Studies have shown that there is a "U" shaped relationship between sleep duration and the prevalence of hypertension, and the length of sleep time determines the incidence of hypertension. At the same time, there is also a clear correlation between sleep time and type 2 diabetes, insufficient sleep time will lead to a decrease in the body's sensitivity to insulin, making insulin resistant and leading to an increased risk of diabetes, so sleep quality is very important, but now many people find that they often wake up at three or four o'clock, and after waking up, they find that they can't sleep and seriously affect their sleep time, what is the specific reason.
1. Poor sleep quality may be related to these four reasons
Sleep occupies one-third of our time in a person's life, and it is essential for our physical health and mental state, which can be caused by several reasons.
First: myocardial ischemia affects sleep quality
Myocardial ischemia occurs when the blood supply to the heart is insufficient, which can lead to impaired heart function. At the same time, during sleep, due to some reasons, the brain will have insufficient blood supply, in order to ensure the health and normal operation of the brain, the body will stimulate the heart, make it beat faster, thereby increasing the blood supply to the brain.
This protective mechanism causes people with myocardial ischemia to wake up often in the early hours of the morning, and at the same time, the lack of blood supply to the heart can also cause the brain to be in a state of excitement, which is the main reason for waking up in the early morning.
Second: Menopausal insomnia is also a common sleep disorder for women aged 45-55.
Menopause is something that every woman goes through, however, in menopause, researchers have found that because women enter menopause, these follicles not only decrease in number, but also greatly decrease in quality, losing the ability to respond to follicle-stimulating hormone. This means that the follicles no longer develop and secrete estrogen, resulting in a decrease in estrogen levels in a woman's body, which can lead to sleep problems. Many women wake up at three or four in the morning and wake up with profuse sweating and hot flashes, which are normal for menopause, but they have a significant impact on the quality of a woman's sleep.
Third: Lung disease is also a possible cause of waking up in the early hours of the morning
When we work for a long time and stay up late, our body does not get enough rest, and our immunity will decline accordingly.
At this point, the original line of defense against external germs becomes weak, and bacteria and viruses can take advantage of the weakness, especially in the lungs, once the immune function is compromised, bacteria are more likely to invade the alveoli and spread along the gaps in the lung tissue, which may eventually lead to infection of the entire lung lobe. The lungs are important organs responsible for breathing and oxygen exchange, and if there is an abnormality in lung function, it will lead to insufficient blood flow through the lungs, which may affect blood circulation and lead to insufficient blood supply to the body.
Fourth: Thyroid problems can also cause sleep disturbances
The thyroid gland is an important gland responsible for regulating the body's metabolism, and changes in the state of the thyroid gland, such as being overly agitated or suppressed, can lead to hormonal imbalances that can affect sleep. Adrenaline has a stimulant effect, and when the thyroid gland is overactive, the secretion of adrenaline increases, leading to insomnia and anxiety.
Overall, waking up in the early hours of the morning can be a signal from the body that prompts us to pay attention to certain health issues.
If this phenomenon occurs frequently, we should seek medical attention as soon as possible to find out the root cause of the problem and take appropriate treatment and adjustments. At the same time, maintaining good lifestyle habits, such as a regular sleep schedule, a healthy diet, and moderate exercise, can help improve sleep quality and improve quality of life. If we don't get enough sleep for a long time, it is easy to cause some problems in our body.
2. What are the harms of long-term insomnia?
In the fast-paced modern life, going to bed late has become the norm for many people. However, the harm to the body caused by sleeping late for a long time cannot be ignored. Not only will it destroy the normal metabolic function of the body, but more seriously, sleeping late for a long time will gradually make people develop "night cat" disease, causing their state to decline during the day and affecting their lives.
If you don't get enough sleep for a long time, it can cause great damage to your hearing. Lack of sleep can easily cause insufficient blood supply to the inner ear, damage hearing, and staying up late for a long time may lead to deafness. The ear is an important sensory organ of the human body, and once you lose your hearing, it will have a great impact on your life. Therefore, in order to protect our hearing, we should try to avoid staying up late for a long time.
And sleeping late for a long time is also noticeable to the damage to the skin. The skin enters the maintenance state at 10 to 11 o'clock in the evening, and if you stay up late for a long time, it will cause the endocrine and nervous system of the person to be out of balance, resulting in dry skin, poor elasticity, dullness, acne, acne, dark spots and other problems. The skin is the largest organ in the human body, and its health is a direct reflection of a person's living conditions. So, in order to maintain a good skin condition, we should try to get enough sleep.
