& ldquo; I didn’t sleep well again. Take some sleeping pills quickly & rdquo& ldquo; Drink more wine before going to bed to sleep more steadily & rdquo& ldquo; Melatonin is safe and effective, especially for insomnia & rdquo& ldquo; If you can’t sleep at night, make up your sleep during the day & rdquo& hellip;& hellip; I’m sorry to tell you that these are all sleep misunderstandings. Most insomnia should be adjusted from
to learn from experts & ldquo; Sleeping aid & rdquo; From November 20 to November 24, 1999, the fifth Tsinghua Forum on sleep medicine and the fifth advanced seminar on the diagnosis and treatment of sleep respiratory disorders, sponsored by Beijing Tsinghua Changgeng Hospital Affiliated to Tsinghua University, were held in Beijing. Experts from home and abroad discussed many topics, such as children’s sleep apnea, adults’ sleep apnea, sleep disorders and age.
taking medicine for insomnia is only the worst policy
the World Health Organization survey found that about 27% of people have sleep problems. According to the China sleep index report in 2015, about 31.2% of people in China have serious sleep problems. The 2018 report shows that about 16% of people sleep less than 6 hours at night, and up to 83.81% of people are often troubled by sleep problems. The incidence rate of insomnia in adults is as high as 38.2%.
, 30 to 69 years old, has nearly 100 kinds of sleep disorders according to the new international classification of sleep disorders. Among them, the high incidence and high risk sleep disorders mainly include two kinds, one is “ Can’t sleep & rdquo;, Including all kinds of insomnia or circadian sleep disorders, one is & ldquo; Can’t sleep well & rdquo;, Represented by sleep apnea.
experts said that many patients who seem to have insomnia are not really insomnia, but sleep wake-up phase disorder caused by biological rhythm disorder. Every cell in our body has a clock like structure, and there is also a & ldquo; clock like structure in the brain; Clock & rdquo; The center, these structures control all physiological activities of the human body, including sleep. When these biological clocks do not match the day and night rhythm generated by the earth’s rotation, there will be similar & ldquo; Insomnia & rdquo; Symptoms of.
if these patients are treated as insomnia, it will get twice the result with half the effort, and it is easy to induce potential complications. Therefore, & ldquo; Can’t sleep & rdquo; You must not simply buy some & ldquo; Sleeping pills & rdquo;, It is not recommended to take more sleeping pills, but targeted treatment should be carried out under the evaluation and guidance of professional doctors.
in addition, some patients use alcohol to assist sleep, which is not a good choice. Although alcohol can shorten the time to sleep, it will affect the structure of sleep, so it is not recommended to use this method for a long time.
Experts teach you & ldquo; Sleeping aid & rdquo; According to experts, most insomnia is related to lifestyle, surrounding environment, social environment and other factors. Therefore, the rational treatment of insomnia should first focus on lifestyle adjustment, which is also recognized as the first-line treatment of insomnia, which is called & ldquo; Cognitive behavioral therapy & rdquo;.
when insomnia occurs, excessive attention to insomnia and anxiety should be avoided. Experts suggest cognitive behavioral therapy under the guidance of professionals, including recording sleep and determining the average sleep time; Make a sleep schedule according to the average sleep time; And adjust the sleep time every week until the daytime function returns to normal or acceptable level.
in addition, you can also try the following 9 methods:
1. Avoid smoking, alcohol, greasy diet and exercise three hours before going to bed;
2. Avoid strong lights, noise and other stimuli, and don’t do activities that make you easily excited before going to bed. Don’t look at your mobile phone, etc;
3. Get up on time every day regardless of the length of sleep at night;
4. Do not sleep for a long time during the day;
5. Leave the bed after waking up;
6. Go to bed when you feel sleepy at night. Don’t go to bed too early. Because melatonin in our body will be released slowly two to three hours before falling asleep;
7. If you wake up for more than 20 minutes or start to feel frustrated with sleep at night, get up and leave the bedroom until you feel sleepy again;
8. Receive enough sunlight outdoors during the day and increase the amount of exercise during the day, which can help the body secrete enough melatonin to maintain sleep;
9. The ambient temperature during sleep is also very important. About 20 ℃ is more appropriate. Pay special attention not to overheat.
melatonin is unreliable in the treatment of insomnia
melatonin is an amine hormone produced by the pineal gland of mammals and humans, which can regulate sleep rhythm. At present, melatonin in different quantities and dosage forms can be easily bought on major e-commerce websites and purchasing platforms. In addition, businesses often advocate their & ldquo; Strong security, high quality and low price, no dependence after use & rdquo;, Received a lot of & ldquo; Pressure Mountain & rdquo; It is favored by the white-collar workers. Many people even take it as a sleep aid and health care saint for a long time.
can melatonin treat insomnia? Give yourself & ldquo; Prescription & rdquo; Is it safe? For some patients taking melatonin to treat insomnia, at the forum, Professor Phyllis Zee, lifelong professor of Neurology Department of Northwestern University and Professor Lu Lin, President of the Sixth Hospital of Peking University agreed that there is not enough data to show that melatonin can effectively treat insomnia.
it is reported that melatonin is a signal of human biological rhythm. For patients with rhythm disorders and people with jet lag, giving long-term sustained-release melatonin preparation can help form a good sleep rhythm. However, there is no such preparation on the market in China.
It is worth noting that melatonin preparation has not been controlled by the drug administration department at present, and there are still hidden dangers in its safety, including drug purity, concentration and toxicity.
experts said that it is relatively safe to take melatonin in the short term, but there is a risk of endocrine system disorder in the long term. Therefore, it is not recommended that people take melatonin for a long time.
“ Snoring & rdquo; Too serious to see a doctor
& ldquo; Can’t sleep well & rdquo; It is due to the decline of sleep quality for various reasons, resulting in sleep dysfunction. A common form is sleep apnea. Sleep apnea refers to the respiratory disorder caused by upper airway stenosis, obstruction or abnormal respiratory drive during sleep. Obstructive sleep apnea (commonly known as snoring) is common. Clinically, this kind of disease can be diagnosed according to patient symptoms and polysomnography (PSG).
Studies have shown that the mortality of untreated patients with severe snoring is 3.8 times higher than that of the general population, and the mortality related to cardiovascular disease is 5.2 times higher than that of the general population. Due to frequent apnea or insufficient ventilation during sleep, the oxygen content in the blood is reduced, resulting in frequent awakening during sleep, resulting in destruction of sleep structure, daytime sleepiness, and secondary systemic multisystem damage, inducing or aggravating hypertension, coronary heart disease, arrhythmia, cerebrovascular disease, cognitive impairment Type 2 diabetes and many other diseases.
experts remind that when adults snore seriously at night, and the snoring is irregular, or the patient consciously holds his breath, has headache and dry mouth in the morning, and has unexplained daytime sleepiness, etc. at the same time, when the patient is obese, abdominal obesity is obvious, the neck is thick and short, the jaw is small or retracted, we should pay full attention to it and consider the possibility of sleep apnea hypopnea syndrome. At this time, you should consult a professional doctor in the hospital to see whether it is necessary to do multi-channel sleep monitoring. Early diagnosis and treatment can not only improve the quality of sleep and improve the state of life, work and learning, but also effectively prevent or slow down the occurrence and development of systemic multi-system damage and improve the quality of life.