Don’t sleep, don’t rush to take medicine, try these 9 tricks

Don’t sleep, don’t rush to take medicine, try these 9 tricks
“Don’t sleep well, take a few tablets of sleeping pills” “Drink more alcohol before bed to sleep more solidly” “Melatonin is safe and effective, specializes in insomnia” “I can’t sleep at night, and make up my sleep during the day” .Regrettably, these are all sleep misunderstandings.Most insomnia needs to start with lifestyle adjustments. Learn the “faculty for sleeping” with experts.Dealing with insomnia Taking medicine is just a bad idea. A World Health Organization survey found that about 27% of people have sleep problems.The 2015 China Sleep Index Report shows that there are about 31 in China.2% of people have severe sleep problems.The 2018 report shows that about 16% of people sleep less than 6 hours at night, up to 83.81% of people often suffer from sleep problems.The incidence of insomnia in adults is as high as 38.2%, the prevalence of sleep apnea in people aged 30 to 69 is 23.6%.According to the latest International Classification of Sleep Disorders, there are nearly 100 types of sleep disorders that have been identified. Among them, the most prevalent and most harmful sleep disorders include two types, one is “cannot sleep”, including various types of insomnia orBiological rhythms of waking disorders, one type is “not sleeping well”, which is represented by sleep disordered breathing.Director of Otolaryngology Head and Neck Surgery, Tsinghua Chang Gung Hospital, Ye Jingying, said that many patients who seem to be insomnia are not actually insomnia, but the disorder of sleep and wakefulness caused by biological rhythm disorders.Inside each cell of our body is a clock-like structure, and the brain also has a “clock” center. These structures control all physiological activities of the human body, including sleep. When these biological clocks do not match the day and night rhythm produced by the rotation of the earth,At that time, symptoms like “insomnia” that can’t fall asleep at night and lack energy during the day will appear.If these patients are treated as insomnia, they will have half the results with less effort and easily induce potential complications.Therefore, when you can’t sleep, you must not simply buy some sleeping pills, let alone take a large amount of sleeping pills. Instead, take targeted treatment under the guidance of professional doctors.In addition, some patients rely on alcohol to aid sleep, which is not a good choice.Although alcohol can shorten the time to fall asleep, but it will affect the structure of sleep, so it is not recommended to use this method for a long time.Experts teach you “Dams to help you sleep.” Director Ye Jingying learned that most of insomnia is related to lifestyle, surrounding environment, and social environment.Therefore, the most reasonable treatment for insomnia should first focus on lifestyle adjustments, which is also currently recognized as the first-line treatment of insomnia, and is medically referred to as “cognitive behavior therapy.”When insomnia occurs, you should avoid paying too much attention to insomnia, and avoid anxiety and other emotions.Experts recommend cognitive behavior therapy under the guidance of professionals, including recording sleep conditions and determining the average sleep time; setting a sleep schedule based on the average sleep time; and adjusting the sleep time every week until the daytime function returns to normal or is available.Acceptance level.In addition, you can try the following 9 methods: 1.Avoid smoking, alcohol, greasy diet and heavy exercise within three hours before going to bed; 2.Avoid strong light, noise and other stimuli, and do not do activities that make you easily excited before going to bed, it is best not to look at mobile phones; 3.Regardless of the length of sleep at night, get up on time every day; 4.Do not sleep long during the day; 5.Leave the bed after waking up; 6.Don’t go to bed in the morning until you feel sleepy at night.Because melatonin in our body is slowly released two to three hours before falling asleep; 7.If you wake up at night for more than 20 minutes or start to feel frustrated with sleep, get up and leave the bedroom, and then return to bed when you feel sleepy again; 8.Being exposed to enough sunlight during the day and increasing the amount of exercise during the day can help the body secrete enough melatonin to maintain sleep; 9.The ambient temperature during sleep is also very important, about 20 ℃ is more appropriate, especially pay attention not to overheat.Melatonin treats insomnia. Melatonin is an amine hormone produced by the pineal gland of mammals and humans. It has the effect of regulating sleep rhythm.At present, melatonin with different metering and dosage forms is abundant and can be easily purchased on major e-commerce websites and purchasing platforms.In addition, businesses often advocate their “strong security, good quality, low price, no dependence after use”, and they are favored by many “stressful” white-collar workers.Many people even take it as a long-term health aid.Can melatonin 武汉夜生活网 cure insomnia?Is it safe to “prescribe” the medicine yourself?For some patients taking melatonin to treat insomnia, at the forum, Phyllis Zee, a tenured professor of neurology at Northwestern University, and Professor Lu Lin, director of Peking University Sixth Hospital, agreed that there is not enough data to show that melatonin can be effectively treated.insomnia.According to reports, melatonin is used as a signal of human biological rhythms. For patients with rhythm disorders and people with jet lag, long-term slow-release melatonin preparations can help form a good sleep rhythm.However, no such preparations are currently on the market in China.Obviously, the melatonin preparation has not been controlled by the drug regulatory department, and its safety, including the purity, concentration and toxicity of the drug, also has hidden dangers.Experts say that taking melatonin in the short term is relatively safe, and in the long term there is a risk of causing endocrine system disorders.Therefore, it is not recommended that people take melatonin for a long time.”Snoring” is too serious to see a doctor. “Sleeping poorly” is due to various reasons for the decline in sleep quality, which leads to sleep dysfunction.The most common form is sleep disordered breathing.Sleep apnea refers to respiratory disturbances caused by the narrowing of the upper airway or abnormal breathing drive during sleep. Among them, dual sleep apnea (commonly known as hysteria) is the most common. Clinically, it can be based on patient symptoms and polysomnography (PSG) To diagnose this type of disease.Studies have shown that patients with severe snoring who are generally treated have a higher mortality rate than the general population3.8 times, cardiovascular disease-related mortality is 5 times higher than the general population.2 times.As apnea or hypoventilation gradually occurs during sleep, the oxygen concentration in the blood decreases, which causes the transitional awakening during sleep, which destroys the sleep structure, causes daytime drowsiness, and secondary causes systemic multiple system damage, causing or exacerbatingHypertension, coronary heart disease, arrhythmia, cerebrovascular disease, cognitive dysfunction, type 2 diabetes and many other diseases.Director Ye Jingying reminded that when adults have severe nighttime snoring, and the snoring is abnormal or the patient is conscious of suffocation, headaches in the morning, dry mouth, and unexplainable daytime sleepiness, etc. At the same time, the patient’s body shape is severely increased, and the abdominal pattern is severe.When the neck is short and the jaw is small or retracted, full attention should be paid to the possibility of sleep apnea hypopnea syndrome.At this time, you should go to the hospital to consult a professional doctor to see if it is necessary to do polysomnographic monitoring. Early diagnosis and early treatment can improve sleep quality, improve life, work and study status, and even effectively prevent or slow the whole body.The occurrence and development of systemic damage, improving the quality of life.