Including appropriate exercise is also the case, are so that you wake up and sleep mental state differences increase, so as to ensure a good sleep, of course, before going to bed generally do not advocate strenuous exercise; The second is to create a good bedtime environment, the light to ensure darkness, do not accept too strong light stimulation before going to bed; To ensure the environment is quiet and cool, you can take a bath and soak your feet before going to bed, but it is not recommended to take a bath, which is easy to make the brain in an excited state; The third is to avoid stimulating the body and brain before going to bed, including using electronic products before going to bed, participating in social activities, eating, drinking, drinking coffee, etc., are to let the body in an excited state, which is very conducive to sleep.
The dangers of chronic sleep deprivation are systemic
Not only the struggle of whether to nap or not, the problem of not falling asleep at night also troubles many people.
From the perspective of physical health, long-term sleep deprivation includes changes in sleep rhythm (such as not sleeping at night and making up sleep during the day), which will lead to various physical problems, including accelerated skin aging, elevated blood pressure, blood sugar, blood lipids, abdominal obesity, etc., and promote the emergence of chronic diseases such as hypertension, diabetes and fatty liver.
From the perspective of mental health, the decline of sleep quality will cause the decrease of emotional stability, manifested as irritability and so on; It can also lead to reduced cognitive function, including poor concentration, memory loss, slower thinking speed, reduced thinking organization, learning and work ability will be affected.
Research has shown that sleep is the process by which garbage is cleared from the brain. When the human body is sleeping, cerebrospinal fluid continuously washes away the brain, washing away impurities and metabolites in the brain, thereby delaying the aging of the brain.
Lack of sleep will cause this process to be affected, and the probability of neurodegeneration in the body will be increased.
Sleep deprivation also has different effects at different ages.
For teenagers, they are in a period of rapid development in physical, psychological and other aspects. During normal sleep, the human body releases growth hormone to promote development, and the brain nervous system continues to integrate memories, build brain consciousness and promote brain development.
Long-term lack of sleep will affect the growth and development of teenagers, brain development, and seriously affect mental health, resulting in restlessness, depression, loneliness and other psychological problems.
For adults, in the face of various pressures from society and family, sometimes they have to work overtime and stay up late. Short-term sleep irregularity has little impact on the body, psychology, intelligence, etc., but long-term bad sleep habits will cause a variety of discomfort, such as insomnia affecting metabolism and endocrine disorders.
Some people also develop palpitations, high blood pressure, and even serious cardiovascular events. In recent years, there have been frequent incidents of sudden death of office workers due to staying up late for a long time and overwork.
Remove sleep disturbances to avoid chronic sleepiness
It's important to avoid chronic sleepiness and get quality sleep.
Sleep duration varies from person to person, some people are born short sleep, 4, 5 hours is no problem, some people will sleep 10 hours, but as long as there is no specific change, it is considered normal, which is not the main criterion for quality sleep.
There is no absolute definition of high-quality sleep, generally speaking, one is from the appearance of your sleep process does not appear snoring, limbs and other abnormal conditions; Second, after you wake up, you feel refreshed, without any discomfort, and can ensure that the next day's work and life are energetic, which can be considered to be relatively high-quality sleep.
A person with good social function, full of energy, emotional stability and quick thinking does not have to worry about high-quality sleep, and this idea means that there are some physical and mental problems that affect the quality of sleep, such as stress caused by anxiety and depression affect sleep, physical problems such as sleep apnea caused by overweight, or family genetic insomnia physique and so on. Finding these problems and addressing them is the foundation for getting quality sleep.
If you want to get quality sleep, you need to clear away various sleep disorders.
Sleep disorders are mainly divided into six categories. First, sleep disordered breathing, including snoring and other breathing problems during sleep; The second is insomnia, including various insomnia symptoms such as difficulty falling asleep; The third is sleep behavior disorder, including sleepwalking, rapid eye movement sleep behavior disorder, which is usually a precursor symptom of Alzheimer's disease and Parkinson's syndrome; The fourth is sleep and wake disorder, people with this sleep disorder have changes in biological rhythms, and the time to sleep and get up without external interference is different from normal people; Fifth, excessive sleepiness, including narcolepsy, uncontrollable sudden sleep in daily work and life; The sixth is normal variation or independent symptoms, that is, it is not currently confirmed as a disease, such as occasional snoring or talking in your sleep, no particularly clear pathological damage was found, can be attributed to this classification.
If you have a sleep disorder, it is necessary to see a doctor immediately.
Some common patients in the clinical psychology department come for medical treatment because of dizziness, headache, slow reaction, poor memory, arrhythmia, and finally found to be serious chronic insomnia.
