Going to bed early doesn't mean you can fall asleep? And falling asleep doesn't mean you sleep well? In recent months, with the severe epidemic, many people have had to stop working and schooling, and have successively received news of family members, friends, and colleagues being infected. All these pressures have severely affected sleep quality. Tossing and turning all night unable to sleep? Sleeping through the night but still feeling groggy? Frequent nighttime urination making it hard to sleep till morning? To mark World Sleep Day (March 18), re-examine your sleep habits, identify the causes of poor sleep quality, and address them to improve your overall sleep and health!
Understand Sleep Cycles, Find Stressors, Ensure Deep Sleep Every Night
Insomnia has many downsides, increasing the risk of chronic diseases. Understand the 4 stages of the sleep cycle and 5 tips to improve sleep quality.
According to medical definitions, if a person experiences insomnia for at least 3 nights a week for over 3 months, it can be classified as chronic insomnia. The ideal sleep duration for adults is approximately 7-9 hours. Doctors point out that insufficient sleep due to insomnia can affect brain functions such as memory and concentration, while also increasing the risk of chronic diseases like high blood pressure, heart disease, and lung disease for insomniacs.
Sleeping well?｜Do you enter deep sleep every night? Doctors teach you 5 things to establish good sleep habits that help boost immunity, consolidate memories, and regulate emotions.
A complete sleep cycle typically lasts about 90 minutes, and a normal adult needs approximately 4 to 6 sleep cycles per day, or 6 to 9 hours of sleep. But how long should shallow and deep sleep account for each night to ensure good sleep quality? What is the difference between non-rapid eye movement and rapid eye movement sleep? To establish good sleep habits, doctors advise paying attention to these 5 things...
【Urban Stress】To sleep soundly, identify the sources of stress.
Poor sleep quality is a common problem for urban dwellers, often stemming from underlying emotional or psychological factors. Doctors explain that poor sleep quality results from people being unable to relax and enter a deep sleep state. During sleep, we should spend a quarter of the time in deep sleep. Sleeping sufficiently and well helps the brain rest, consolidates memories, repairs cells through metabolism, regulates hormones, and strengthens the immune system.
Snoring caused by sleep apnea? Frequent nighttime urination a warning sign? Don't overlook the connection between sleep and illness.
Ignoring snoring can lead to high blood pressure and impotence. Sleep apnea is more than just "bombing" your bedmate.
Loud snoring "bombards" bedmates every night, and patients themselves also suffer from poor sleep quality, feeling tired and unable to concentrate during the day... Snoring is linked to many diseases. Besides being a symptom of sleep apnea, obesity, nasal allergies, and tonsil enlargement can also cause snoring. Moreover, if left untreated, it can increase the risk of high blood pressure, heart disease, and impotence.
Frequent nighttime urination has many causes: Is it drinking too much water or a warning sign of illness? 5 ways to improve nighttime urination, starting with daily habits.
Sleeping through the night is a dream for many! But the older you get, the more elusive it becomes, with nocturia being one of the main culprits disrupting sleep, especially common in older individuals. Is it due to drinking too much water before bed, or a warning sign of other underlying diseases? For example, common prostate enlargement in men, or overactive bladder in women? Severely affected patients may need to get up to urinate every hour, which naturally significantly impacts sleep quality and can even lead to depression. In fact, there are at least 5 ways to improve nocturia, starting by changing daily habits!
【Obesity Series】Sleep Apnea: Don't underestimate severe snoring and frequent waking.
There have been past cases of sleep apnea patients dying suddenly in their sleep due to lack of oxygen or the heart being unable to withstand the pressure. Therefore, if there is suspicion, medical attention should be sought early. What are the symptoms of sleep apnea?
【Sleep and Illness】Sleep Apnea Patients: Beware of Glaucoma
In addition to daytime sleepiness and lack of energy, sleep apnea patients are also more prone to high blood pressure and heart disease. It turns out that there's also a significant link to glaucoma—one of the leading causes of permanent blindness. This is because most of them prefer to sleep on their side or stomach, and when their face is pressed against the pillow, the eye on that side is also compressed, leading to increased intraocular pressure or poor blood circulation, thus damaging the optic nerve.
Say Goodbye to Insomnia! Start with Diet, Sleep Habits, and Home Hygiene.
【Sleep and Illness】Say Goodbye to Insomnia: Learn How to Start with Your Diet.
If you don't want to be plagued by insomnia, nutritionists suggest trying to improve your sleep quality by adjusting your dietary habits. What can you eat before bed to help you fall asleep more effectively?
【Sleep and Illness】Changes in seniors' sleep habits: It's best to be more active during the day to sleep well at night.
As seniors age, their sleep duration tends to decrease. They may wake up before dawn for morning exercises but then doze off while watching TV in the afternoon. Older adults should engage in outdoor activities during the day, and even if mobility is limited, caregivers should accompany them outside to breathe fresh air and get some sun. Some seniors have poor sleep due to frequent nighttime urination, so they should drink less water in the evening. If they need to drink soup, they should do so earlier; for those taking medication with water, if some medications only need to be taken once a day, they should opt to take it in the morning. These small changes in lifestyle can have unexpected benefits...
【Sleep and Illness】Sleep Hygiene: Two Key Principles for Good Sleep
Frequent insomnia is often linked to poor sleep hygiene, especially habits like playing games, eating, and binge-watching shows in bed, all of which can affect sleep hygiene. Waking up easily during sleep, on the other hand, might be related to certain illnesses. Doctors advise that if urban dwellers want to sleep well, they must adhere to two key principles: "only go to bed when sleepy" and "get out of bed if you can't sleep." This helps the body develop a conditioned reflex to the bed, naturally leading to good sleep and good health!
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