I often sleep until midnight and wake up in the early morning, what's the matter? Vigilance or 3 faults

Backstage, many people left messages for Xiaojiu, saying that they always felt that they couldn't sleep well, and they always woke up in the middle of the night.

Mr. Wang, 45 years old: I have worked for 7 years and finally entered the senior management level, but I am getting busier and more anxious . During the day, the business is highly concentrated, and at night there are still projects waiting to be processed. Recently, I always sleep until two or three o'clock in the morning, and then I can't fall asleep again, which has seriously affected the work and life of the next day.

Ms. Xu, 43 years old: I am a full-time mother now. I thought I would be able to relax after my son was admitted to university, but it is still easy to wake up every night. Sometimes it is difficult to fall asleep again, so I can only toss and turn on the bed waiting for dawn.

40-year-old Mr. Liu: When I was only 40 years old, my career was in trouble. I was very anxious and powerless. As a result, my sleep quality was very poor. I would wake up at three o’clock in the evening. Sitting on the window sill, lighting a cigarette, and surviving the long and silent night alone.

The three contributors all faced the same problem, that is, they woke up without warning in the middle of the night or at two or three o'clock in the morning, and then it was difficult to fall asleep. Why did they do this? Is it caused by stress? Or is there another reason?

1. What's the matter with always waking up in the middle of the night?

There are many reasons for easy waking up in the middle of the night. First, it can be some non-disease factors , such as the decline of sleep stability when getting older, the influence of 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, the influence of drugs, etc., these non-disease factors may cause easy waking up in the middle of the night.

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

• Insomnia

Patients with insomnia, in addition to difficulty falling asleep, actually have difficulty falling asleep 20-30 minutes after waking up, which is also called insomnia. Insomnia can occur alone or as a manifestation of other mental illnesses.

• Nervous system degenerative diseases

Neurodegenerative diseases such as dementia and Parkinson's can impair patients' biological rhythms, leading to 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 put the body in a state of hypoxia, thereby slowing down the heartbeat. After the brain is hypoxic, people wake up, sometimes in this state You may not even feel it yourself.

After awakening, oxygen re-enters the blood, and the heart beats faster to deliver oxygen to the whole body... This repeated "hungry and fullness" oxygen supply method may damage body organs.

If you wake up frequently at night, accompanied by symptoms such as panting, dizziness, headache, and physical sleepiness, it is likely to be caused by 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.

2. These bad habits will make you more sleepy and tired

A good night's sleep can help us restore our energy, however, some bad habits may make us more tired the more we sleep.

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

Pillows that are too low can lead to stiff neck, or eyelids can be puffy or dizzy 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. If this happens for a long time, it will cause discomfort to the neck and may even cause hunchback.

Secondly, I like to sleep with my head covered.

Sleeping with your head covered may cause breathing difficulties, and as the concentration of carbon dioxide in the quilt continues to rise and the concentration of oxygen continues to drop, inhaling humid air for a long time may cause the brain to lack oxygen, which is easy to make people have nightmares and reduce sleep quality. Also feel dizzy and lethargic.

Finally, I love to sleep with my hands on my pillow when I sleep . If you put your hands under your head, it will affect blood circulation and may cause numbness and soreness in your upper limbs. In addition, increasing intra-abdominal pressure may lead to reflux esophagitis in the long run.

3. To fall asleep quickly, make 4 preparations

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

In fact, whether foot bathing is effective, we must first distinguish what kind of insomnia it is.

The effect of soaking feet to help sleep is mainly insomnia caused by sub-health. Liu Juan, chief physician of the Treatment Center of Dongzhimen Hospital of Beijing University of Traditional Chinese Medicine, said that for example, one cannot get a normal sleep for more than two consecutive weeks, including early awakening. , Difficulty falling asleep, sleeping until 3 or 4 o'clock and no longer falling asleep, etc.

It is worth noting that this kind of insomnia is not a disease, so insomnia caused by anxiety and depression is not within the scope of "foot soaking to help sleep". In this case, it is better to go to the hospital in time.

The ineffectiveness of foot bathing is mainly due to insomnia caused by high stress, fast work pace, late sleep and swiping mobile phones.

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

·bedding

It is recommended to choose fine linen, fine cotton, cotton yarn and other materials for the quilt, and down, cotton and silk for the quilt core, followed by acrylic cotton.

In addition, in order to increase the effect of keeping warm, the quilt should be thicker than the quilt. As for the softness, it can be determined according to personal habits and hobbies. But don't over-pursue softness and elasticity, otherwise you will have a sense of collapse when sleeping on it, which is not friendly to the spine. The quilt is recommended to be thinner 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 a fist when lying on the back, and the height of the pillow is the height of a fist plus a palm when lying on the side.

·floor

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

Pay attention to the softness and hardness of the bed. A relatively flexible and soft bed is not conducive to sleep. At this time, you can consider adding a harder mattress for comprehensive consideration.

·pajamas

Pajamas should be sweat-absorbent, loose, wind-shielding, and comfortable. They should be collarless, buttonless, and not restrict the neck, chest, and waist.

Cotton and terry pajamas are recommended for autumn and winter, while silk and tulle pajamas are recommended for spring and summer.

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

As the saying goes, "If a person sleeps three times, his life is thinner than paper." Although it sounds exaggerated, it actually has some truth. So which 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 per night increases the risk of cardiovascular disease. In addition, sleeping late, especially on weekends, does not actually relieve fatigue, but instead affects the sleep cycle, making it easier to suffer from insomnia at night.

The second type is full meal sleep . First of all, going to bed after a full meal can reduce 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 mix with bile and gastric juice and flow back into the esophagus, causing irritation to the esophagus and increasing the risk of inducing diseases such as esophagitis and pharyngitis.

Finally, going to bed after eating will affect the metabolism and absorption of energy, so that more energy will be converted into fat, increasing the chance of getting fat and inducing fatty liver.

The third is to bring aura. A research report in the American "Neurology" pointed out that sleeping with angry emotions is likely to further deepen the angry picture, which may make you lose sleep at night and wake up more angry.

Going to bed late and waking up late and insomnia and dreaminess are the normal state of modern people. Long-term lack of sleep or poor sleep quality will affect one's mental state the next day. If things go on like this, it is not good for health. If the insomnia is caused by bad habits, it is recommended to correct it in time. If the insomnia is caused by a disease, it is recommended to see a doctor in time.

References:

[1] "Easy to wake up in the middle of the night is the body calling for help? Not only does staying up late hurt your body, but sleeping wrong is also harmful! ". Chronic Disease World. 2022-04-08

[2] "It turns out that these habits will make people sleep more and more tired!" The first one you always do". CCTV life circle. 2021-06-27

[3] "A formula calculates the quality of sleep, these 8 types of insomnia are finally saved". Life Times. 2018-01-08

[4] ""People sleep three times, life is thinner than paper"? What are the three senses? These kinds of abnormalities may be the body is "calling for help"... ". Popular Science China. 2022-04-06

[5] "A person sleeps three times, life is thinner than paper"? These 3 kinds of sleep advise you to sleep less! It is easy to wake up in the middle of the night, beware is the body's "distress signal"! ". I am a doctor official micro. 2022-03-13

Reprinting is prohibited without the author's permission