If you don't sleep well, it will really affect immunity and cause a variety of diseases!

Sleep can restore spirit and relieve fatigue. Successful sleep, balanced diet and appropriate exercise are the three health standards recognized by the international community.

Insomnia can affect the mental state of people, making it easy for anxiety, depression, and irritability, and then exacerbate insomnia.

Insomnia has a great impact on the body

1. Affects immunity and cause multiple diseases

Insomnia affects a person's immune system. All diseases are related to human immunity. Insomnia can increase the risk of a series of physical diseases, including heart disease, respiratory problems, hypertension, obesity, and chronic pain.

In addition, studies have shown that the level of reactive protein in patients with insomnia has significantly increased, suggesting that the level of inflammation of the whole body is higher, the immune function is reduced, and the level of patients with higher sleep performance is low. In other words, good sleep may help improve immune function and reduce inflammation in the body.

2. Increased weight, affect health

Insufficient or too much is a risk factor for weight gain: In a 6 -year forward -looking research, compared to 7-8 hours of sleep per day, the sleep time is too short (5-6 hours) and too long (9 9) ～ 10 hours) The risk of gaining weight increased by 35%and 25%, respectively, and the risks of metabolic syndrome increased by 48%to 83%and 81%, respectively.

6 steps to help you sleep safely. Actually, through establishing good sleep habits and improving the sleep environment, it can not only effectively prevent insomnia, but also play a positive role in insomnia. The specific practice is divided into the following steps:

Step 1: Correct the wrong sleep cognition

1. Do not exaggerate and pay attention to the consequences of insomnia. For example, too much worry about insomnia will cause great damage to the body.

2. Do not demand sleeping time. The length of sleep varies from person to person. It is not necessary to sleep for 8 hours. Just don't feel tired the next day. If you are full of energy, it is a high -quality sleep.

Step 2: Create a good sleep environment

1. The light of the bedroom should be dark without strong light. It is recommended to pull soft or dark curtains.

2. It is better to be quiet and noisy in the bedroom.

3. The choice of bedding is very important. The mattress is relatively solid. The quilt is light and soft, and it is better to keep warm and breathable.

4. The temperature of the bedroom is preferably 18-20 degrees Celsius, cool, but not cold, and the humidity is appropriate for 50%to 60%.

Step 3: Develop a healthy living habit

1. Sleep or get up at a relatively fixed time to form a good sleep biological clock. Establish a strict sleeping and getting up schedule to restrict the average expected time on the bed sleep time. No matter what the real sleep time is, it maintains a fixed sober time. Generally, it is recommended to go to bed at about 22:30 in the evening. Essence Regardless of your sleep or bad sleep, whether you can't sleep or sleep, you must stick to this time. Do not differ much on weekends and holidays. Through the training of getting up to getting up, adhere to it every day, and will form your own inner biological clock over time. Be sure to overcome the habit of relying on the bed. Try not to make up for the day, especially not to sleep in the afternoon, otherwise it will cause sleep rhythm disorders.

2. It is not advisable to drink coffee or strong tea 7 to 8 hours before bedtime. Dinner should not be full. Do not eat and exercise within 2 hours before going to bed. You should not watch horrible movies or consider complex things before going to bed.

3. Do not use Jiu Jing to sedate sleep. Alcohol may help you fall asleep quickly, but in fact, it will affect the quality of the entire sleep, and it is likely that you do not get a real rest.

Step 4: Prepare before bedtime

1. Try to build a "ritual" that you must follow before going to bed every night, such as bathing or soaking your feet. It should not be too long (about 30 minutes), or easily read, or some soothing healing effects. Light music.

2. Persist in exercise for 30 minutes every day to improve sleep. It is best to exercise in aerobic exercise, such as fast walking, jogging, swimming, mountain climbing, etc. Studies have shown that for improving sleep, exercise may be the best in the morning.

Step 5: Create the connection between bed and sleep

1. Do not do things that have nothing to do with sleep on the bed, such as reading on the bed, swiping your mobile phone or watching videos. Studies have found that using electronic products such as mobile phones after 12 pm will affect the production of melatonin and 5-hydroxylidine, leading to sleep rhythm disorders, increasing the risk of mental illness such as depression, anxiety, and stimulating disorders.

2. minimize the time when you are awake on the bed, and only go to bed when you feel sleepy. If you still can't fall asleep in about 15 to 20 minutes on the bed (don't look at the table, it is estimated), then you can get up, do some relaxing activities, feel that you can go to bed again, and you can repeat many times a night.

Step 6: Actively conduct correct drug treatment

Insomnia has different performances, such as difficulty in sleeping, difficulty in sleep, early wake -up, dissatisfied with sleep quality, etc., according to different insomnia performance, under the guidance of doctors, choose appropriate treatment methods, such as drug treatment and physical therapy. When taking hypnotic drugs, it is necessary to prevent sedative hypnotic drug addiction in accordance with the principle of short -term, on demand, and intermittent medication. Physical therapy is becoming more and more important in the treatment of insomnia, such as treatment such as craniotomy magnetic stimulation.

(Source: Hubei Province Disease Prevention and Control Center)

【Edit: Wang Yujin】

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