Sleep problems! What kind of consciousness do we need?

China Well -off Network Exclusive Specialty

Text | "Well -off" · China Well -off reporter Su Feng

About one -third of a person's life is sleeping. Sleep is a complex physiological process, and it is also an indispensable physiological process for life. The good or bad of sleep is closely related to people's health.

The chairman of the Healthy Sleep Asian Sleep Society, Secretary -General of the World Sleep Society, chief physician and professor of the Department of Respiratory Medicine of the People's Hospital of Peking University.

Recently, affected by the new crown epidemic, people's home time has increased, while the overall sleep time has been delayed for 2 to 3 hours, and the search volume of sleep problems has increased by 43%. Sleep problems such as snoring and insomnia have begun to trouble many people.

The latest sleep survey report shows that 15%of people in our country have chronic insomnia that requires drug intervention; more than 400 million people have sleep disorders, and more than 3/4 people sleep at 11pm, while nearly 1/3 of the nearly 1/3 ones are nearly 1/3 of the ones. People can fall asleep only after 1 am. Sleeping is not only a medical problem that affects people's physical and mental health and family happiness, but also a social problem. With these issues, reporters of "Well -off" magazine and China Well -off network interviewed the chairman of the Asian Sleep Society, Secretary -General of the World Sleep Society, chief physician and professor of the Department of Respiratory Department of Peking University People's Hospital, and Han Fang, a doctoral supervisor.

As the director of the Peking University Sleep Research Center and the subject leader in the field of sleep medicine in my country, Han Fang usually fell asleep at 10:30 in the evening and got up at 6 in the morning. But sometimes, at night, international conferences, academic discussions, and writing books will also occupy his sleep time.

There is a joke in the field. Those who treat sleep must not sleep well. Why is this?

"The entire sleep center is the busiest at night. We do sleep monitoring and diagnose and treat patients for one night. At the same time, in order to ensure the quality of life of the staff, the technician of the sleep center will not go to two night shifts a week. Starting in the long run, try to pay attention to sleep and health. I hope everyone has this consciousness, don't take the sleep inappropriately. "

Fadmme is not sleeping pills

About one -third of a person's life is sleeping. Sleep is a complex physiological process, and it is also an indispensable physiological process for life. The good or bad of sleep is closely related to people's health.

From a professional perspective, the regulation of sleep includes two basic processes (also known as two process models of sleep): day and night rhythm regulation (process C) and internal stability control (process S). The process C refers to the internal clock, which is a regulatory center of the upper nuclear (SCN) in the brain in the brain. It is the "headquarters" of the biological rhythm. This biological clock regulates and controls 24 -hour sleep through the effects of light and melatonin -the awakening cycle. In the absence of light, the production of melatonin promotes sleep, but under the presence of light, the production of melatonin is weakened or even stopped, sending a signal to the brain -this is during the day and need to wake up. Bright lights will inhibit the production of melatonin and delay sleep until late at night.

Process S promotes sleep based on a sober time. When awake, the brain will accumulate substances that promote sleep. When "lack of consciousness", "sleep pressure" will become bigger and bigger and want to sleep; when they sleep, these substances will be cleared, and people will feel full of blood resurrection again. , Refreshing. This process is especially important for some patients with insomnia. After a nap or frequent "complement" during the day, it has exhausted the substance that promotes sleep and reduces the "sleep pressure", which makes people unable to sleep at the right time.

Good sleep requires the perfect balance between two processes, that is, sleep/awakening time is synchronized with the internal biological clocks inside the human body.

