Yawn during the day
Energized at night
Snoring like thunder when sleeping
Waking up with a dizzy head
......
Sleep is a basic physiological need of human beings
However, "getting a good night's sleep" has become a luxury for many people!
Sleeping poorly is not the most terrible
What's even more frightening is that you are misbelieved
Myths about sleep!
March 21 is World Sleep Day
The neurology specialist of Union Hospital is with you
Talk about "sleeping"
Dreaming indicates that you didn't sleep well?
Dreaming is a normal phenomenon, everyone will dream in the process of sleep, but some people wake up at the time of fast eye movement sleep time that is easy to dream, so it is easier to remember their dreams.
If you just feel that you dream a lot, you don't need to worry, as long as you are in good spirits during the day, it will have no effect. But if you always have nightmares, or you will shout, kick or even fall out of bed in your dreams, or wake up frequently at night, you need to be alert to sleep disorders.
Is it normal for older people to feel less?
Many people think that it is normal to sleep less in old age, but in fact, middle-aged and elderly people do not have a lot of need for sleep. The vast majority of middle-aged and elderly people sleep less because of physiological aging, circadian rhythm gene regulation, environmental influences, physical diseases and drug effects.
For people over 65 years old, the recommended sleep duration is 7-8 hours, and 5-6 hours of sleep is also within the acceptable range. If you are not sleepy and energetic the next day, you have a good night's sleep. However, if you feel so little that it affects the spirit of the next day, you can't do things during the day, and you want to sleep while sitting quietly, you need to adjust your sleep.
It doesn't matter if you stay up late, you can make up for it by sleeping for a few days?
Image source: Web
Sleep cannot be withdrawn at any time and cannot be stored. Some people sleep very little on weekdays due to busy work, but they sleep wildly on weekends, one-sidedly believing that sleeping more on weekends can make up for the lack of sleep on weekdays. As everyone knows, this will make the weekday sleep rhythm disorder, and it is more difficult to return to normal sleep.
The longer the nap, the more energetic?
Napping is conducive to restoring energy and eliminating fatigue, but the nap time is limited, the nap time is too long, but leads to sleep inertia, causing dizziness, headache, fatigue, slow response after waking up, it takes hours or most of the day to recover, and is not conducive to the sleep of the night. The ideal nap time is about 30 minutes.
If the patient has insomnia, it is not recommended to nap during the day or catch up on sleep during the day, which is more likely to lose sleep.
The longer you sleep, the healthier?
7-8 hours of sleep is the most suitable to meet the normal work and life needs of the next day, and does not affect the quality of life during the day. Epidemiological findings suggest that the correlation curve between sleep duration and all-cause mortality is a J-shaped curve, that is, the longer the sleep duration (generally more than 9 hours), it is not conducive to physical health.
Reading in bed helps sleep?
Try not to do anything unrelated to sleep in bed, you can wait until you have sleepiness before going to bed. If you are really used to reading before going to bed, try to choose warmer lights to reduce the effect of light on the hormone melatonin (melatonin) of nighttime sleep. Since the light of mobile phones and iPads has an impact on the secretion of melatonin, it is not recommended to look at electronic products before going to bed.
Can drinking alcohol before bed help me sleep?
Alcohol is dependent and tolerant, that is, at first it is felt that drinking alcohol can improve sleep, and then it is impossible to fall asleep without drinking, and then the previous amount of alcohol can no longer improve sleep, and it is necessary to drink a larger amount to fall asleep. Moreover, alcohol itself will have adverse effects on sleep, which will lead to an increase in our light sleep, a decrease in deep sleep, and also lead to sleep fragmentation, which is not conducive to sleep. Trying not to drink alcohol to promote sleep is the wrong way.
Can't sleep and lie down?
People with this perception confuse bed time with sleep time. In fact, we focus on effective sleep time, not how long we stay in bed. If you find that you really can't sleep, you can get up to read a book, or do something quietly, don't lie in bed all the time. The more people lie down, the more anxious they are, which will lead to the chronicization of insomnia and make it more difficult to adjust.
Afraid of not getting up in the morning, set a few more alarms?
