World Sleep Day, how can young people sleep well
On the morning of March 19, at the "World Sleep Day Press Conference" held by the Sleep Medicine Professional Committee of the Chinese Medical Doctor Association in 2021, the reporter described the current situation of office workers: as soon as they go home, they love "Ge You Lie". Mobile phones are used to lying in bed, staying up late has become a habit.
Lu Lin didn't understand, and asked half-jokingly, "Why do you want to lie in bed if you don't plan to go to bed?" The audience laughed.
"In the bedroom, the brain will perceive sleep information, lying in bed without sleeping, forcibly staying awake will disrupt the sleep rhythm and affect the quality of sleep." He explained.
March 21st is World Sleep Day. This year's theme is "Sleep regularly, a healthy future".
Sleep has become an annoyance for many people and affects people's health. Sleep of young people has become a problem that many experts worry and study.
In order to make up for the regret of being unable to control their own time during the day, many young people play games or dramas frantically at night to get pleasure from staying up late.
This is called "retaliatory staying up late" by experts and has become the norm in many young people's lives.
Youth "staying up late with revenge" becomes the norm
For Qian Qiuhe, a senior in a college in Hubei, she feels that night is her entertainment time.
After finishing class at 9 o'clock in the evening, she returned to the bedroom. She used to turn on the phone and use the vibrato until 11 o'clock, "I always feel that I haven't had enough."
After climbing into bed, she would start variety shows and put on headphones until 12:30 in the morning, when the latest show was finished, she "satisfiedly turned off the phone."
According to the 2021 "Social Blue Book" released by the Chinese Academy of Social Sciences, 83.6% of college students go to bed after 11 o'clock in the evening, and nearly half (49.3%) of them go to bed between 11 o'clock in the evening and 12 o'clock in the evening, and 34.3% College students go to bed after 12 o'clock in the evening.
"It has become a common phenomenon to fall asleep in the early morning." According to a survey released by Ye Jingying, a professor at the Beijing Tsinghua Chang Gung Memorial Hospital affiliated to Tsinghua University, people aged 18-30 fall asleep at the latest, and those aged 25-50 have the lowest sleep quality.
On the one hand, as the pace of life is accelerating, there are more affairs during the day, and the night becomes the main time for young people to relax. On the other hand, there are more and more software and programs that attract young people, and young people cannot resist the temptation to stay up late to play mobile phones.
In Lu Lin's view, sleep has periodic changes in structure and law.
Deep sleep plays an important role in the elimination of metabolic waste from the human brain and the maintenance of memory.
If young people stay up late for a long time and compress the time of deep sleep, it violates the laws of nature, and the heart rate, blood sugar, and blood pressure cannot be adjusted normally. In severe cases, it may even cause genetic mutations.
"Vengefulness" can't ignore the depletion of young people's body by staying up late.
A notable trend is: the prevalence of endocrine-related tumors is rising rapidly among young people. “I often feel that this type of disease should not have occurred at this age, but from the results of research, this type of disease should not occur at this age. There is a strong correlation between rising prevalence and staying up late for a long time." Ye Jingying said.
The "Social Blue Book" (2021) pointed out that college students have different degrees of physical symptoms and organ function health problems, gastrointestinal, fatigue, sleep quality and physical pain are more obvious, and mental health problems are prominent, and they are in a state of mental sub-health. The proportion of people is higher.
"Working at sunrise, resting at sunset" is science
There is always a misunderstanding in sleep knowledge: If you go to bed late and wake up late, will it not count as staying up late if you have enough sleep for 8 hours?
Sophomore student Zeng Wei (pseudonym) is used to chasing drama on Friday night until 12 in the morning. She often comforts herself that she has no class on the next weekend and can make up for sleep.
On Saturday morning, the students in the entire dormitory sleep until 12 o'clock. Only when they are hungry will some people get up one after another.
Forget it, sometimes she slept more than 12 hours on weekends, "sleeping more than usual during class".
During the communication link, Lu Lin said bluntly, “This method is not advisable.” Affected by the operation of the earth and the sun, the human body forms a stable biological rhythm according to the laws of nature. It means that it will reach a peak at one or two in the morning, and the secretion level will gradually decrease from 3 to 5 o'clock, and the person will soon enter a state of awakening.
"If you stay up late for a long time and rely on sleep during the day to make up for it, it will be difficult to reverse the current situation of blocked melatonin secretion."
"Sleep quality is also related to timing factors." Zhang Bin, a professor at Southern Hospital of Southern Medical University, added that timing factors are human activities that must be synchronized with natural operations, such as exposure to light during the day, exercise and diet patterns, and the earth's 24 The hourly cycle and the 12-month cycle are synchronized with the exogenous environmental factors, and the biological clock will regulate the corresponding circadian rhythm under the action of the timing factor.
It is precisely this principle that has been advocating "work at sunrise and rest at sunset" since ancient times.
Lifestyle changes are the key to improving sleep quality
At the exchange meeting, Professor Liu Zhihong from Beijing Fuwai Hospital shared an experience of receiving a doctor: She once encountered a person with cardiovascular disease. Through testing, it was found that he had sleep disordered breathing for 10 years, and he was advised to take active treatment.
The patient doesn’t understand. Why should he care about sleep problems when he comes to the cardiology department by himself?
Liu Zhihong explained that the human body has airway blockage and apnea when snoring, which can cause temporary hypoxia. It is clinically called "obstructive sleep apnea (OSA)" symptom, which causes high negative pressure in the chest cavity. , The pressure directly acts on the heart, lungs, and blood vessels, causing chain health problems.
Liu Zhihong suggested that if you experience apnea during snoring in your youth, you should seek medical attention as soon as possible to prevent cardiovascular and other diseases after 10 years.
At the exchange meeting, Ye Jingying, who has been a doctor for 39 years, was deeply impressed, "If you have a healthy way of sleeping, you can largely prevent diseases and stay away from diseases."
Ten years ago, she led a team to conduct a survey and adopted four different treatment methods for patients with sleep disordered breathing. The first is to change their lifestyles, the second is to wear a ventilator, and the third is for them. Surgical treatment is adopted, and the fourth type is treated by wearing oral appliances.
It was found that the first way of changing lifestyles has the most significant effect on the treatment of sleep disordered breathing.
She suggested that young people who stay up late should change or quit bad lifestyles, master the knowledge of healthy sleep, and provide sufficient time for self-adjustment for the circulation of the body and the rest of the brain.
Persistent exercise has also become one of the important factors to improve sleep quality.
The day before the press conference, the "2021 Exercise and Sleep White Paper" issued by the Chinese Sleep Research Association and multiple units found that the sleep quality of the morning exercise group was the best, and the sleep quality was evaluated as "very good" and "comparative." "Good" accounted for 55%, ranking first in all sports periods.
Lu Lin believes that young people should improve their sleep quality and get rid of the bad habit of "staying up late with revenge". On the one hand, try to turn off their mobile phones within an hour before going to bed to reduce their sense of dependence on mobile phones; on the other hand, they should get enough sleep. -8 hours, the temperature in the bedroom should be low, keep a quiet sleeping environment, and create a comfortable sleeping atmosphere.
He suggested that we should promote the introduction of sleep health knowledge lectures into the campus, raise the awareness of sleep health, realize the importance of sleep to the human body, and promote young people to consciously develop reasonable work and rest habits, thereby promoting their physical and mental health.
China Youth Daily·China Youth Daily reporter Yang Jie Source: China Youth Daily