Long -term lack of consciousness is not small, and it is helpful to sleep well.

Author: Yi Xiaofeng

Recently, the American Heart Association first put forward the point of view of the "Eight Elements of Life", that is, on the basis of the "Simple Law of Life", sleep health is added. Experts from the association pointed out that sleep health and healthy diet, active exercise, non -smoking, maintaining health, and maintaining blood pressure, blood sugar, and blood cholesterol are the same factors to maintain cardiovascular health. In mid -to -early July this year, a "Global Focus" article published by the European Heart Magazine also clearly states that sleep disorders should be used as the top ten risk factor of cardiovascular disease. Experts believe that improving cardiovascular health with sleep will be the next cutting -edge field, which is worth looking forward to.

Chinese people sleep less and less

According to the data released by "China Sleep Research Report 2022": In the past 10 years, Chinese people have slept late, get up late, and have less and less sleeping time. In the past 10 years, the average sleeping time of Chinese people has reduced its sleep from 8.5 hours in 2012 to 7.06 hours in 2021. It was more than two hours late to sleep, and it was 37 minutes later. The length of sleep was nearly 1.5 hours. At the same time, 64.75%of the investigators actively sleep less than 8 hours a day. Statistics of the World Health Organization show that the global insomnia incidence is about 27%, and the elderly are even as high as 35%. In my country, a report from the Chinese Medical Association, about 300 million adults in China suffer from sleep disorders, showing that it is difficult to sleep or sleep too much for a long night.

How to determine whether a person belongs to insomnia, a program of CCTV's "Health Road" has listed the following four situations: one is difficult to fall asleep, that is, unable to sleep within 30 minutes; Come, and it is difficult to return to Dreamland half an hour after waking up; the third is to wake up early, and the sleep time has shrunk severely; the fourth is that there is no puzzlement after waking up. For three consecutive months, any of the four of the above four times a week shows that you have been "captured" by insomnia.

Recently, in an interview with the media, Professor Wang Long, director of the academic experience of the academic experience of Chinese medicine experts, director of the graduate department of the First Affiliated Hospital of Heilongjiang University of Traditional Chinese Medicine, emphasized that as the state needs management and the enterprise needs management, everyone is everyone, everyone It also needs to be managed, including self -sleep management! Only when you fully understand sleep, learn to sleep, and improve your immunity while getting good sleep, can you work well with full energy, learn well, and live well, and enjoy every day of life.

Learn to effectively manage sleep

The first is the management of sleep time. Director Wang Long believes that sleep time varies from person to person, and there is a correct understanding of sleep. The longer the sleeping time, the better the sleep. For example, adolescents should sleep in 8-9 hours, 7-8 hours of middle-aged people, and 5-6 hours of elderly people are normal. Generally speaking, people's sleep is divided into light sleep and deep sleep. As long as there is enough deep sleep, the brain and body will be fully rest and recuperate. Regardless of sleeping for 5 or 8 hours, if there is no daytime drowsiness and keeping a refreshing state the next day, it indicates that the sleep time is appropriate and just right. Therefore, according to your age, we must grasp the time of sleep reasonably, and do not deliberately entangle the length of sleep time.

The second is the management of sleep habits. Wang Long emphasized that sleep is the best recovery agent of the human body, and it is important to develop regular sleep habits. For example, it is roughly determined to go to bed and getting up every day and getting up. No matter how sleeping, you must go to bed and get up on time. Once a regular and habit is formed, the biological clock in the body will be "accurate" to ensure that we fall asleep normally. In life, people who pay attention to sleep and hygiene pay attention to the laws of sleep, and do not change easily, and even the annual holidays. From the perspective of traditional Chinese medicine, it is recommended to fall asleep from 21 to 23. It can nourish the viscera and regulate the spirit. If you ca n’t fall asleep during this time, you may induce symptoms such as dizziness, shortness of breath, shortness of breath, and restlessness, which will not only sleep until eight or nine o'clock the next day.

