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Expert of this article: Zhao Wei, MD, Deputy Chief Physician of Tianjin University Teda Hospital
Unhappy Just get some sleep.
I’m not feeling very well today, but a good night’s sleep will relieve it. p>
Sick and not feeling well, get some sleep and rest.
…
Sleep is a top priority in our daily life, one third of our lives The time is spent in sleep. And the quality of sleep also has a significant impact on health.
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< p>As the saying goes: “When a person sleeps three times, his life is thinner than a paper”? Is there any basis for this statement? What kinds of sleep are harmful to the body? Great harm?
Not everyone knows the science of sleep, let’s learn together.
“Three sleep, life is thinner than paper”? “Sleep three times, life is thinner than paper” is a certain scientific reason . High-quality sleep is characterized by adequate, reasonable, regular, continuous, and moderately deep sleep. Sleep disturbances and improper sleep behaviors can have a significant impact on a person’s physical and mental health.
Which “three senses” are harmful to the body?
sleep-in
ideal for adults The sleep time is about 8 hours. Some people have normal sleep physiology and sleep efficiency, but need more than 10 hours of sleep. Such people are called “long sleepers”.
Reversed sleep
The sleep and wakefulness of human is characterized by a circadian rhythm with a cycle of 24 hours. Staying up late at night, insomnia, and long-term shift work may lead to earlier sleep phases, delayed sleep phases, and sleep inversions, known as circadian rhythm disorders.
Night owls who go to bed late and wake up late are circadian rhythm disorders with delayed sleep phases. Circadian rhythm disorders can be manifested as difficulty in falling asleep, difficulty in maintaining sleep, and increased daytime sleepiness, which can induce cardiovascular, gastrointestinal, metabolic, cognitive, and emotional disturbances, leading to impaired learning, work, and other functions.
emotional sense
many people When you go to sleep, you will recall what happened during the day, replaying both pleasant and unpleasant events in your mind. After forming a habit, you will involuntarily think about it, leading to insomnia.
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Sleep first, don’t bring bad emotions to bed , Sleeping with emotions can lead to insomnia and nighttime awakenings.
Is the body help?
Some people wake up occasionally when they go to sleep at night, Waking up easily in the middle of the night will cause sleep fragmentation and sleep Not high quality.
Elderly (decreased sleep homeostasis), the influence of sleep environment (such as Noise, light, etc.), poor sleep hygiene (consumption of alcohol, coffee, etc. before going to bed), prolonged naps during the day, and drugs (hormones, diuretics, etc.) can all lead to waking up in the middle of the night.
In addition, prone to wake up in the middle of the night may suffer from the following diseases:< /strong>
1. Sleep Apnea Syndrome (Snoring)< /p>
Due to the collapse of the tissues around the airways during sleep at night, oxygen cannot fully enter the lungs, resulting in a lack of oxygen in the body. At this time, the heartbeat slows down, and the brain wakes up due to lack of oxygen (sometimes it is a micro-arousal, and you can’t even feel it). After awakening, oxygen enters the blood again, and the heart begins to beat faster to deliver oxygen… This repeated oxygen supply of “hunger and satiety” will cause damage to various organs of the body.
if anyfrequent awakenings during the night and waking up feeling sleep-deprived , drowsiness, dry mouth and other symptoms, consider the possibility of sleep apnea syndrome.
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2. Insomnia strong>
Insomnia is not only a problem of falling asleep, but if 20- Difficulty falling asleep after 30 minutes, also known as insomnia. Insomnia can occur alone or as one of the manifestations of other physical and mental illnesses.
3. Mental illness
Patients with depression and bipolar disorder are often accompanied by insomnia and difficulty in maintaining sleep. Chronic stress or anxiety can lead to increased levels ofcortisol. Cortisol is a hormone that excites the brain, causing arousal levels to rise, making a person more awake.
4. Nervous System Degenerative Diseases span>
Parkinson’s disease, dementia, etc.Nervous system degenerative diseases Impairs biological rhythms. The patient presents with fragmented sleep and frequent awakenings during the night.
5. Other diseases
Chronic obstructive pulmonary disease, heart failure, benign prostatic hyperplasia, hypoglycemia, and other physical diseases such as bone and joint pain can all lead to wakefulness in the middle of the night.
What other sleep disorders suggest physical health?
In addition to common sleep problems such as insomnia, nocturnal sleep fragmentation, early awakening, and snoring, some relatively rare sleep disorders also It will indicate that the body may be suffering from a certain disease.
Nervous system diseases such as stroke, dementia, Parkinson’s, diabetes, abnormal thyroid function, etc. Endocrine diseases, functional dyspepsia, gastroesophageal reflux and other digestive system diseases, as well as mental and psychological diseases. These diseases also tend to have multiple sleep disturbances.
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1. No Restless legs syndrome
is seen in a variety of neurological disorders, presents asdiscomfort in the legs (sometimes the upper extremities) and a strong desire to move the limbs. Symptoms worsen at rest or at night and improve with activity, causing difficulty falling asleep and frequent nighttime awakenings.
2. Periodic limb movement disorder< /strong>
Appears as nighttimeinvoluntary leg twitching , can also cause nocturnal awakenings. Periodic limb movement disorder is present in about 80% of people with restless legs syndrome.
3. Excessive daytime sleepiness< /span>
Seenarcolepsy, metabolic encephalopathy, stroke, brain tumor, encephalitis, neurodegenerative diseases (dementia, Parkinson’s, etc.) and psychiatric disorders.
4. REM sleep behavior disorder
Patients exhibit different levels of behavioral activity during sleep< /span>. Such as punching and kicking, you can even get out of bed, and you can clearly recall the content of your dreams after waking up. It can be seen in Parkinson’s disease, dementia, narcolepsy, epilepsy, multiple sclerosis, etc.
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