As a doctor, I often encounter a variety of conditions in the clinic, and each patient is a book. In my interactions with them, I have found that some subtle daily habits, especially sleep habits, can often reveal their state of health. In fact, from a person's sleep, we can get a glimpse of the deep information about their health, and even have a certain correlation with the length of life. Let me share the story of a former patient of mine, Mr. Zhang. Mr. Zhang is a middle-aged man who usually has a lot of work pressure, often stays up late, and his sleep time and quality are unstable. He came to me because he felt that he was always lacking in energy and irritable. Through a series of examinations, we did not find any serious physical problems with him. I advise him to try to adjust his sleep habits and monitor his sleep patterns continuously. A few months later, he came back to report to me that his sleep patterns had become regular and he was able to enjoy deep sleep at night. Not only has this improved his day-to-day performance, but his overall health has also improved significantly. Mr. Zhang's story is a profound reminder that sleep is not just about rest, but also the key to health and longevity.
Stable sleep mode
How to identify stable sleep patterns
There are two main aspects of stable sleep patterns: regular and continuous sleep. Regularity refers to the consistency of going to bed and waking up each day. An easy way to do this is to observe if you can wake up naturally without an alarm clock and fall asleep at the same time. Persistence is concerned with the consistency of sleep duration each night, ideally for adults to get 7 to 9 hours of sleep per night. Assessment method logging: Keep a sleep log that records how much you sleep and what time you wake up each night, as well as the time it takes to fall asleep. Technology assists: Track sleep patterns using smartwatches or apps that can provide detailed reports on sleep quality, such as the length and depth of sleep cycles.
Benefits of sleep regularity
Consistent sleep and wake times help regulate our biological clock, or circadian rhythm. This regulation helps to improve sleep quality, reduce the number of nighttime awakenings, and improve the mental state of the next day. In addition, a good biological clock is also associated with hormonal balance, especially hormones such as melatonin and cortisol that affect sleep and waking states.
The quality of deep sleep
Benefits of Deep SleepDuring deep sleep, the body undergoes the process of cellular repair, immune strengthening, and energy recovery. This phase also helps the brain "clean up" of metabolic waste accumulated throughout the day. This cleansing effect is essential to prevent cognitive decline and memory loss. So, deep sleep doesn't just make you feel refreshed the next day, it plays a central role in maintaining overall health and increasing life expectancy. How to Monitor Deep SleepThere are now a variety of tools on the market that can help monitor sleep quality, and smart bands and professional sleep trackers are among the best. These devices assess your sleep cycle by analyzing your movement and physiological signals, such as heart rate and breathing patterns, including the length of deep sleep. With this data, you can observe your sleep patterns, identify possible problems, and take steps to improve them.
Practical ways to improve deep sleep
Adjust your bedtime routine: Avoid caffeine and heavy meals within two hours of bedtime, while minimizing light pollution, especially blue light from electronic devices. Optimize your sleeping environment: Keep the temperature in your bedroom at a cooler level (around 16-18 degrees Celsius), use blackout curtains and noise reduction measures to create an environment conducive to deep sleep. Regular sleep schedule: Go to bed and wake up at the same time every day as much as possible. This helps regulate your body clock and accustomes the body to a healthy sleep pattern. Stress reduction: Engaging in light nocturnal activities, such as yoga or meditation, can help relax the brain and body, which can promote the onset of deep sleep.
Practical advice: How to improve your sleep quality
Set a regular sleep schedule
Try to go to bed and wake up at the same time every day, even if it's a weekend or holiday. This helps regulate your body clock to make falling asleep and waking up in the morning more natural. Create a comfortable sleeping environment to ensure that your bedroom is quiet, dark, and cool. Using blackout curtains, earplugs, or a white noise machine can help control the light and sound in your room. Choose a comfortable mattress and pillow and change them regularly to maintain optimal support and comfort. Adjust your evening routine to avoid heavy, spicy or fatty foods within two hours of bedtime, which can cause indigestion and interfere with sleep. Reduce your fluid intake at night to reduce the number of times you wake up to go to the toilet at night.
Limit evening stimulation
Try to minimize the use of backlit screen devices such as mobile phones, computers, or televisions, especially an hour before bedtime. The blue light emitted by these devices inhibits the production of the sleep-promoting hormone melatonin. Consider alternative activities, such as reading or listening to soft music, to help you relax. Cultivating good daytime habits ensures that you get enough natural light during the day, which helps maintain a healthy circadian clock rhythm. Regular physical activity can significantly improve sleep quality, but avoid strenuous exercise before bedtime. By implementing these simple yet effective strategies, you can improve the quality of your sleep, which can lead to better health and quality of life. Remember, improving sleep is a gradual process, and consistency is the most important thing.