Have you ever fallen asleep in class, and the more you want to stay awake, the more you want to sleep?
Luke was so sleepy that he couldn’t keep his eyes open during class, and he thought it was because math and science weren’t his favorite subjects, but it turned out that something more serious was going on.
Luke has Obstructive Sleep Apnea Hypopnea Syndrome, a sleep disorder that causes breathing stops and interrupts deep sleep.
Doctors advised him to remove his tonsils and other glands, and for a few weeks after the outpatient surgery, Luke slept soundly every night, stayed awake during the day in class, and studied very efficiently.
You probably never thought about needing more sleep until you were as exhausted as Luke.
While most teens do not have a sleep disorder, they may suffer from sleep deprivation, staying up late surfing the Internet, watching their favorite late-night shows, or keeping their eyes wide open. Tossing and turning in bed for hours.
In addition, sleep can also be disrupted during stressful periods, such as exams, interpersonal problems, etc., when the mind is overburdened and unable to relax.
Image source: Zhanku Hailuo
1. Teenagers need adequate sleep
Adolescents need about 8.5 to 9.5 hours of sleep per night on average. If you go to bed at 10pm, you need to sleep until 7am to meet your sleep requirements.
But that’s not always possible, especially when teens need to study late at night and get up before dawn to catch the car.
Many teens suffer from chronic insomnia, which means having trouble falling asleep or staying in bed for a long time and still not feeling well rested.
When teens lack sleep regularly, it can affect every aspect of their lives, from their relationships with friends, to inability to concentrate in class, to their own emotions.
Many teens who lack sleep are prone to symptoms of anger, mood swings, and even depression.
Lack of sleep also affects complexion, health, and weight, and some studies have linked lack of sleep with an increased risk of obesity, as well as injuries and road accidents. So, if you have a sleep disorder, you must take it seriously.
Two, understand the process of sleep
Everyone needs a good night’s sleep to stay energized, sane, and healthy. To better understand how sleep affects people, let’s take a look at the process of sleep.
Sleep is divided into 5 distinct stages, each with different characteristics in terms of brain waves, eye movements, and muscle tone. Sleep can be roughly divided into two categories, one is REM sleep, you can clearly remember the dreams at this stage, and the other is non-REM sleep.
Non-REM sleep is further divided into 4 stages: Stage 1 is the lightest sleep stage, transitioning from wakefulness to deeper sleep; Stage 2 is moderate sleep , accounting for 40%-50% of the total sleep time;
Stages 3 and 4 are the deepest levels of sleep, this is the stage in which the body regenerates itself, and it is difficult to wake people up during this stage because most people are already asleep at this stage Gotta be confused.
Sleep stages cycle every 90-120 minutes, with approximately 4-5 sleep cycles throughout the night.
Our circadian cycle, the “biological clock” in the body, determines our daily sleep cycle, effects, wakefulness, mood, etc., and even affects our gastrointestinal and metabolic functions.
Melatonin is also closely related to the circadian cycle, where it works with sunlight to help set the brain’s biological clock.
At night, the brain secretes melatonin, which reduces body temperature and helps us sleep.
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Three reasons for poor sleep quality
Going to bed 1 hour earlier will solve sleep problems, keep you awake the next day, and be more productive at work and study.
But other factors can sometimes contribute to poor sleep quality, and here are some medical conditions that can cause sleep problems.
1. Snoring and Obstructive Sleep Apnea Hypopnea Syndrome
Snoring occurs when airflow is restricted and the soft tissue at the back of the throat vibrates. The annoying snoring causes poor sleep quality, but it can also be a more serious sleep disorder – obstructive A symptom of sleep apnea-hypopnea syndrome.
Obstructive sleep apnea-hypopnea syndrome is associated with narrowing of the airways. Your lungs don’t get enough fresh air during sleep, so your brain wakes you up just to catch your breath, opening your airways. If you snore Talk to your doctor about loud sounds or excessive sleep.
2. Gastroesophageal reflux disease
Some teens have gastroesophageal reflux disease, which usually occurs at night after lying down to sleep, thus disrupting sleep.
Typically, a muscle valve between the esophagus and the stomach system prevents acid from flowing back into the esophagus. Backflow back into the esophagus causes irritation and inflammation, which in turn interferes with the sleep cycle.
3. Restless legs syndrome
Restless legs syndrome is a feeling of squirming and crawling in the legs, resulting in an uncontrollable urge to move the leg. This disease usually occurs between the ages of 11 and 20. It Not only affects normal sleep, but also causes involuntary twitching of the legs during sleep.
4. How to get better sleep?
If you’re trying to relax and follow a good bedtime routine and you’re still not getting enough restful sleep, talk to your doctor.
If your doctor suspects that you have a sleep disorder, you will need a sleep test called polysomnography, which can determine if you have apnea, restless legs syndrome, or other problems.
All of these sleep disorders require a doctor’s treatment plan.
If there is no physical problem, refer to the following “Sleep Tips” to ensure a more restful sleep:
Image source: Zhanku Hailuo
Create a regular bedtime and stick to it, even on weekends.
Turn off your computer and cell phone when you’re ready to sleep so text messages and ringtones don’t interrupt your sleep.
A recent study of nearly 10,000 teens found that using electronic devices before bed reduces sleep time.
Eat sugar sparingly, as sugar can cause a sudden spike in blood sugar that can cause you to wake up in your sleep when your blood sugar drops in the middle of the night.
Exercising regularly will help you sleep better, but avoid exercise right before bed.
Get to a bright place as soon as possible after getting up in the morning, and avoid bright light at night because light signals the brain to “wake up”.
Reduce noise in your bedroom and wear earplugs if you are sleeping.
Eating foods with a calming effect, MIT research found that carbohydrate-rich foods, such as bread, grains, etc., can increase the level of serotonin in the brain, which has a certain Calming effect, can make us sleep more soundly.
Take a hot shower before bed, and after bed is the cooling phase of your body temperature, so keep your bedroom cool after a hot shower to see if that affects this phase.
Sleep cycles may be affected while taking this medicine. Using medications for ADHD or ADHD may cause insomnia.
Maintain peace of mind. Anxiety and worry can interfere with healthy sleep. Try relaxation treatments, such as meditation, before bed.
If you have any of the medical conditions listed above, feel stressed or depressed, and the above suggestions don’t work, talk to your doctor. A good night’s sleep is vital to health, and if you don’t sleep well, you should seek help.
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