Are you deceived by the '8-hour sleep theory'? How to deal with poor sleep? It is recommended to know

> > About one-third of our life is spent in sleep, which shows that sleep is very important to us. In order to prove the importance of sleep science, the 2017 Nobel Prize in Physiology or Medicine was awarded to Three scientists, who deciphered the genes responsible for regulating circadian rhythms, and while no one can say for sure why all life forms need sleep, we know that if an animal is deprived of sleep, it will die quickly. >

So, do you know how well you sleep right now? The best sleep time may not be the 8 hours you think. It is recommended to know as soon as possible and not make any mistakes in sleeping.

What causes poor sleep?

1. Stressful events: short-term insomnia may occur, such as exams, interviews, accidents at home, lovelorn or childcare.

2. Bad sleep habits: Long-term insomnia is mainly related to bad sleep habits, and may also be formed on the basis of short-term stress insomnia. Bad sleep habits include watching mobile phones before going to bed, playing games, and strenuous activities such as fitness, running, etc. , drinking and coffee before going to bed, or failing to develop a good routine, such as going to bed at 12 or 1-2, or taking a long lunch break during the day, may cause long-term insomnia.

3. Disease factors: Parkinson's disease, multiple system atrophy, Alzheimer's disease, etc., may be complicated by insomnia. Insomnia can be divided into short-term insomnia or long-term insomnia. The reasons for insomnia should be comprehensively analyzed according to the complications.

Are you deceived by the "8-hour sleep theory"?

Many people believe that people of any age should get 8 hours of adequate sleep a day, and lack of sleep has a huge impact on health, but is the 8-hour sleep theory really suitable for everyone? After the age of 60, what is the best time to sleep? Blind pursuit of 8 hours of sleep will not only have no beneficial effect on the body, but also disrupt the original biological clock, burying hidden dangers to health.

People of different ages have different requirements for sleep, and the best sleep time every day is also different. The younger the age, the longer the sleep time, and the elderly insist on sleeping 8 hours a day, which will break the biological clock of the elderly and increase the burden on the body. The above middle-aged and elderly people only need to control the sleep time to 5-6 hours, and take a proper lunch break of 20-30 minutes at noon to relieve the pressure and burden of the body and not be too tired.

So don't be deceived by the 8-hour sleep theory, because this sleep rule is not suitable for everyone who wants to know whether they should follow the 8-hour sleep theory, but also make corresponding judgments according to their actual situation, try not to do it blindly.

How to deal with poor sleep? It is recommended to know

1. Short-term insomnia : If the patient has poor short-term sleep, such as jet lag adjustment, melatonin can be used to help adjust sleep. If insomnia is caused by other reasons, such as stress, tension, anxiety, etc., drugs can be used, and short-term sleeping pills are available For patients with difficulty falling asleep, mid- and long-term sleeping pills can be used for patients with early awakening or repeated sleep, such as estazolam for short-term insomnia.

2. Long-term insomnia : If the patient suffers from long-term insomnia, the treatment options are cognitive behavioral therapy and drug therapy. The drug therapy is phased treatment, and the above drugs can be used. If the patient suffers from long-term insomnia accompanied by anxiety and depression, it should be used. Anti-anxiety and depression medications, such as serotonin reuptake inhibitors, to help him sleep.

How to relieve headaches caused by lack of sleep?

The headache caused by lack of sleep is caused by the lack of timely rest in the brain, insufficient blood supply to the brain, and slow metabolism. The following measures can be taken to alleviate this problem:

1. Supplementary sleep: After adequate sleep, the brain is fully rested, which can relieve the symptoms of headaches.

2. Aerobic exercise: Doing some aerobic exercise can promote brain metabolism, such as yoga, jogging, walking, skipping, etc., can relax the body, relieve headaches, and the oxygen content in the blood will increase during activity.

3. Refreshing beverages: Lack of sleep causes headaches. When patients cannot rest in time, they can drink beverages containing caffeine or theophylline such as coffee and green tea, which can moderately relieve headache symptoms.

4. Massage: Head or neck massage can promote blood circulation and relieve headaches.

If the patient has a severe headache and the above measures cannot be relieved, some painkillers can be taken at one time, but do not take it for a long time to avoid dependence. It is necessary to develop good sleep habits and rest on time. Long-term lack of sleep will not only cause headaches, but also Cause listlessness, memory loss, endocrine disorders and other symptoms, which is not conducive to health.

The quality of sleep is not good, what food can I eat to improve it?

1. Drink a glass of milk or millet porridge before going to bed. Millet porridge contains chemicals such as tryptophan, which help to promote sleep.

2. If you have poor sleep and poor sleep quality in daily life, you can eat some foods containing vitamins, high-quality protein and dietary fiber, such as milk, soy products, lean meat, fish, etc., in moderation, without contraindications.

3. Fruits help sleep, such as bananas, apples, longan, etc., which have a certain auxiliary effect on promoting sleep. Diet therapy in daily life can help improve sleep quality, but it cannot be used as a treatment method. When sleep quality is poor, it is recommended to consult a professional doctor Under the guidance of the right medicine.