"Humans spend one third of their lives sleeping, and sleep is an indispensable part of maintaining life. It can maintain the normal functioning of the brain, promote the recovery of physical strength and energy, protect the brain, enhance memory, increase the body's resistance, regulate emotions, and ensure physical and mental health. Good sleep quality is essential for children's growth and development." Recently, at the "2024 World Sleep Day Science Popularization Lecture and National Free Clinic Event" held by the Chinese Medical Association's Sleep Medicine Professional Committee, Academician Lu Lin of the Chinese Academy of Sciences said. Improving Sleep Quality

Sleep disorders are becoming increasingly prevalent in China, particularly among the elderly and youth. Insufficient sleep can lead to a host of health issues, including mental illness, physical ailments, and cognitive impairment.

The Impact of Sleep on Health

The brain undergoes essential repair and rejuvenation during sleep. Lack of sleep can increase mental stress, contributing to conditions such as anxiety, depression, and schizophrenia. It can also lead to physical problems like hypertension, heart disease, and obesity.

Factors Influencing Sleep

Research has identified various factors that influence sleep:

• Light exposure: Bright lights at night suppress melatonin production, making it harder to fall asleep.
• Environmental temperature: Lower temperatures promote better sleep.
• Exercise: Regular aerobic exercise improves sleep quality by reducing stress hormones and increasing melatonin production.
• Melatonin: This hormone plays a crucial role in regulating the sleep-wake cycle.

Sleep Disorders and Chronic Diseases

Sleep disorders have been linked to numerous chronic conditions:

• Diabetes: Sleep disturbances can disrupt the rhythmic secretion of insulin, increasing the risk of developing diabetes.
• Dementia: Sleep disorders and dementia have a bidirectional relationship. Sleep problems may contribute to the development of Alzheimer's disease, while Alzheimer's disease itself can worsen sleep quality.
• Cardiovascular disease: Short sleep duration is associated with an increased risk of high blood pressure, atrial fibrillation, and heart disease.
• Pregnancy complications: Sleep disturbances during pregnancy significantly increase the risk of preterm birth.

Improving Sleep Quality

To improve sleep quality, consider implementing the following measures:

• Establish a regular sleep-wake cycle: Wake up and go to bed at approximately the same time each day, even on weekends.
• Avoid excessive stimulation before bedtime: Stop engaging in mentally demanding activities at least an hour before sleep.
• Create a conducive sleep environment: Make sure your bedroom is dark, quiet, and cool.
• Use appropriate bedding: Choose a mattress that is moderately firm, a comfortable pillow about 4 inches high, and sleep on your right side to reduce pressure on painful areas.

Recognizing Sleep Problems

If you're having trouble falling asleep, try using positive self-talk. Stop dwelling on "I need to fall asleep now" or "I'm going to have another sleepless night." This can actually make it harder to drift off. Instead, try listening to music or drawing, which can help you distract yourself from your sleep and emotional problems.

Healthy Habits for Sleep

Eating a healthy diet can also improve sleep. First, eat three meals a day, including breakfast. This helps regulate your body's internal clock, which can lead to better sleep. Second, avoid eating close to bedtime. Finish dinner at least three hours before you go to bed. And finally, stay away from stimulants like alcohol, coffee, and strong teas before bed.

Dangers of Self-Medication

Many people choose to take melatonin or other similar supplements to improve sleep. However, these medications are not effective for everyone. They might not work if your insomnia is caused by mental health issues, physical illness, or substances like alcohol or coffee. Additionally, taking melatonin long-term can interfere with your body's natural melatonin production, causing further sleep disturbances.

When to Seek Help

If you've tried self-help strategies but still have difficulty sleeping, see a doctor. You may need medication or therapy to help you sleep better.