cant get up in the morning cant sleep at night am i suffering from a weird disease

As an office worker, what is your biggest wish on a workday?

My wish is: world peace.

Wrong, please say it loudly with me:

"Sleep (zhuan) (qian)!"

I don't know how it happened, but I inexplicably started living an American lifestyle: can't sleep at night, can't wake up during the day! This has led to severe sleep deprivation. Just look at Xiao Jian's dark circles...

As we all know, good sleep is crucial for health. Lack of sleep can bring the following health hazards:

1. Damages heart health

Research from Australia shows that compared to subjects who sleep 7 hours a day (aged 45+), those who sleep only 6 hours a day have a higher risk of heart disease, diabetes, stroke, and hypertension. Additionally, shift workers, whose biological clocks are permanently disrupted, have a higher risk of cardiovascular diseases compared to ordinary people.

2. Lowers immunity

Compared to people with sufficient sleep, those who sleep less than 7 hours a day are three times more likely to catch a cold.

3.Harms mental health

Lack of sleep can harm mental health and increase the risk of depression.

4.Affects cognitive abilities

Lack of sleep can reduce memory, logical reasoning ability, and attention.

Is your sleep adequate?

A person's sleep time is influenced by various factors. Generally, the optimal sleep time for adults is 7-8 hours. Of course, there are exceptions; some people only need 5-6 hours of sleep, while others need 9-10 hours. Fitness enthusiasts, due to physical exercise, need more time for body repair, and their optimal sleep time is usually 8-9 hours.

At the same time, sleep quality determines sleep duration. The Chinese Sleep Research Society has developed a sleep quality assessment form based on the requirements of the World Health Organization (WHO) (as shown in the figure below). This form can be used to assess your sleep. A total score of <4 indicates good sleep quality; a score of 4-6 indicates poor sleep quality; a score of >6 indicates very poor sleep quality. Let's see how you score~

So how can we improve our sleep quality? Here are a few methods you can try:

1.Take a shower 1 hour before bed

Taking a shower (or bath) will slightly raise your body temperature. When you step out of the bathroom, your body will start to cool down, and this temperature change will enhance sleepiness.

2. Turn off all bedroom lights

Reducing the light intensity in the bedroom can prevent blue light from entering. Blue light suppresses the secretion of melatonin, making you more awake. From now on,turn off all lights and switch to dark curtains..

3. Maintain a good bedroom temperature

A high bedroom temperature is not conducive to sleep. The bedroom temperature should be slightly lower than other areas of the home. According to The New York Times,the optimal sleep temperature should be 16-20°C..

4.Do relaxation exercises 15 minutes before bed

Doing a full-body relaxation exercise can help relax muscles, enhance sleepiness, and improve sleep quality.Click on the training course below and start practicing immediately~

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