What can save you, the sleep of people in the workplace
2022-03-31
"I'm sleepy, but my eyes stare like copper bells", "eat the most expensive health care products and stay up the deepest night"... With the arrival of International Sleep Day on March 21, a number of research reports on sleep have been freshly released. These reports show that sleep difficulties have become a common problem faced by contemporary workers. According to the "China Sleep Research Report (2022)" jointly released by the Institute of Sociology of the Chinese Academy of Social Sciences, the Social Sciences Literature Publishing House and other institutions, in the past 10 years, Chinese people fell asleep more than two hours late, and the length of sleep was reduced by 1.5 hours. Only 35% of Chinese people could sleep enough for 8 hours. The sleep problems of novice mothers, students and professionals were particularly prominent. "The more you want to sleep, the more you can't sleep" "I usually don't sleep until about 2 a.m. and I can sleep for about 7 hours from 9 a.m." Xiao Zhang, who works in an Internet enterprise in Beijing, told reporters that because the work project needs to be followed up from time to time, sleeping before 24 o'clock is almost an "impossible task" for him. According to the 2022 report on the sleep quality of Chinese working youth formed by a random survey of Zhilian recruitment and users in a social application station, 52% of working youth fall asleep later than 24 o'clock. Wang Yu (a pseudonym), a 38 year old policeman, also suffers from difficulty falling asleep. "I'm afraid of missing the alarm call. I can't sleep without the alarm." Wang Yu told reporters, "the more you want to sleep, the more you can't sleep." "Nearly three-quarters of respondents had difficulty sleeping." According to the 2022 white paper on Chinese national healthy sleep jointly launched by China sleep research association and mousse, more than 73% of the respondents are unable to sleep every day, often and occasionally. Nearly 70% of sleeping late is related to mobile phones "I don't know if this is bedtime obsessive-compulsive disorder. I must be looking at my mobile phone before going to bed." Mr. Jiang, who is engaged in it (Information Technology) work in Fuzhou, told reporters. Xiao Zhang is also highly dependent on mobile phones. He told reporters that at night, he often plays with his mobile phone while charging. "Brush short videos, watch microblogs, chat with friends, and sometimes fall asleep while brushing". According to the 2022 white paper on Chinese national healthy sleep, nearly 70% of late sleep is related to mobile phones. Playing mobile phones, playing games and chasing dramas have become the top three reasons for late sleep. Mr. Jiang told reporters that sometimes he would suddenly wake up, "it seems that one thing has not been done and inexplicably fell into anxiety". Fan Teng, deputy director of the Department of sleep medicine of the Sixth Hospital of Peking University, told reporters that playing mobile phones before going to bed can indeed lead to insomnia. On the one hand, when people brush videos and play games on mobile phones, the cerebral cortex is in an excited state, while entering sleep requires the cerebral cortex to be in a relaxed state; On the other hand, the blue light released by the mobile phone screen will inhibit the secretion of melatonin in the pineal gland and affect the quality of sleep. Therefore, it is recommended not to play with mobile phones within 30 minutes to 1 hour before going to bed to create a good sleep environment. "In fact, it's not just mobile phones. Facing the electronic screen for a long time before going to bed, such as using laptops and tablets, will also lead to the delayed secretion of endogenous melatonin (melatonin secreted by itself), which will take longer to sleep and become more sleepy the next day." Van Teng said. How to save sleep? Mr. Jiang told reporters that in order to improve the condition of shallow sleep and easy to wake up, he bought a bottle of melatonin products in 60 Capsules online and insisted on taking them every day. During the interview, the reporter found that many professionals troubled by sleep problems choose to "prescribe treatment" by themselves and take health products such as melatonin, hoping to improve the quality of sleep. So, does taking melatonin really make people sleep better? Fanteng said that insomnia has many different causes, and only a small part is related to insufficient melatonin secretion. At present, melatonin is still listed as a "health product" or "dietary supplement" rather than an over-the-counter drug. In case of jet lag, night shift and obvious decrease of melatonin secretion in some elderly people, it can be taken for a short time. However, if a large amount of melatonin is used for a long time, it will increase the burden on the liver and lead to the disorder of human hormone secretion. At present, there are many kinds of melatonin available on the market. Pay attention to the dose when taking it, and seek guidance from a professional doctor if necessary. "If you are a professional who occasionally stays up late, it is recommended not to take excessive sleep compensation the next day and try to 'make up for' the sleep lost the previous night, which can easily lead to a vicious circle." Van Teng said that the sleep rhythm can be adjusted back to the normal work and rest law through moderate rest and maintaining light. At the same time, he also suggested that people with serious insomnia at night should not take a lunch break during the day, because too long sleep time during the day may lead to worse sleep quality at night. If you have the habit of taking lunch break all year round, it is recommended that the maximum lunch break time should not exceed 40 minutes. (outlook new era)
Edit：Yuanqi Tang Responsible editor：Xiao Yu
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