The third is the management of non -sleep time. "Certificate of Certificate of Certificate" describes: "If the yang is automatic and quiet, you will sleep; The theory of 了 述 elaborates the awareness and understanding of Chinese medicine for sleep, and reflects the harmony of man and nature. In this regard, Professor Wang Long warned that when he woke up, he couldn't get in bed, but he needed to maintain an active and excited state; if you were sleepy during the day, you might as well do housework or go out to walk around; it is too sleepy, you can set up One -minute alarm clock, doze off. Many retired elderly people have nothing to do all day, and often sleep on their heads during the day without distinguishing between morning and dusk. Professor Wang suggested that everyone is busy and move, such as going to the elderly university, participating in collective activities, playing badminton, Tai Chi, eight sections of Jin, Wu poultry drama, or swimming, running, lay the foundation for normal sleep at night.

The fourth is the management of sleep. Director Wang Long reminded that for people with poor sleep quality, try not to drink tea, drinks, coffee and other easily excited drinks in the afternoon or before falling asleep, and do not smoke; It is because "stomach discord is restless", reducing gastrointestinal burden can it be beneficial to sleep. And do not do severe sports at night, do not watch exciting TV shows, read less ups and downs, confusing or reasonable novels; avoid thinking about problems before going to bed, ensure that you have no thoughts as much as possible, let go of all thoughts, let go of all thoughts burden. Before going to bed, you can try to listen to soothing music, such as Yunshui Zen heart, Miaolin Yanyu, and aura. Creating a good sleep environment is also indispensable. For example, keeping the room clean, quiet, and stay away from noise, do not place domestic electrical appliances and electronic products in the bedroom, refrigerators, computers and other household electrical products; A good habit of resting at the pillow; at the same time, it is best to hang a thick curtain in the bedroom to avoid light stimulation and ensure that you are quiet and unrecommiability when you fall asleep.

The suggestions below can be used for reference

Here, Professor Wang Long suggested that it is a good habit to soak his feet with hot water before going to bed. The folk says, "Wash your feet with hot water, and eat tonic." This is because hot water washing feet helps eliminate fatigue, accelerate blood operation, and improves the quality of sleep at night. According to Wang Long, there are more than 60 foot reflex areas on the feet of the human body, and they have a close relationship with the organs of the five internal organs. Frequently use hot water bath and massage the soles of the feet, toes, heels, ankles and other parts. These reflex areas can be stimulated by hot water and massage techniques, which can help qi and blood follow, relieve muscles, relieve fatigue, adjust the visceral function function , Promote the balance of yin and yang of the human body, relax and relax the body, and then enter the dreamland smoothly.

In the end, Professor Wang Long warned that for people with poor sleep quality, don't be afraid of insomnia, fear of insomnia is actually more terrible than insomnia, often leads to a vicious circle, and the fear of insomnia often cause greater harm to the human body. In order to cure insomnia, we must first learn to accept yourself and achieve peace and peace. Director Wang suggested to understand and master the health knowledge of sleep, develop good sleeping habits, and pay attention to the laws of life. At the same time, for the specificity and state of insomnia, ask for mediation and non -drug methods for mental psychological experts, such as diet therapy and trend. Therapy, massage, aromatherapy therapy, etc.

For those who have obvious anxiety and depression, they can appropriately apply antidepressant drugs. Clinically, 5-hydroxyline re-intake inhibitors are commonly used. It is recommended to take it during the day to control the disease, but also improve sleep. For those with obvious sleep disorders, sedative hypnotic drugs can also be used in the short term. Commonly used are phenyl nitrate drugs such as mimazoleon, and non -phenyl nitrate drugs such as Sagonlon.

Professor Wang Long introduced that there are also many Chinese medicines and Chinese medicines that hypnotize and sedatives. Most of them start with nourishment and peace of mind. Commonly used include cinnabarian, Tianwang Buxin Pills, and Baizi Yangxin Pill. Patients with mild insomnia have better curative effects. In addition, you can also cook the water in appropriate amounts of medicinal materials such as fried jujube kernels, stir -fried lotus seeds, ganoderma, and longan. Daily tea drinks are very beneficial to sleep for a long time.

Director Wang Long Director Heilongjiang University of Traditional Chinese Medicine First Affiliated Hospital Director, Chief Physician, Doctoral Tutor, Doctor of Medicine, Postdoctoral PhD

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