Last week, a reader told his uncle about his sleep problems, which had a great impact on his life.
@ Sweet wine is just right:
Hello, Uncle Jiu, I often wake up in the middle of the night, and it is around 2 or 3 o'clock every time. I was not awakened by urine, nor thirsty, but obviously tired, but it was difficult to fall asleep again. This situation has been going on for more than a year. Does it matter?
Occasionally insomnia can restore the body's energy through sleep, and has little effect on the state during the day. However, it is often difficult to fall asleep in the middle of the night, and there will be headaches, fatigue, obvious discomfort during the day, and long-term memory loss or decreased resistance.
It can be said that sleep is closely related to our health.
On April 20th, the European Heart Journal published a study on night sleep. This study included 80,065,438+0 elderly people, with an average follow-up time of 6 ~ 65,438+065,438+0 years. During the follow-up, the researchers found that women who wake up in the middle of the night due to noise, respiratory obstruction, temperature, light and other factors are twice as likely to die of cardiovascular disease as normal sleepers.
For men who wake up in the middle of the night for a long time, the risks of cardiovascular disease and all-cause death are 13.4% and 33.7% respectively.
In 2020, a study at the University of California, Berkeley revealed the relationship between fragmented sleep at night and chronic inflammation and arteriosclerosis.
The study was published in PLoS Biology. The researchers analyzed the diagnostic data of more than 1600 middle-aged and elderly people, and found that fragmented sleep at night can lead to atherosclerosis, leading to fatal heart disease.
Researcher Walker said that the effects of fragmented sleep on the body may not only be heart disease, but also mental and neurological diseases, such as depression and Alzheimer's disease.
Real data tell us that sleep disorder is not a small problem. Being unable to sleep and not sleeping deeply is not a disease, but a "fuse" for major diseases and death risks.
Why did you wake up at midnight? Did you wake up after urinating, or did you feel thirsty and want to drink water? Or is the neighbor's light too dazzling? I often wake up in the middle of the night, probably because there is a problem in a certain part of my body.
1, from the point of view of traditional Chinese medicine, the liver is full of fire.
According to Chinese medicine, the liver stores blood, and this liver meridian is seasonal in the early hours of the morning. After a hard day's work, lying down at night will help menstrual blood flow back to the liver. Excessive liver fire is easy to lead to qi stagnation, which leads to poor liver qi and impassable meridians, and people are easy to wake up suddenly in the middle of the night. Generally, people with strong liver fire will be accompanied by greasy hair, dry eyes, blurred vision, bitter mouth and bad breath, and gums are prone to bleeding.
2. Cardiac dysfunction
If the blood supply capacity of the heart can't reach the blood required by the heart, it will hinder the blood circulation of the body, leading to arrhythmia, chest tightness, shortness of breath, palpitation and fatigue, affecting the quality of sleep, and even "holding back" until midnight.
3. Autonomic nerve dysfunction
Autonomic nerve, also called autonomic nerve, is a spontaneous and non-subjective conduction controlled by consciousness. When the autonomic nervous system is dysfunctional, it will affect the circulation, respiration, digestion and endocrine system of the human body. Once these systems have problems, it will cause spontaneous sweating, arrhythmia and inexplicable excitement, which will cause patients to wake up suddenly in the middle of the night.
4. Depression
It is always difficult to fall asleep after waking up in the early morning. It is not excluded that depression is affecting health. The typical symptoms of depression are insomnia and early awakening. Especially in the dead of night, I can't help thinking about some negative things. The more I think about it, the more excited I am, and the more painful I think about it. Even if you fall asleep, you will be haunted by nightmares.
5, melatonin deficiency
Melatonin is the key hormone in regulating sleep in human brain, and it plays an important role in regulating human day and night, seasons and "sleep-wake" rhythm. Melatonin deficiency will directly affect human biological clock and sleep quality.
In order to improve the quality of sleep, we must first make clear the causes of insomnia and then prescribe the right medicine. Insomnia, not only refers to being unable to sleep at night, as long as the body still feels very tired after sleeping, and this state lasts for more than 1 month, which means that it is caused by insufficient sleep quality.
For mild sleep disorders, people who do not need drug intervention can try the following methods to improve.
In summer, the sun shines brightly, and the girls immediately hold up an umbrella, worried about tanning. However, melatonin, which affects sleep, is secreted by sunlight. After sunlight enters the retina, it can spread to the hypothalamus through the optic nerve, which stimulates the hypothalamus to synthesize more melatonin and also stimulates the secretion of serotonin. Serotonin and melatonin are important drivers of sleep.
During exercise, the body will secrete a lot of hormones, which will help to relax blood vessels, reduce anxiety and help to relax. Exercise can also help the body lose weight. Obese people will block the airway and affect sleep because of adenoids in their throats.
Soaking your feet with hot water 30 minutes before going to bed can raise your body temperature and help relax your muscles, so that when you fall asleep again, your body temperature will drop and you will feel sleepy.
Coffee, tea, cola and many other drinks contain caffeine, which will prevent adenosine from playing its role, make the body feel sleepy and interfere with our sleep. So is drinking. Although drinking can help people fall asleep, alcohol can interrupt deep sleep, especially rapid eye movement sleep, which makes people wake up in the middle of the night thirsty.
Lack of nutrition can also lead to insomnia. Studies have shown that when calcium is insufficient, the excitability of human nerves will be too high; Insufficient vitamin B6 can cause disorder of neurotransmitter synthesis, which is related to insomnia and depression. Therefore, it is good for improving sleep to properly supplement the nutrients needed by the body.
If you still can't improve your sleep after changing your environment or habits, Jiu Shu suggests that you seek professional help and treat it with drugs or medical devices, which has a good effect on sleep disorders and other diseases. But if insomnia is caused by disease, it is the right way to find out the cause as soon as possible and treat it fundamentally.
# Ballad Zero Plan # # Breeze Plan # #39 Health Super Group #
Reprinting is prohibited without the permission and authorization of the author.