Backstage, many people left messages to Xiao Jiu, saying that they always felt sleepless and always woke up in the middle of the night.

Mr. Wang, 45 years old: I worked for 7 years and finally entered the senior management level. People are getting busier, more anxious. Recently, is always sleeping until 2 or 3 o’clock in Lingchen, and then I can’t fall asleep again, which has seriously affected my work and life the next day.

40-year-old Mr. Liu: My career is in trouble, and my heart is very anxious and powerless, which leads to my poor sleep quality.Wake up at three o’clock in the evening. Since I couldn’t fall back to sleep, I could only sit on the window sill and light a cigarette to get through this long, silent night alone.

Both contributors are facing the same problem, that is, they wake up without warning in the middle of the night or at two or three o’clock in the middle of the night, and then have difficulty falling asleep. , why do they do this? Is it caused by stress? Or is there another reason?

1. What’s the matter with sleeping until the early morning and waking up in the middle of the night?

There are many reasons for easy waking up in the middle of the night, the first can be some non-disease factors, such as old age The sleep stability decline, the influence of the sleep environment (light, noise, etc.), poor sleep hygiene habits (drinking coffee, strong tea, etc. before going to bed, etc.), sleeping too long during the day, drug effects, etc., these non-disease factors may lead to the middle of the night Wake up easily.

In addition, easy waking up in the middle of the night may also be caused by the following diseases:

•Insomnia Symptoms

Insomnia sufferers have difficulty falling asleep, in fact, it is difficult to fall back asleep 20-30 minutes after waking up, also known as insomnia. Insomnia can occur alone or as a manifestation of other mental illnesses.

•Nervous system degenerative diseases

Dementia, Parkinson’s and other neurodegenerative diseases will The patient’s biological rhythm is impaired, resulting in problems such as sleep fragmentation and frequent awakenings at night.

•Sleep apnea syndrome

Also known as snoring, during sleep, the tissues around the airway collapse and oxygen cannot fully enter the lungs, which may make the body in a state of hypoxia, thereby slowing the heartbeat and depriving the brain of oxygen. After that, let people wake up, and sometimes this state may not even be felt by oneself.

After awakening, oxygen re-enters the blood, and the heart beats faster to deliver oxygen to the whole body… This repeated “hunger and satiety” oxygen supply method may damage the body’s organs .

Iffrequent waking up at night, gasping for breath, dizziness, headache, drowsiness, etc. , most likely due to sleep apnea syndrome.

In addition, heart failure, chronic obstructive pulmonary disease, benign prostatic hyperplasia, hypoglycemia, bone and joint pain and other physical diseases may cause patients to wake up easily in the middle of the night.

Second, these bad habits will make you sleepier and more tired

< span>A good night’s sleep can help us rejuvenate, however, some bad habits can make us sleepier and more tired.

First, the selected pillow is too high or too low.

A pillow that’s too low can lead to a stiff neck, or a puffy eyelid or dizziness the next day due to excess blood flow to the brain. If the pillow is too high, it will affect the respiratory tract and make it easier to snore. It will also cause discomfort to the neck for a long time, and may even cause a hunchback.

Second, liketo sleep with the head covered.

Sleeping with the head covered may cause breathing difficulties, and as carbon dioxide levels in the quilt continue to rise and oxygen levels continue to fall, prolonged inhalation of moist air can damage the brain. It may be lack of oxygen, which can easily make people have nightmares, reduce the quality of sleep, and also feel dizzy and lethargic after waking up.

Finally, while sleepinglove the pillow Sleep. Placing both hands under your head affects blood circulation and may cause numbness and soreness in your upper extremities. In addition, increased intra-abdominal pressure, in the long run, may lead to reflux esophagitis.

Third, fall asleep quickly and make 4 preparations

Some people can’t sleep, so they soak their feet every day to help them sleep. Is this possible? Why does it seem to work for some and not for others?

