Sleeping at night is the most relaxing time of the day.
The body is resting, the emotions are calmed, and all tissues and organs of
are also fully repaired.
However, it is also sleeping, but the postures and habits are different.
Especially many people like to sleep with the light on,
Don’t think that sleeping on the light is a little electricity bill.
Long time may cause great harm to your health!
Sleep on the light for a long time, and your health is damaged.
Inhibits melatonin secretion
Night light source will cause confusion in the natural physiological rhythm, thereby inhibiting pineal gland secretion of melatonin. The decrease in melatonin secretion will affect the quality of sleep, and immunity will decrease over time.
Obacteria
A study published in the Journal of Internal Medicine of the American Medical Association said that women who were exposed to artificial light at night had a 19% higher risk of obesity than those without light exposure.
cancer risk increases
In May 2021, the authoritative journal Cancer published a study on night lights. This large-scale cohort study selected 464,371 participants. The results showed that artificial lighting at night was too strong, and the risk of thyroid cancer can be increased by 55%, and the risk for women is higher.
Tips: People who are used to sleeping on the lights will need some adaptation time to fall asleep in a completely dark environment. It is recommended to gradually reduce the brightness of the light source or buy warm-colored lights. The light is soft and has a relatively small impact on sleep. Then slowly try to turn off the lights and sleep.
Frequent early awakening hiding the risk of depression?
Early awakening is a type of insomnia.
Symptoms: wakes up earlier than usual, more than 30 minutes earlier. In addition, the total sleep time is shortened. For example, if you slept for an hour tonight and wake up for an hour the next morning, it is not considered early. Some elderly people are used to going to bed early and getting up early, and the overall sleep time is not considered early awakening.
Severity: After waking up the next day, I obviously felt that I was inadequate in my physical strength and energy, and my attention and memory were affected. In addition, some people may become irritable and prone to tantrums.
Duration: occurs three times or more times a week, and lasts for three months or more consecutive early awakening.
The causes of early awakening can basically be divided into two major categories, one major category is primary and the other major category is secondary.
Secondary early awakening: Early awakening caused by mental illness. For example, depression has a typical symptom of early awakening. Secondly, some physical diseases may also lead to early awakening, such as respiratory diseases that can lead to hypoxia, affect our sleep, drugs or irritating foods can also lead to early awakening.
Primary early awakening: After excluding these secondary factors, if symptoms of simple early awakening appear, there are very important factors that are psychological factors, as well as environmental impacts, such as temperature, light, etc. Environmental discomfort can also lead to early awakening. If you sleep too much during the day or always lie down during the day, insufficient activity will also affect your sleep.
Note: Early awakening of depression has its own characteristics. First of all, the degree is relatively serious. Early awakening of depression is often two hours or more earlier than usual. Secondly, early awakening of depression is often accompanied by other symptoms, such as the mood is particularly bad after waking up in the morning. This mood gradually improves over time. The morning is heavy and light at night is a typical signal of depression. You should seek medical treatment in time.
follows these points, and you can sleep until dawn
You can use the following three points to evaluate your sleep quality and discover whether you have any sleep problems as soon as possible.
Sleep time: Can you start to fall into a state of trouble from 10:00 to 11:00 pm every day and turn to sleep.
Sleep duration: Can sleep enough for 7 hours to 8 hours a night before waking up naturally.
Feelings after waking up: is full of energy.
When any of them is not satisfied, you need to be vigilant. If there are long-term problems, you need to go to the sleep department of the hospital for treatment.
also needs to ensure good sleep:
Do abdominal breathing before going to bed
Actively bulge the abdominal muscles slowly when inhaling, and actively retract the abdominal muscles slowly when exhaling, so as to reduce the breathing frequency, which will relax people and reduce anxiety.
Bare more sun and exercise more
Add sunlight during the day, which will accumulate more natural melatonin in the brain and help sleep at night. In addition, you can do more exercise, even if you take a walk for half an hour, it will be beneficial to sleep.
Maintain optimistic emotions
Objective things and self-mindset can have an impact on emotions. If there is no way to change objective things, try to change your perspective of things and change your mentality.
Create a comfortable sleeping environment
Maintain a regular life. A regular life not only includes work and rest, but also includes the regularity of three meals a day. The sleeping environment should be quiet and comfortable, turn off the lights in time before going to bed, and do not look at electronic devices.
Treat chronic diseases as soon as possible
Some urinary system diseases, respiratory diseases, etc. will affect the quality of sleep. Patients with these diseases should treat them as soon as possible to restore sleep and form a positive cycle.
Don't use medicine randomly
Some young people abuse melatonin, sleeping pills, etc. regardless of their physical condition. This is not only not good for improving sleep, but may also have other side effects.
Editor in charge Yang Linyu
Source Pudong release
