A human life,
spends one-third of the time in sleep,
Excellent sleep quality
can eliminate fatigue and restore physical strength.
But in recent years,
Everyone seems to fall in love with staying up late.
Turn off the lights at 12 o'clock in the evening and lying on the bed,
eyes are locked in their hands,
strives to be the "stay up late champion".
0 Xiao He finished taking a shower, covered himself with a mask and prepared to brush Weibo before going to bed. Unexpectedly, he saw gossip of a well-known celebrity. His originally healthy sleep time became "staying up late and eating melons".
Eat melon, an online buzzword, whose meaning is to express a state that is not about one's own business, does not express opinions but only watch. Ordinary netizens often call themselves "melon-eating crowd". "Melon" represents a hot gossip event.
"Look at Weibo! Celebrity XXX is cheating!"
Xiao Liu is approaching the postgraduate entrance examination and is under great pressure to study. Recently, he had a fight with his girlfriend again. He was restless and could not sleep. He wanted to use a short video before going to bed to relieve the stress, but as he brushed, he found that something was wrong.
"Why is it at three o'clock? Can't watch it anymore!"
is not me who wants to stay up late! It is the first hand that my phone moves first! Be careful to play too much at night, which will cause sleep disorders ...
"Insomnia" Strictly speaking, it means being unable to fall asleep or completely missing sleep. Clinical usually refers to a subjective experience in which the patient is not satisfied with sleep time or quality of sleep and affects social function during the day. Insomnia is a common phenomenon today.
According to a sleep survey report released by the China Research Association, 300 million people in my country currently have sleep disorders, more than 75% of people fall asleep after 11 pm, and nearly 1/3 of them fall asleep after 1 AM.
There may also be deep-seated reasons such as organic diseases or psychological problems behind the inefficiency of sleep.
1. The biological clock changes
As we age, the secretion of growth hormone in the body decreases and the body secretes melatonin decreases, and the sleep pattern of people will also change. Most elderly people's biological clocks will be advanced, resulting in sleep disorders and disorders.
2. Physical energy consumption is less
After retirement, the elderly will reduce their energy consumption, which is not easy to feel tired and , so they will not easily become sleepy.
3. Side effects of diseases or drugs
The elderly are prone to attack by various diseases, such as physical discomfort caused by cardiovascular and cerebrovascular diseases , migraine , etc., which will cause sleep disorders in the elderly.
4, other factors,
The sound around
is too noisy, the room is too bright, worrying, etc., which will cause depression, which will also lead to sleep problems for the elderly. How to confirm that
suffers from insomnia? The
standard is as follows: Difficulty falling asleep, still unable to sleep after lying in bed for 30 minutes, wake up in the early morning, or wake up frequently at night, 3 times a week and last for at least one month, resulting in obvious discomfort or affecting daily life.
What are the terrible consequences of insomnia?
From the perspective of the duration of the disease, insomnia is divided into transient insomnia and chronic insomnia.
Occasional insomnia, which is strictly speaking, does not cause much damage to people, and it causes fatigue and incoordination of movements the next day. Generally speaking, it can be changed through psychological adjustment.
Long-term insomnia, that is, chronic insomnia is more harmful!
5 sleep-aided tips
Do not do mobile phone control
If you want to not be attracted by your phone, you might as well not bring your phone to the pillow and place it on the table. What should I do if I can’t control it? Set up a "sleep mode" for my phone to help me fall asleep early.
Adjust the biological clock
It is still difficult to adapt to going to bed early all of a sudden. Gradually get your sleep time earlier, and it’s better to get up early. Don’t stay up late on weekends, keep your schedule, and slowly adjust your biological clock to achieve a real early bedtime.
Reasonable diet
Eat breakfast for dinner and eat less, which reduces the burden on the body and is more conducive to falling asleep. Keep getting up early and eating breakfast, ingest the right amount of meat, and eat more vegetables, fruits and melons. Drinking a cup of hot milk before going to bed at night will drive away the fatigue of the day and also help you sleep.
Strengthen exercise
Ask friends to take a walk outside and jog for a while. skipping rope is also a good choice. Take a hot shower after you get home. Relax your mind and exercise your body. I was slightly tired in bed at night and just fell asleep.
Create a good environment
If the light is too strong, you can wear an eye mask, pull up the blackout curtain, and listen to some light music before going to bed to help you fall asleep.
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