ActuallyWhether the foot bath is effective, first of all, it is necessary to distinguish what kind of insomnia it is.

Foot soaks are effective for sleep aids mainly due to insufficiency caused by sub-healthSleep, said Liu Juan, chief physician of the Center for Disease Control, Dongzhimen Hospital, Beijing University of Traditional Chinese Medicine, for example, if you cannot get a normal sleep for more than two consecutive weeks, including early awakening and difficulty falling asleep , Sleep until 3 or 4 o’clock and can’t fall asleep again.

It is worth noting that this type of insomnia is not a disease, so insomnia caused by anxiety disorders and depression is not In the scope of “foot soaking to help sleep”, it is better to go to the hospital in time for this situation.

The ineffectiveness of foot soaking to help sleep is mainly due to high pressure, fast work pace, late sleep and insomnia caused by brushing mobile phones.

So how to fall asleep fast? You can start from 4 aspects.

·futon

futon is recommended to choose linen, muslin, Cotton yarn and other materials, while the quilt core is suggested to be down, cotton and silk wool, followed by acrylic cotton.

In addition, in order to increase the effect of keeping warm, the mattress should be thicker than the quilt. As for the softness, it can be determined according to personal habits and preferences. But don’t pursue softness and elasticity too much, otherwise you will feel collapsed when sleeping on it, which is not friendly to the spine. The quilt is recommended to be lighter, so that it will not oppress the body.

pillow

The height of the pillow should be at the level of the head and torso when lying on the side.

Usually the height of the pillow is the height of one punch when lying on the back and the height of one punch plus one palm when lying on the side.

·bed

In order to facilitate turning over, it is recommended that the bed be slightly higher than the knee of the sleeper OK, about 0.4m~0.5m. In addition, the bed should be 0.2m~0.3m longer than the sleeper’s height, and 0.4m~0.5m wider than the sleeper’s body width.

Beds should be moderately soft and firm, with large elasticity and softness, which is not conducive to sleep. At this time, you can consider adding a harder mattress for a comprehensive look.

pajamas

Pyjamas should be sweat-absorbent, loose-fitting, wind-proof, and comfortable, with no collar, no buttons, and no binding on the neck, chest, and waist.

For autumn and winter, it is recommended to wear pajamas of cotton velvet and terry cloth, while for spring and summer, it is recommended to wear pajamas of silk and tulle.

Extension: These three kinds of sleep, I advise you not to sleep

As the saying goes, “If you sleep three times, your life is thinner than paper”, although it sounds exaggerated , in fact, there may be some truth. What three senses do these three senses refer to?

The first is long sleep. Studies have found that sleeping less than 7 hours or more than 9 hours a night increases the risk of cardiovascular disease. In addition, sleeping for a long time, especially on weekends, does not actually relieve fatigue, but will affect the sleep cycle, making it easier to insomnia at night.

The second is a full meal. First of all, sleeping after a full meal can slow down the digestion rate of the gastrointestinal tract, which may cause gastrointestinal dysfunction.

Secondly, after a full meal, a large amount of food stays in the intestinal tract. Sleeping at this time may cause the food to be mixed with bile and gastric juice, reflux into the esophagus, and cause irritation to the esophagus. Increases the risk of developing diseases such as esophagitis and pharyngitis.

Finally, sleeping after eating affects the metabolism and absorption of energy, so that more energy is converted into fat, which increases the probability of obesity and the induction of fatty liver.

The third type is breath sense. A study in the American Journal of Neurology pointed out that sleeping with anger is likely to deepen the picture of anger, which may cause you to lose sleep at night, and wake up at the same time. angry.

Sleep late and wake up late and insomnia and dreaming are the normal state of modern people, long-term sleep Insufficient or poor sleep quality will affect your mental state the next day, and in the long run, it will be detrimental to your health. If it is insomnia caused by bad habits, it is recommended to correct it in time. If it is insomnia caused by diseases, it is recommended to seek medical attention in time.

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