Sleeping late for a long time can also cause a gastrointestinal crisis. It is found that the gastric mucosal epithelial cells in the stomach of the body are usually renewed at night, about every two to three days. If you eat at night, the gastrointestinal tract does not get rest, which affects the renewal of gastric mucosal cells.
Food enters the digestive system, because it takes a certain amount of time to digest food, especially some indigestible foods such as high-fat food, which will make the food stay in the stomach for a long time, stimulate the stomach and lead to a large amount of gastric juice secretion, affect the repair of the gastric mucosa, and cause ulcers and other problems when stimulated for a long time.
In addition, lack of sleep will destroy the balance of "leptin" and "hunger hormones" in the body, resulting in increased appetite, easy preference for high-fat and high-calorie foods, and then increase energy intake, which can easily lead to obesity.
In general, the harm to the body of sleeping late for a long time is multifaceted, involving multiple organs such as hearing, skin, stomach and intestines, and heart. In order to maintain good health, we should try to avoid staying up late for a long time and ensure adequate sleep. In addition, in order to ensure the quality of our sleep, we also need to pay attention before going to bed.
3. What should I not do before going to bed?
Many people have some bad habits such as emotional instability before bedtime, eating before bedtime, etc., which affect the quality of sleep. If you want a comfortable sleeping environment to improve the quality of your sleep, here are some behaviors you should not do before bedtime and how to develop good sleep habits.
Try not to eat before bed. When we fall asleep, when we fall asleep, the activity of various organs in the body decreases, and the activity of cells decreases. At night, the organs begin to rest, but if we eat some food before going to bed, it will make the digestive system re-operate the stomach, liver and other organs to start working, which not only increases the burden on the digestive organs, but also affects the rest of other systems, and the area of the cerebral cortex responsible for the digestive system will also be processed by excitement to dream.
To ensure a good night's sleep, try to avoid eating before bedtime. If you eat dinner too early and feel hungry before going to bed, you can eat some snacks or fruits (such as bananas, apples, etc.) in moderation, but after eating, rest for at least half an hour before going to bed.
Maintain a calm mind before bed. People's joys, sorrows, and sorrows are easy to destroy the stability of the nervous system, causing excitement or disorder in the nerve center, making it difficult for people to fall asleep and even causing insomnia.
If we are overjoyed or angry before going to bed, it will cause the nervous system to be chaotic and it will be difficult to fall asleep, so it is better to keep our emotions stable. If you have difficulty falling asleep due to nervousness or emotional excitement, we can do this by lying on our back, and at the same time we have to put our hands under our umbilicus, and we have to lick our tongue under our jaw, and the whole body is relaxed, and when saliva is produced, we need to keep swallowing the saliva, and after a few minutes you fall asleep.
Also, pay attention to your sleeping posture. From the point of view of the state of the bones and muscles of the whole body, it is not recommended to sleep on the back, it is recommended that we sleep in the best position to lie sideways and facing right, this sleeping posture can help us make the skeletal muscles in a relaxed state, easy to fall asleep, and easy to eliminate fatigue. Moreover, the supine position will cause the state of bones and muscles of the whole body to be more tense than lying on the right side of the body, so it is not conducive to the body to eliminate fatigue, and it is also easy to cause nightmares due to the impact of breathing on the chest with hands, thus affecting the quality of sleep.
In addition, it is not advisable to sleep with the mouth open. Sun Simiao said: "Lying down at night and often closing your mouth is the best way to maintain your vitality. "Sleeping with your mouth open is susceptible to viruses and bacteria in the air, which not only causes illness to enter from the mouth, but also makes it easy for the lungs and stomach to be irritated by cold air and dust, thus causing illness. When you sleep, you should keep your mouth shut and keep your breathing smooth.
In addition to the above points, the following points should also be paid attention to to improve the quality of sleep: create a comfortable sleeping environment, keep the bedroom quiet, dark and at the right temperature; Proper exercise can help improve sleep quality; Avoid using electronic devices before bedtime, as the light emitted by the screen can interfere with sleep; Develop a good mindset and reduce anxiety and stress.
In short, through the above article, we learned that coronary heart disease can easily lead to myocardial ischemia, and myocardial ischemia affects our sleep quality, long-term sleep deprivation affects our hearing, etc., in order to ensure that we have enough sleep, do not eat before going to bed, do not sleep on your back, etc.
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