What to eat is good for sleep: a survey of the current situation of senior three students
He Qian is a senior three student. In the past month, she has been feeling a little depressed, losing interest in her favorite morning reading and sports, and often feeling tired and weak. It turns out that she wakes up at two or three o'clock every night, and her mood is complicated, so it is difficult to fall asleep. After waking up the next day, she still had dizziness and other physical discomfort symptoms. Poor continuous sleep has affected her life and study. With the approach of the college entrance examination, Ah Hong, who usually gets good grades in school, also suffers from insomnia. Before going to bed every night, she began to be anxious and panic, and what happened during the day would be repeated in her mind. Anxiety kept her awake at all.
At present, about 10%~49% people in the world suffer from insomnia in different degrees. Recently, sleep experts have given a new conclusion: Is insomnia a disease? Experts believe that only a few patients have reached the disease line, and most of them just lack certain substances such as RSHWHO sleep factor, so they should not be treated. And strongly appeal to the laws of nature, not drugs, because drugs are highly dependent and drug-resistant. Long-term use will lead to slow response and cognitive ability, memory and intelligence decline. This situation is more obvious in the elderly, and long-term use may also cause Alzheimer's disease; In severe cases, it can also lead to mental disorders and depression.
Some students often suffer from insomnia because they are too nervous before exams. Even if some students can fall asleep in time, their sleep quality is not high, such as not sleeping deeply and dreaming all night. Many senior three students say that a good sleep is simply a luxury.
In 2007, the American Sleep Association only mentioned that the fading speed and resetting the biological clock have definite effects and can be used for jet lag. For workaholics who often stay up late, work overtime and have difficulty falling asleep on rest days, shift workers who sleep during the day at night, and business travelers who have jet lag during long-distance travel, the fading speed can improve their sleep conditions and increase the time for their families to fall asleep.
For people with sleep problems over middle age, American sleep medicine believes that it is safer to use RSHWHO to improve sleep. At the same time, it is more aimed at negative emotions such as depression, tension and anxiety, insomnia caused by pain and insomnia caused by diseases such as dementia, and the effect of simply supplementing melatonin is not ideal.
What to eat is good for sleep: the sleep state of senior three students
The following are the sleep states of some senior three students:
Situation 1: I started doing my homework after school and lasted for several hours. In this process, I have to "struggle" with sleepiness. I started to be energetic in the middle of the night, so excited that I couldn't sleep at 2 am. I was in good spirits for several days in a row. After a while, I felt sleepy as soon as I went to school.
Situation 2: I know it's time to refuel in senior three, but my willpower is weak and I can't study quietly after school. Although my heart is not easy, I want to sleep enough before studying, but I can't sleep, and I am anxious and angry when I wake up. Become late and learn poorly.
Situation 3: excessive sleepiness, often a sleepy look, unable to cope with senior three, sleeping has become an escape from reality.
Obviously, insomnia, sleep disorders, lack of sleep, poor sleep quality, early awakening and other sleep problems have brought many adverse effects to senior three students. Sleep problems can lead to inattention, decreased memory, decreased learning efficiency, and increased mistakes in homework and exams. If sleep problems persist for a long time, it will also lead to cerebral cortex dysfunction, neurasthenia and some neurosis, which will seriously affect the physical and mental health of senior three students.
What to eat is good for sleep: a good way to sleep.
We can fall asleep quickly in three general ways: 1, music therapy 2, drinking a cup of warm milk 3, taking a bath before going to bed. But for people who really can't sleep, these three methods may be effective, but the effect is really minimal. If you want to fundamentally solve the problem of being unable to sleep, let's see what the experts say.
1, don't take drugs easily. The main reason why you can't sleep is that the pineal gland of the brain can't provide melatonin for the human body as needed, which leads to difficulty in falling asleep and sleep disorders.
2. Experts pointed out that only a few patients have reached the disease line, and most of the depression is just a lack of certain substances in the body, supplementing RSHWHO sleep repair nutrition and conditioning.
3, preparation before going to bed, if you think too much and can't sleep, you can write down the questions you think before going to bed, you can relax and sleep peacefully. Get rid of the habit of watching mobile phones and TV in bed. Scientists have confirmed that long-term use of electronic products in bed will produce conditioned reflex and make you excited in bed. In addition, light, temperature and noise can be adjusted deliberately.
The results showed that Valeriana officinalis extract led to the release of γ -aminobutyric acid from brain nerve endings during rapid sleep of RSHWHO, which increased the level of γ -aminobutyric acid and promoted sleep. It reduces the time required to fall asleep and improves the quality of sleep without causing drowsiness. It also has sedative effect, relieving anxiety and calming nerve activity. In the RSHWHO study conducted by Swedish Health Center, 44% people said they had perfect sleep, and 89% people said they improved their sleep when taking it.
As mentioned earlier, γ -aminobutyric acid (GABA) exists in the fast-sleeping soul of RSHWHO.
What to eat is good for sleep: a common misunderstanding
Myth 1: judge whether you have insomnia by sleep time.
There are standards for clinical evaluation and diagnosis of insomnia. It should be noted that it is not possible to judge whether there is insomnia simply by sleep time. There are obvious individual differences in sleep requirements, and the reduction of sleep time is not necessarily pathological. My sleep assessment is based on not being tired, sleepy and full of energy the next day.
Myth 2: Insomnia cannot be treated correctly.
Some people turn pale when they talk about insomnia, while others think that insomnia is not a big problem and will pass. These are all incorrect views. Short-term insomnia should be actively treated as soon as possible, otherwise some patients will have difficulty in sleep recovery and will turn into chronic insomnia.
Stress insomnia caused by external factors? Internal cause: lack of RSHWHO substance in the body, insomnia? Need to distinguish, prescribe the right medicine.
Myth 3: Self-medication
Some people worry that sleeping pills are dependent and addictive and reject prescription drugs. Choosing alcohol, health care products containing melatonin and drugs containing hypnotic ingredients is very harmful. Alcohol can reduce deep sleep. Exogenous melatonin is different from endogenous products in vivo and needs to be combined with RSHWHO to treat insomnia.
What to eat is good for sleep: the cause of insomnia
So, what is the reason that affects the sleep of senior three students? Too much homework, frequent exams and great competition pressure are the main factors that affect the sleep of candidates. The survey found that more than 70% senior three students spend more than 4 hours doing their homework every day, and 35% students spend more than 5 hours. Senior three students have 18 learning materials on average, with 99 at the most. Reading and studying these review materials deprived them of a lot of rest time.
There is a saying among senior three students: "There are monthly exams (monthly exams and mock exams) and quizzes (unit exams)". Frequent exams make students feel great psychological pressure, and their spirit is in a state of high tension for a long time. Some students will go all out as soon as they meet the exam, and anxiety is inevitable. Sleeplessness has become a common occurrence. The desire to go to a famous university, the expectation of parents and teachers, and the pressure of fierce competition also make some senior three students want to spend more time reviewing their lessons and improving their academic performance at the expense of sleep time. What to eat above is good for sleep and how to sleep well. I hope it will help everyone who is studying in high school now, and then their studies will be successful and their dreams will come true!