At a family gathering, Auntie Zhang and I talked about her recent troubles – having trouble sleeping at night. This aunt, who once had the title of "sleep master", now tosses and turns every night until the early hours of the morning. After some in-depth research, I found that she often used her smartphone to check the news at night, and before I knew it, blue light had quietly eroded her sleep quality. Auntie Zhang's example is not an isolated case, but a common problem in the modern lifestyle. Studies have shown that the continuous decline in sleep quality not only affects the energy and mood of daily life, but is also closely related to a variety of health problems, including but not limited to cardiovascular disease and memory loss.
Or even early death.
Electronics: Health thieves with bright lights at night
Science Revealed: The Secret Connection Between Blue Light and Insomnia
Electronic devices, such as smartphones, tablets and televisions, have become an indispensable part of modern life. The blue light emitted by these devices has a significant impact on sleep cycles. Blue light inhibits the production of melatonin, the hormone that is key to regulating the sleep-wake cycle. Exposure to blue light at night, especially in the first hour or two before bedtime, is most damaging. According to data from the American Academy of Sleep Research, up to 60% of people who use electronic devices at night report sleep problems.
Mr. Liu, a 65-year-old retired engineer, suffered from insomnia due to frequent use of electronic devices at night. After our advice, Mr. Liu started to avoid using any electronic screens after 9pm and adjusted the lighting in the bedroom to make it softer. After a few weeks, his sleep quality improved significantly, resulting in less fatigue and increased vitality levels during the day.
Caffeine-content drinks: The unknown sleep thief
The two-sided nature of caffeine: the price of a pick-me-up
Caffeine, the main ingredient in coffee, tea and some energy drinks, is popular, but it is a potential factor in sleep. Caffeine is a stimulant that blocks receptors in the brain that receive drowsy signals, thereby prolonging wakefulness. Everyone is sensitive to caffeine differently, but in general, caffeine has a half-life of about 5 to 6 hours in the body. This means that half of the caffeine left in your body until 9 p.m. on that 3 p.m. cup of coffee.
Ms. Cao, a librarian who relies on coffee to stay refreshed, has long struggled to sleep at night. After talking to her in detail, I suggested that she adjust the time of her coffee and bring forward the time of the last cup of coffee to before 2 p.m. At the same time, introduce non-caffeinated beverages such as herbal teas to help them relax. A month later, Ms. Cao was pleasantly surprised to find that not only was she able to fall asleep faster at night, but she also had more energy the next day.
How to choose the right bedding: a comfortable guarantee of sleep
Choosing the right bedding is an important step in improving the quality of your sleep. The material of mattresses and pillows directly affects the support and comfort of the body, which in turn affects the depth and quality of sleep. The ideal mattress should provide good support and avoid causing back pain or muscle discomfort. Memory foam mattresses are recommended due to their high adaptability to body curves, especially for middle-aged and elderly people with chronic pain problems.
The height and firmness of the pillow should also be individualized to maintain the natural alignment of the head, neck and spine. For example, side sleepers may need a thicker pillow to fill the gap between the head and shoulders, while a back sleeper is suitable for a lower pillow. Additionally, choosing materials that are breathable like natural fibers can help regulate body temperature and prevent overheating, which can promote better sleep.
Indoor environment: the dual challenge of light and sound
Lighting and noise are two of the biggest environmental factors that affect sleep. The body's biological clock is very sensitive to light, especially blue light, which inhibits the production of melatonin, a hormone that helps us fall asleep. Therefore, reducing exposure to LED lights and screens before bed is an effective way to improve sleep quality. Using low-wattage bulbs or warm-toned lights can reduce disruption to your sleep cycle.
As for the noise problem, constant noise will not only prolong the time it takes to fall asleep, but may also reduce the deep sleep phase. Consider using soundproof curtains or double-glazed windows to reduce the impact of outside noise. In addition, white noise machines or low-volume ambient music can help mask sleep-disturbing noises, helping to improve sleep continuity and quality.
Evening eating habits: Pay attention to the effects of heavy and spicy foods
Eating dinner too greasy or too spicy can have a negative impact on sleep. Heavy foods can stimulate increased acid secretion, which can lead to stomach upset or acid reflux, especially at night. Therefore, it is advisable to choose easy-to-digest foods for dinner, such as boiled fish, steamed vegetables, etc., which can provide the necessary nutrients while reducing the burden on the digestive system.
Spicy foods contain high amounts of capsaicin, an ingredient that can speed up metabolism but can cause a rise in body temperature at night, which can interfere with sleep. One study showed that individuals who consumed more capsaicin took longer to fall asleep and had more frequent sleep interruptions.