I often sleep until the middle of the night and wake up in the early morning. What's going on? Be vigilant or 3 faults
Backstage, many people left messages to Xiao Jiu, saying that they always felt sleepy and woke up in the middle of the night.
45-year-old Mr. Wang: I worked for 7 years and finally entered the senior management level, but people are 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 Lingchen wakes up at two or three o'clock, and then I can't fall asleep again, which has seriously affected my work and life the next day.
43-year-old Ms. Xu: I am a stay-at-home mother now. I thought I could relax a little after my son was admitted to university, but it is still easy to wake up every night.
40-year-old Mr. Liu: When I was only forty years old, my career was in trouble, and my heart was very anxious and powerless. As a result, my sleep quality is very poor. I wake up at 3 o'clock in the evening. Sitting on the windowsill, lighting a cigarette, and getting through the long, silent night alone.
The three contributors are all 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 Lingchen, 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 waking up in the middle of the night?
There are many reasons for easy waking up in the middle of the night. First of all, it can be some non-disease factors , such as aging, the decline of sleep stability, 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, drug effects, etc., these non-disease factors may lead to easy waking up in the middle of the night.
In addition, waking up easily in the middle of the night may also be caused by the following diseases:
• Insomnia
In addition to difficulty falling asleep, insomnia patients actually have difficulty falling back asleep 20-30 minutes after waking up, also known as insomnia. Insomnia can occur alone or as a manifestation of other mental illnesses.
• Neurodegenerative diseases
Neurodegenerative diseases such as dementia and Parkinson's can impair the patient's biological rhythm, leading to problems such as fragmented sleep and frequent nighttime awakenings.
• 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. After the brain is deprived of oxygen, people wake up. Sometimes 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 "hunger and satiety" oxygen supply method may damage the body's organs.
If you wake up frequently at night with symptoms such as gasping, dizziness, headache, and physical drowsiness, it may 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 sleepier and more tired
A good night's sleep can help us restore energy, however, some bad habits can make us sleepier and more tired.
First, choose a pillow that is too high or too low.
A pillow that is too low can lead to a stiff neck, or the possibility of puffy eyelids 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, I like to sleep with my head covered.
Sleeping with the head covered may cause difficulty in breathing, and with the continuous increase of carbon dioxide concentration and the continuous decline of oxygen concentration in the quilt, inhalation of humid air for a long time may cause hypoxia to the brain, which may cause nightmares and reduce sleep quality. After waking up Also feeling dizzy and lethargic.
Finally, love to sleep with a pillow and hands . 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.
3. 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?
In fact, whether foot bathing is effective, we must first distinguish what kind of insomnia it is.
The main effect of foot soaking to help sleep is insomnia caused by sub-health state. Liu Juan, chief physician of the Center for Disease Control, Dongzhimen Hospital, Beijing University of Traditional Chinese Medicine, said, for example, if you cannot get a normal sleep for more than two weeks in a row, including early awakening , Difficulty falling asleep, falling asleep until 3 or 4 o'clock and can't fall asleep again.
It is worth noting that this kind 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". In this case, it is better to go to the hospital in time.
The ineffectiveness of foot soaking to help sleep is mainly due to high pressure, fast work rhythm, late sleep and insomnia caused by brushing 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, while the quilt core is recommended to be down, cotton and silk, 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 when lying on the back is the height of one punch, and the height of the pillow when lying on the side is the height of one punch and one palm.
·floor
In order to facilitate turning over, it is recommended that the bed should be slightly higher than the knee of the sleeper, 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.
The bed should be moderately soft and hard, with a relatively 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
Pajamas should be sweat-absorbent, loose-fitting, wind-proof, and comfortable, with no collar, no buttons, and no binding on the neck, chest and waist.
Cotton velvet 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, "When a person sleeps three times, his life is thinner than paper". Although it sounds exaggerated, there is actually some truth to it. 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 per 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 to eat sleep . First of all, sleeping after a full meal can slow down the digestion rate of the gastrointestinal tract, which may cause gastrointestinal dysfunction.
Secondly, a large amount of food stays in the intestines after a full meal. Sleeping at this time is likely to cause the food to be mixed with bile and gastric juice, reflux into the esophagus, irritate the esophagus and increase the risk of esophagitis and pharyngitis.
Finally, sleeping after eating affects the metabolism and absorption of energy, so that more energy is converted into fat, increasing the chance of gaining weight and inducing fatty liver.
The third is the sense of breath. A research report in the American "Neurology" pointed out that sleeping with anger is likely to further deepen the picture of anger, which may make you sleepless at night, and may wake up more angry at the same time.
Going to bed late and waking up late and insomnia and dreaming can be described as the normal state of modern people. Long-term lack of sleep or poor sleep quality will affect your mental state the next day. If things go on like this, it is not good for 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.
References:
[1] "Is it easy to wake up in the middle of the night because the body is asking for help? Not only does staying up all night hurt the body, but sleeping incorrectly is also harmful! ". Chronic Diseases. 2022-04-08
[2] "It turns out that these habits will make people sleepier 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 insomniacs are finally saved". Life Times. 2018-01-08
[4] ""When a person sleeps three times, his life is thinner than paper"? What are the three senses? These kinds of abnormalities may be because the body is "calling for help"...". Popular Science China. 2022-04-06
[5] "When a person sleeps three times, his 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, but beware is the body's "SOS"! 》. I am a big doctor official WeChat. 2022-03-13
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