One sheep, two sheep, three sheep... insomnia, is counting sheep useful?
2023-11-23
Nowadays, the restless nights and the phrase 'good night' in the circle of friends after dawn have become the 'standard' for many people. According to data released by the China Sleep Research Association, the incidence of insomnia among Chinese adults has reached 38.2%. Multiple studies have shown that long-term insomnia not only affects energy recovery, but also affects emotions, affecting the brain's ability to clear toxins, leading to poor memory and judgment, and even increasing the risk of developing Alzheimer's disease. In addition, insomnia can also change the metabolism level of the human body, induce diabetes, obesity, etc., and even the incidence of cancer is related to it. How to deal with insomnia? How to fall asleep quickly? Experts are invited to answer questions in the "Healthy China" section of the headquarters. Insomnia, want to continue lying in bed and brewing drowsiness? Xi Xin, Deputy Chief Physician of the Sleep Medicine Center of Beijing Anzhen Hospital Affiliated to Capital Medical University, stated that insomnia has very strict definition standards. Under the premise of a good sleep environment, symptoms such as falling asleep for more than 30 minutes, shallow sleep, easy to wake up, and short sleep maintenance time can be diagnosed as insomnia. If you experience symptoms of insomnia but still lie in bed forcing yourself to fall asleep, it can create a lot of stress. It is generally recommended to wake up if you cannot fall asleep after lying for more than half an hour. We need to establish a conditioned reflex between sleep and bed, and go to bed when you feel sleepy, otherwise don't go to bed. At the same time, don't do anything unrelated to sleep in bed, such as playing with your phone or eating. "If you have insomnia at night, do you need to sleep during the day? Adenosine is a substance secreted in the brain, whose function is to make people feel sleepy. Getting up in the morning is the time when adenosine is the least. As the day progresses, adenosine gradually accumulates. When the concentration of adenosine in the brain reaches a certain level, people will feel sleepy. Xi Xin stated that during the daytime, when supplementing sleep, a portion of adenosine is cleared. Once you sleep too long, excessive adenosine is cleared, leading to insufficient sleep motivation at night and worsening insomnia. Therefore, if insomnia patients are too sleepy during the day, they can take a nap for a while, but not more than 30 minutes. Counting sheep only makes the night more difficult for insomnia, and many people choose to count sheep. In fact, counting sheep can bring more tension and anxiety to people, exacerbating insomnia. Xi Xin pointed out that occasional insomnia does not have a significant impact on the body, so there is no need to worry about it. If there is excessive anxiety about insomnia, it can actually lead to persistent insomnia and cause harm. Can't sleep? Try these movements to help you fall asleep faster. Use your little finger to press against your earlobe, and let the other fingers rest naturally. The point where your middle finger is pressed is the sleeping spot. Pressing on the sleeping acupoint will cause a feeling of soreness, and after a while, it will make you drowsy. Two drinks can help you get a good night's sleep. Some foods, including milk, contain L-tryptophan, which can promote the secretion of melatonin and help the body feel sleepy. Drinking around 200 milliliters of milk 1-2 hours before bedtime can promote sleep. In addition to milk, there is also a "secret weapon" for helping sleep - Xuanchen Tea. This tea can help us relax our emotions and bring good sleep. Wash and drain 5 grams of Hemerocallis (also known as yellow cauliflower) and 3 grams of tangerine peel. Add 300 milliliters of boiling water, cover and soak for half an hour. Drink 3-4 times a day as a substitute for tea. need
Edit：GuoGuo Responsible editor：FangZhiYou
Source：cctv.com
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