"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:
Sleep Disorders and Chronic Diseases
Sleep disorders have been linked to numerous chronic conditions:
Improving Sleep Quality
To improve sleep quality, consider implementing the following measures:
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.
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.
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.
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.