Image source: Web
It is not recommended to set multiple alarms, and there is no point in sleeping for a few more minutes repeatedly. This intermittent sleep only makes the mind more lethargic, and often disrupts the biological clock.
What makes a good night's sleep?
For most people, you can judge against the following points:
Fall asleep quickly, falling asleep within 30 minutes of going to bed;
It is not easy to wake up, it is not easy to wake up after falling asleep, or the waking time is short;
Sleep enough, sleep time can meet your needs;
Good spirits, wake up in the morning full of energy and emotional stability, instead of feeling dizzy and tired.
What factors affect sleep?
❖ Environmental factors: sudden changes in the sleep environment, bright light, noise, etc. may affect sleep;
❖ Bad living habits: drinking tea, coffee, smoking and drinking, irregular sleep time, staying up late to work may disrupt normal work and rest;
❖ Social factors: emotional changes caused by stressful stimuli of health, economy, and family problems;
❖ Physical diseases: Alzheimer's, diabetes, cardiovascular diseases, rheumatoid arthritis and other diseases may be combined with sleep disorders;
❖ Emotional problems: depression, anxiety, panic attacks, post-traumatic stress disorder, etc., will be clinically manifested by sleep disorders;
❖ Drug factors: A variety of drugs can directly or indirectly cause insomnia, such as antidepressants, central stimulants, decongestants, cardiovascular drugs, narcotic analgesics, asthma drugs, etc. can induce insomnia.
Is melatonin healthier than sleeping pills?
Image source: Web
Melatonin is indicated for the following conditions: (1) circadian delayed sleep disorder; (2) insomnia due to decreased melatonin secretion; (3) jet lag; (4) Shift operations; (5) Sleep disorders for blind people and people with brain injury.
If it is not the above conditions and long-term supplementation of exogenous melatonin, it may reflexively cause melatonin synthesis and secretion disorders in the body, or the body's melatonin metabolism level is reduced, so that the daytime melatonin accumulation is at a high level, so that its circadian rhythm disappears, causing the efficacy to decrease or even disappear.
Possible side effects of melatonin:
● Headache, dizziness;
● Nausea, abdominal cramps;
● Transient depression, mild anxiety;
● Minor tremor, irritability, lethargy, decreased alertness, confusion or disorientation, and hypotension;
● It will cause daytime drowsiness, so do not drive within 5 hours after taking it;
● Autoimmune diseases, melatonin cannot be used
How to get a good night's sleep?
Avoid excitatory drinks such as coffee, cola, strong tea, red bull, milk tea after lunch, do not drink alcohol 6 hours before bedtime, and avoid smoking before going to bed.
In the afternoon or later, you can do gentle physical exercise, brisk walking, jogging, tai chi, eight dan jin, five-bird play, yoga, etc., and avoid strenuous exercise 3 hours before going to bed.
Do not watch dramas or novels before going to bed, and do not play mahjong, poker or other exciting games. Television does not help sleep, it will promote alertness, stay awake, and play mobile phone Internet is also not good.
Maintain a good bedroom environment, suitable for light and temperature. Early awakers use blackout curtains.
If you feel drowsy at night or go to bed when you have a scheduled sleep time. If you are unable to fall asleep after 20 minutes of bed rest, you should leave the bedroom for some relaxing activities until you feel sleepy and then return to the bedroom to sleep. Do not look at the time during the whole process, increase anxiety.
Regardless of how you slept the night before, wake up at the same time the next day (including weekends) to build a good biological clock. Try not to stay up late, do not make up for sleep the next day, and do not lazy bed.
Avoid excessive naps during the day, but short naps (15-30 minutes) at noon can help restore energy.
If the above considerations
I still can't sleep after doing it
Or don't sleep well
You need to see a doctor to see the cause behind insomnia
The above is only popular science knowledge
It is not intended as a specific diagnosis and treatment opinion
Source: Wuhan Union Medical College Hospital
Executive Producer: Sun Hui Wang Jiliang
Planning: Propaganda Department of the Party Committee
Source: Department of Neurology
Edited by: Xiong Wanting
Reviewer: Nie Wenwen