How can we have high-quality sleep?

"Apply the most expensive facial mask and stay up late at night", "Keep healthy while staying up late"... These "slogans" have become a true portrayal of contemporary young people. Insomnia, poor sleep, and insufficient sleep have become the worries of many people.

Why is sleep so important? How can we get high-quality sleep?

Current situation: More and more people are troubled by sleep problems, and difficulty falling asleep has become the number one problem

"I always suffer from insomnia for no reason. I plan to get up early to study tomorrow, but I suffer from insomnia again at night. Why can't I fall asleep? I am very sleepy, but as soon as I close my eyes, I am no longer sleepy." Xiaohan is a junior student. At around 1 a.m., she anxiously posted these words on her circle of friends.

"Sleep problems have seriously affected my life and study recently. It's so painful to toss and turn and not be able to fall asleep." Xiaohan told Dahe.com reporter.

With the quickening pace of life and changes in lifestyle, more and more people like Xiaohan are affected by sleep problems.

Recently, the China Sleep Research Society and other institutions released the "2022 China National Healthy Sleep White Paper". The survey shows that nearly 3/4 of the respondents have had sleep problems, and difficulty falling asleep has become the number one problem. 87% of people think sleep is important, but 80% of people have the habit of going to bed late, 16% of people stay up late almost every day, and 28% of people sleep until 9-12 o'clock the next day.

Why is sleep so important? Why do sleep disorders occur?

"People spend one-third of their lives sleeping, and sleep and rest are essential to human health." Wang Yanhua, chief physician and professor of the Department of Geriatrics at the First Affiliated Hospital of Henan University of Traditional Chinese Medicine, and director of the Chinese Sleep Society Research Association, said in an interview with reporters that sleep is the main way to eliminate physical fatigue and restore physical strength. Sleep can protect the brain, improve memory, enhance immunity, rehabilitate the body, delay aging, promote longevity, and ensure mental health.

Wang Yanhua gave an example, saying that under normal circumstances, the human body can produce antibodies against various invading pathogens and eliminate them through immune response to protect human health. Sleep can enhance the body's ability to produce antibodies, thereby enhancing the body's resistance. Sleep is also very important for protecting people's mental health. Long-term poor sleep can easily lead to anxiety and depression.

Why do sleep disorders occur? Wang Yanhua told reporters that there are many reasons for sleep disorders, such as age factors: the elderly and menopausal women are particularly prone to sleep disorders. Environmental factors: noise, light, temperature, and bedding discomfort. Physical diseases: such as coughing and wheezing in the respiratory system, palpitations and chest tightness in the heart, cancer pain, etc. Personality: such as those who are particularly sensitive and pursue perfection. Drug factors: such as some nerve-stimulating drugs, anti-anxiety and depression drugs, etc. Individual factors: bad living habits, such as drinking tea, coffee, and smoking before going to bed.

"For the above problems, they can be solved by treating the primary disease, developing good sleep hygiene habits, and seeking medical analysis and treatment at a regular hospital," said Wang Yanhua.

How to get high-quality sleep?

For ordinary people, what should we do when we encounter insomnia? How can we get high-quality sleep?

"Keep a good attitude and don't try to force yourself to sleep. When you can't fall asleep, get up first and then try to fall asleep again." Wang Yanhua said.

Wang Yanhua also suggested that people who have poor sleep should try not to consume coffee, tea and other caffeinated foods after noon; avoid drinking in the evening, night and before bed, and do not rely on alcohol to help sleep; do not look at mobile phones, televisions and other electronic devices with blue light for a long time before going to bed.

In addition, you can also try to improve your sleep quality by creating a "sleep environment", such as keeping your bedroom dim, cool, quiet and with comfortable bedding to create a comfortable sleeping environment that suits you.

Close-up: Teenagers need a better sleep

Sleep plays an extremely important role in the healthy growth of teenagers.

According to the "2022 China National Healthy Sleep White Paper", the sleep duration of 60% of primary and secondary school students has increased to varying degrees, but the overall sleep duration is still insufficient, and the average sleep duration of minors is only 7 hours.

A reporter from Dahe.com learned that in 2021, the Ministry of Education issued the "Notice on Further Strengthening Sleep Management for Primary and Secondary School Students", which clarified the requirements for students' sleep time. According to the physical and mental development characteristics of students of different age groups, primary school students should sleep 10 hours a day, junior high school students should sleep 9 hours, and high school students should sleep 8 hours a day.

"For children, healthy mental, physical, social and emotional development requires a good sleep," Wang Yanhua told reporters. Sleep is good for children's brain development, improving attention, memory and analytical thinking, promoting open-mindedness, stimulating creativity, strengthening the immune system, and helping regulate hormone levels in the body. Long-term lack of sleep can have a negative impact on emotions, increase interpersonal conflicts and even form more serious mental health risks.

Wang Yanhua suggested that teenagers can incorporate sleep time into their daily schedule, and keep the same schedule on study days and weekends to establish a stable bedtime habit; turn off electronic devices at least half an hour before bedtime and keep them in silent mode to avoid being disturbed at night; use comfortable and soft mattresses and pillows, and lie on their left side, right side, or lie flat according to their own habits and comfort, and avoid sleeping on your stomach.