Does snoring mean you sleep well? Can’t sleep means you have insomnia? Are you fooled by these myths?

When it comes to sleep problems, there are two words that cannot be avoided: insomnia and snoring.

Some people go to bed at 10 o'clock and still can't fall asleep at 2 o'clock in the morning, while some people fall asleep as soon as they touch the pillow and snore loudly.

But does not being able to sleep mean insomnia? Does snoring mean good sleep?

All wrong!

Your inability to sleep is most likely not due to insomnia. Insomnia is a subjective experience, and you should not simply rely on your sleep time to judge whether you have insomnia.

For example, some people only sleep for 6 hours, but they do not feel that their sleep quality has decreased, and there is no daytime function impairment (that is, there is no impact on the daytime), so this is not called insomnia.

The definition and classification of insomnia are mentioned in the "Guidelines for the Diagnosis and Treatment of Insomnia in Chinese Adults (2017 Edition)".

How do you determine whether you have insomnia? We will give you some references based on the diagnostic criteria in the guidelines:

The judgment method in the above picture can be used as a preliminary understanding and reference. If the majority of the situations are met, it is recommended to go to the hospital to see a doctor and receive treatment based on professional diagnosis.

Because there are so many drugs used in clinical treatment, and the people who are suitable for use and the contraindications are different, everyone should not believe in any secret recipes for treating insomnia and buy and use them on their own.

The melatonin, the "insomnia killer" that we often hear about, is not a medicine but a health product. It is mainly used by middle-aged and elderly people, and long-term use is not recommended.

In this comparison, many people do not suffer from insomnia, but are unable to sleep due to some factors.

There are many reasons why you can’t sleep. Some of them are hidden and you may not find them. Some of them… We are all adults and we should have some idea in our hearts.

Let's take a few examples:

For example, the problem is that you are not using the right pillow.

The function of a pillow is actually to support the neck. Improper use may lead to insomnia. There are many things to pay attention to.

For example, you drank caffeinated milk tea, beverages, or alcoholic drinks during the day. (Drinking alcohol really doesn’t help you sleep, but can cause sleep problems!)

We have measured the caffeine content of Internet celebrity milk tea for two consecutive years. In total, one cup of milk tea is equivalent to 3.2 cans of Red Bull! A cup of tea in the afternoon can keep you awake until the early morning.

For example, just because the phone is so beautiful, the more you look at it, the more energetic you become, and the happier you become as the night goes on. This is really no one’s fault…

Many methods circulated on the Internet are indeed effective for these types of "insomnia". Because as long as you eliminate the disturbing factors, make the sleeping environment more quiet, comfortable, and suitable for sleeping, and make the body more relaxed and relieved, you can sleep well.

So whether it's exercising, soaking your feet, taking a hot bath, wearing an eye mask and earplugs, listening to white noise, or smelling your favorite scent, as long as it allows you to put down your phone and have a good sleep, it is a good way to help you sleep.

But we also want to remind everyone not to believe in things that exaggerate the effect of aiding sleep. If you really reach the level of insomnia, you need to see a doctor; if you just can't sleep occasionally, find the factors that affect your sleep and improve them, and that's all.

Especially put your phone away before going to bed!!!

In addition to those who suffer from insomnia, there are also some people who are always said to sleep well. Because they snore.

Snoring does not mean you are sleeping well, it may be a disease! "I didn't sleep well last night, I am so tired and sleepy"

"You snore so loudly, even though you're sleeping so well!"

You should have heard the above conversation often. But snoring is actually quite dangerous. Let's first look at why people snore.

When we breathe normally, air enters the human body through the nose and mouth, passing through the throat, trachea and other parts. It is fine when we are standing, but when we lie down, the muscles may relax and the airway may become narrower. The flowing air causes the tissues to vibrate and make sounds.

You must have heard all kinds of snoring, some are heavy and some are light, and men, women, old people and children may all snore. This is because there are many reasons for snoring:

Normal snoring is not harmful except that it is noisy. If you want to improve it, you can try not drinking alcohol, sleeping on your side, losing weight, etc.

However, there is also a phenomenon of sleep apnea among people who snore. According to the American Sleep Foundation, there are some phenomena listed. You can refer to whether you or your family have any of the following conditions:

If any of the above situations occur, it is recommended to take him to the hospital as soon as possible to see if further tests and treatment are needed.

Sleep apnea is a condition in which breathing becomes abnormal during sleep and there are three types of sleep apnea.

Temporary lack of breathing can lead to a decline in sleep quality and affect the body's oxygen supply, causing symptoms such as morning headaches, extreme daytime sleepiness, irritability, etc., and may also lead to serious health consequences.

Because the underlying causes are different, there are important differences in the symptoms, causes, and treatments of OSA and CSA. It is recommended that you seek professional medical advice for diagnosis and treatment.

In daily life, people who snore are always ridiculed and despised. No one likes to be exposed to snoring in public, as if it is a mistake, funny and bad habit.

We hope that today's popular science can make people who snore realize that it is not your fault. Take this matter seriously and do not let the abnormal signals sent by the body become an unspeakable "shortcoming". And all the people around us should make fewer jokes and ridicules, and show more care and help.

Speaking of this, I would not simply like to talk about teeth grinding.

Grinding our teeth during sleep is a sleep-related movement disorder that can generate up to 250 pounds of bite force, which can cause tooth wear, tooth or jaw pain, and chronic headaches.

Generally, teeth grinding occurs in childhood and decreases as you grow older. If you feel that teeth grinding has affected your sleep and health, you can go to the hospital for a check-up and listen to the doctor's advice.

Get a good night's sleep and have a wonderful life. Sleep is essential at any age and in any profession.

We found some sleep time recommendations from national institutions or organizations. You can check whether you are getting enough sleep every day:

Do you get enough sleep? Please leave your sleep time in the comments section~~

However, you don't need to worry too much about these numbers, as they are all recommended times based on the population. You can arrange your sleep rhythm reasonably according to your actual situation and optimize your sleeping environment and quality.

On March 18, 2021, the China Sleep Research Society released the "2021 Exercise and Sleep White Paper", which mentioned that more than 300 million people in my country have sleep disorders. The impact of the epidemic on us for more than a year has made people start to pay attention to more health issues. The Chinese theme of World Sleep Day this year is "Good immunity comes from quality sleep."

Long-term lack of sleep has many harmful effects, including weakening our immunity, obesity, heart problems, mental health problems, etc. It is important to have a good sleep.

This year has just begun, and there is still time for everything. Before March ends, let's take action together. Returning to the most simple and honest desire of mankind, it is nothing more than:

Eat well, sleep well, and life will be beautiful.

References:

1. Chinese Adult Insomnia Diagnosis and Treatment Guidelines (2017 Edition). Chinese Medical Association Neurology Branch, Chinese Medical Association Neurology Branch Sleep Disorders Group.

2. https://www.sleepfoundation.org/insomnia

3. https://www.sleepfoundation.org/bruxism

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267703/

5. https://baijiahao.baidu.com/s?id=1694572337601425709&wfr=spider&for=pc

6. https://www.merckmanuals.com/home/pages-with-widgets/3d-models?mode=list

7. https://www.sleepfoundation.org/sleep-apnea

8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267703/table/t1-nss-10-421/

Source: Dad Review