During the work, Han Fang discovered that the abuse of melatonin was a common problem. "The use of melatonin has become a social phenomenon. Young people will buy melatonin themselves on the Internet. Everyone should pay attention. First, melatonin is not a sleeping pill. It can adjust your rhythm to a certain extent. In addition No matter how to use it. Second, the time to eat is right? If we want to go to bed at 11 o'clock in the evening, then we have to eat at 7 pm, so as to play the best results. But now many of us eat before going to bed. Third, it has side effects, and it is not suitable for long -term use of drugs, especially imported products bought on the Internet, you cannot determine the individual dose, because everyone's sensitivity and absorption of the drugs are completely different; For many people, it is likely to be the role of psychological placebo. "

Hurrying and dreaming affect sleep quality

Han Fang introduced that some special sleep diseases are worthy of attention, such as calling and dreaming.

Many people think that snoring is a manifestation of sleepy. But this is not the case. It is a disease of breathing suspension syndrome, which not only affects the quality of sleep, but also has the risk of sudden death.

Han Fang pointed out, "If there is such a snoring sound, it proves that the breathing is suspended." The first is that the snoring sound is high, "the high to the next room can be heard"; It is relatively lighter and uniform. Patients with breathing suspension of patients will suddenly be "no sound". After tens of seconds, snoring will appear again; third, some people observe that the partner always has breathing interruption when he sleeps, "holding it with a lot He was sweating and he was kicking his arms ", but he turned around and immediately snoring like a thunder.

Sleep respiratory suspension is night killer, and many people do not pay attention. This disease is more common in the age of 40. This age group is usually old and small. I often drink alcohol and drowns, and go to bed early. The improvement of living standards also allows more people to drive more than walking. Greatly leading to obesity, poor sleep, feeling uncomfortable. However, clinical surveys found that there are fewer patients over 65 years old, and the most serious ones are between 30 and 50 years old. Sleep respiratory suspension causes death. For example, some patients died at night after drinking, and they were mostly attributed to sudden heart death, but the night killer at the "breathing pause" was free; Diabetes, hypertension and other diseases.

In addition, "dreaming" can also indicate sickness. Everyone is dreaming every night, but some people are not impressed, and some people remember that they usually do not sleep well.

There is also a sleep disease commonly known as "daydream". Symptoms are regardless of day and night, no matter what environment, I sleep when I go to sleep. Han Fang reminded that this disease is called seizures, and must be paid attention to. There are often unstoppable during the daytime sleepy. When emotional excitement such as laughter and anger, a sudden disconnection (commonly known as sudden fall) will occur. Accompanied by people may have an accident. At this time, the most common manifestations of patients are usually sleeping when they fall. The eyeballs are rapidly moving (fast eye sleep). The muscle measurement can find that muscle electrical activities weaken or even disappear, because they cannot support the body and fall down.

Three dimensions of sleep and health

Good regular sleep is not only a guarantee of health, but also affects the future. Han Fang proposed that sleep health has three dimensions: the first is that we have enough sleep time, that is, the long time of sleep is enough. The second is the quality of sleep. In a sense, sleep quality is more important than sleep. Human sleep is divided into three periods from shallow to deep, and each period has a certain proportion. If the deep sleep ratio is too low, it will affect health. Deep sleep can promote children's growth and secrete growth hormones. The third is that sleep is regular. Han Fang pointed out that "the regularity does not mean that you can sleep for 8 hours at any time, but you need a certain rhythm. The body should be close to the rhythm, that is, the sunrise is made, and the sunset is at the sunset. Go to bed at 10 pm until the morning until the morning in the morning At 7 o'clock, the quality of sleep at 4 am to sleep at 12 am. It is still sleeping when it is time to get up. In fact, it does not solve your sleep problem. "

Many young people now use sleep monitoring software when they sleep to check their sleep length and quality. Han Fang pointed out that this is a wrong way. "So far, no software can really measure how you sleep. In fact, monitoring sleep has a fixed scientific tool. At this stage, I haven't seen any technology (including wrist watches, various APPs) can accurately monitor sleep accurately. Quality. Using these, it becomes a psychological burden. Because sleep is natural, you feel good about yourself. If you feel bad, you can intervene or consult. Need to be tangled. "

("Well -off" · China Well -off Exclusive Draft)

This article was published in "Well -off" in late May 2022

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