More than 300 million people in China have sleep disorders! How can I get a good night's sleep?

Work, family pressure, in bed at night to go back and forth can not sleep? It's not easy to fall asleep, a little movement will be woken up, or even wake up several times a night? Don't sleep enough at night, sleep badly, sad during the day, weak limbs, dizziness? Sleep deprivation, shallow sleep, early wake-up, multiple dreams and other abnormal sleep times, as well as abnormal behavior in sleep sleep disorders, is depriving more and more people of sleep.
according to the 2019 China Sleep Index Report, more than 300 million people in China have sleep disorders, with three-thirds falling asleep after 11 p.m. and one-third staying up until 1 a.m.
, there is a clear trend of younger people with sleep disorders.
sleep disorders have been a high incidence of middle-aged and elderly people in the past, but in recent years more and more young people can not sleep, do not sleep enough, do not sleep well.
can cause sleep disorders in a variety of ways, including sleep apnea syndrome, depression, long-term mental conflict or mental overburdening, and post-illness infirmity.
, sleep is extremely irregular and is a major cause of sleep disorders.
when there is a sleep disorder, in addition to timely go to the hospital, receive professional treatment, develop regular sleep habits, but also help improve sleep.
you can try the following methods to get a good night's sleep.
no more than 30 minutes of daytime naps during the day can't make up for the lack of sleep at night, but a 20-30 minute nap can improve mood and alertness and improve performance for the second half of the day.
only drink caffeine from coffee before noon, as a stimulant that stimulates the central nervous system and creates an "excitement."
If consumed at night, it may make it difficult to fall asleep or go to deep sleep due to the stimulation of caffeine, which is also a diuretic that leads to increased detobation and getting up in the middle of the night to go to the toilet, affecting sleep time and quality.
who have a coffee habit, it's best to change the coffee time to before noon.
exercise improves sleep quality aerobic exercise and resistance exercise can improve daytime alertness and make it easier for people to get to sleep at night.
even just 10 minutes of exercise during the day can be effective in improving sleep quality.
, however, you need to pay attention to the choice of exercise time, an hour before bedtime is best not to do vigorous exercise, otherwise it will make it more difficult to fall asleep, shorten the sleep time, reduce the quality of sleep.
do not eat irritating foods before bed to eat greasy, spicy food, citrus fruits and carbonated drinks can lead to indigestion in some people, gastrointestinal acid acid affect sleep.
, if you drink in moderation before bed, excessive drinking can be exciting and lead to difficulty falling asleep or reduced sleep quality.
the sun during the day, especially those who work indoors for a long time, more sun during the day can help the body maintain a healthy biological clock.
Stay away from electronics such as mobile phones before you go to bed for at least an hour, stop working, reduce the time you spend looking at your phone, computer, tv screen, and relax regularly, such as taking a hot bath, meditating, reading, etc., which helps release hormones that promote sleep and reduce alertness, telling the body it's time to go to sleep and get to sleep faster.
the bedroom warm and comfortable and quiet mattresses and pillows to be comfortable, room temperature should not be too hot, avoid any artificial light (lamps, mobile phones, TV, etc.).
artificial light "spoofs" the biological clock into thinking that daylight has been extended, making it difficult to sleep.
use blackout curtains, blindfolds, earplugs, white noise machines, humidifiers, etc. to make sleeping more comfortable.
references to the 2019 China Sleep Index Report, Seven tips to get your sleep cycle back on track when lockdown. Retrieved Oct 30,2020, from 8 ways to improve sleep quality as you age. Retrieved Oct 30, 2020, from