Sanfu Tian can't sleep well?The doctor reminds: Don't lie on the bed for more than half an hour, don't lie on the bed to play with the mobile phone

"Doctor, I can't sleep at night, I wake up at three or four in the morning, and the daytime."

"I slept for an hour or two, and I was mentally at night."

Native

Recently, the reporter learned in an interview with the Corning Hospital of Ningbo City that the hot three -volt -in -law, the number of patients who had troubled the sleep clinic of the hospital were significantly increased.

I don't stop playing during the day when I play with my mobile phone at night. I can't wake up

"Doctor, I ca n’t sleep well. Every day, everyone is muddy and dizzy." Recently, the sophomore boy Xiaojin went to Corning Hospital for the city. Recently, the sleep time at night was only about 4 hours. His dark circles are very obvious, yawning.

Xiao Jin said that there was no academic pressure in the summer vacation. He would hold a mobile phone to brush the variety show at night. After brushing this episode, he wanted to follow the episode. After brushing this show, he wanted to chase another show, and people became more and more excited. Often at 12 o'clock at night, there is still no sleepiness. Regardless of how night sleeping at night, every day around 4 am, because of the intention or other reasons, Xiao Jin woke up, and then returned to the bed, it was difficult to fall asleep.

Xiao Jin said that after getting up in the morning, the whole person seemed to be in the mist in the clouds, dazzling. After lunch, you will be particularly sleepy. You can't wake up as soon as you lie down. Generally, you have to sleep for an hour or two. When he woke up at a nap, people were "full of blood and resurrected", and their spirits were particularly good. They could play mobile phones in the middle of the night at night.

"I also know that this is not good, but I can't control myself, and I am in a vicious circle every day." Xiao Jin said distressedly.

Three -volt sky, people with poor sleep are easy to "worsen the snow"

"You don't have to be particularly anxious or blame. In people with poor sleep, your situation is quite common." Jing Pan, deputy chief physician of the hospital's sleep diagnosis and treatment center, said that the situation of Xiao Jin's situation in the summer vacation was suddenly reduced, especially in particular It is common among college students.

Jing Pan said that the Summer Sanfu Sky is often easy to "worsen the snow" for people who have not sleep well: First, high temperature and hotness, easy to make people boring, and easily affect sleep. The second is that the summer is bright early, and most people are easy to wake up early. For example, Xiao Jin was originally got up at seven or eight in the morning, but he often woke up at 4 am in Sanfu. Third, many people have a nap in summer. I ca n’t sleep well at night, and the lunch time is prone to longer, which makes it even better at night.

Taking Xiaojin as an example, high -temperature days have originally affected the quality of sleep. His holiday habits are not good. Even if there is noon, the daily sleep time is still seriously insufficient. And the quality of sleep is not high, and deep sleep is particularly lacking. Generally speaking, deep sleep usually appears at 11 o'clock at night to 2 am the next day.

Don't lie on the bed for more than half an hour, don't lie on the bed to play with the mobile phone

"Doctor, do I need to take sleeping pills? Will I form a drug dependence in the future and can't stop the medicine?" Xiao Jin asked anxiously.

Jing Pan said that behavior correction is more important than drug treatment.

First of all, he suggested that Xiao Jin gradually adjusted to the lights before 11 o'clock at night.

Secondly, try not to touch electronic screens such as mobile phones and televisions half an hour before going to bed to reduce the stimulus of content and light.

Again, whether it is during the day or at night, try not to lie on the bed in the bedroom to chase or play with mobile phones, but in the living room and study, sitting on the phone.

Jing Pan emphasized: "This is very important. The purpose is to make the brain form a conditional reflection. When you see the bed, you think of sleeping. Such condition reflexes are greatly helpful for improving the difficulty of falling asleep."

Finally, to compress the nap time. "I can't sleep well at night, and I feel that this is a misunderstanding. The nap cannot be fully compensated to sleep at night, and it is even easy to form a vicious circle. If you can't sleep well at night, it is recommended that the nap time should not be more than half an hour. For two hours, you can still have high -quality sleep at night, and you can sleep at noon. "Jing Pan said.

In addition, Jing Pan reminds that there are some other details in life: such as reducing the drinking of coffee and tea -containing coffee and tea, especially try not to drink in the afternoon; although alcohol has a little sedative effect, it will interfere with the comfortable sleep at night.

Jing Pan prescribed a small amount of sleep aid for Xiao Jin. "If it is really difficult to fall asleep at night, you can take it according to the amount I arranged for you. Rest assured, it will not form a drug dependence." Jing Pan said to Xiao Jin. Drug treatment is not recommended for less than 3 months of insomnia

Like Xiao Jin, in the sleep clinic, many patients, especially the first diagnosis, are very resistant to "sleeping pills", thinking that it will cause harm to the body and be addicted to addiction.

Jing Pan said that insomnia groups need to have a correct understanding of sleeping drugs. In fact, the advantages of sleeping medicines are that the effect is affirmative, the effect is fast, and it usually takes effect on the same day; the disadvantage is that it is addictive, and it is not recommended to take it for a long time. After restoring normal sleep, you can gradually stop medicine and abstinence.

So, how to use "sleeping pills" is relatively safe?

Jing Pan suggests that the insomnia should be evaluated first. If you occasionally suffer from insomnia, do not easily use "sleeping pills". As long as you find the cause of inducing insomnia, actively confront them, and generally recover normal sleep through exercise, rest, and sleep. If the insomnia time is less than 3 months, non -drug adjustment is recommended, and no drugs can be used. If the insomnia time is longer than 3 months, dizziness, bloating, panic, upset, dry mouth and other symptoms appear during the day, which will cause interference to normal life and work. It is recommended to use drugs under the guidance of a doctor.

Secondly, "sleeping pills" should be taken under the advice of a doctor. It is best to take and intermittently take it as needed to reduce the tolerance and dependence of the drug. In this way, after restoring normal sleep, you can gradually stop medicine and abstinence, which will not cause damage to the body.

In addition, pay attention to special crowds. Patients and elderly people who are younger than 18 need to be used with caution and pregnant women are disabled.

Reporter Wang Ying Correspondent Sun Menglu

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