【Health Lecture】Sleep well and you win

Sleep is an active process of the human body that can restore the spirit and relieve fatigue. Sufficient sleep, a balanced diet and proper exercise are three health standards recognized by the international community. In 2001, in order to arouse the public's awareness of the importance of sleep, the Global Sleep and Health Program sponsored by the International Mental Health and Neuroscience Foundation launched a global event, which focused on attracting people's attention to the importance of sleep and sleep quality. In 2003, the Chinese Sleep Research Society officially introduced "World Sleep Day" to China. What are the harms of insufficient sleep to the heart?

Increased blood pressure: Chronic insomnia can lead to an overactive sympathetic nervous system, which can cause increased blood pressure. Sustained high blood pressure is a major risk factor for heart disease and stroke. Irregular heart rate: Insufficient or poor quality sleep can lead to irregular heart rate and increase the risk of heart disease. Metabolic disorders: Sleep disorders are associated with diabetes, obesity and other metabolic diseases, all of which are associated with increased cardiovascular risk.

What are the causes of insomnia?

1. Adaptive sleep disorder:

1. Interpersonal conflict or psychological conflict

2. Heavy workload or a major career change

3. Major life changes (marriage, divorce, having children)

4. Something very disappointing or scary happens suddenly

2. Poor sleep hygiene behavior:

1. Exercise before going to bed at night

2. Do some intense mental activity at midnight

3. Drinking a lot of coffee, tea, or smoking before going to bed

4. The bedroom is too bright or noisy, the room temperature is too cold or too hot

So what is sleep health and how can we improve our sleep quality?

1. Pay attention to sleep hygiene

1. Have regular bedtime and wake-up times.

2. Reduce the time spent in bed, except when sleeping, especially do not read or watch TV in bed.

3. Do not drink coffee 6 hours before bedtime, do not drink alcohol 3 hours before bedtime, do not eat 2-3 hours before bedtime, and do not do strenuous exercise 2 hours before bedtime.

4. Turn off electronic products and stop studying and working one hour before going to bed.

5. People who have the habit of taking a bath before going to bed can move their bathing time forward to 1 hour before going to bed.

2. Pay attention to food hygiene:

1. Supplement foods that can relieve liver stress: such as green and sour fruits, such as lemons, kiwis, plums and green vegetables.

2. Proper distribution of three meals: eat a hearty breakfast, a moderate lunch, and a light dinner. Regular eating can help sleep.

3. Calming scented tea, such as rose tea and lavender tea. If you want to enhance the sleep-promoting effect, you can add a small amount of sour jujube seeds which have a calming effect.

4. Eat a light diet and avoid high-fat meat and cakes and snacks.

3. Rational use of drugs: If necessary, some drugs that help sleep can be used under the guidance of a doctor. (Estazolam, lorazepam, zolpidem tartrate)

Finally: I wish you all a good sleep and sweet dreams every night.

Image from: Qianku.com

About the Author

Li Miao, Head Nurse

Graduated from the Nursing Department of China Central Radio and Television University in 2015. Joined the Department of Cardiovascular Medicine of the 731 Hospital of China Aerospace Science and Industry Corporation on September 1, 2009 and has been working there ever since. From February to May 2023, studied "Cardiac Rehabilitation" at the Cardiac Rehabilitation Center of Beijing Fuwai Hospital and obtained the honorary title of "Excellent Training Nurse". Participated in the recording of the "Sunset Red" 20230609 Reshaping Life program. Proficient in various critical care and the use of various instruments and equipment. Good at cardiac rehabilitation nursing and cardiopulmonary exercise experiments. Participated in the recording of popular science videos.