing" is a simple self-training method to help combat stress. Choose a comfortable position to focus on your breath and calm your mind and body.
It should be reminded that patients with sleep problems are recommended to go to the respiratory sleep specialist as soon as possible, and cannot take tranquilizers at will, otherwise it will relax the muscles, aggravate the narrowing of the airway, and make the condition more serious. ▲
Editor of this issue: Yang Meng