World Sleep Day: Good health starts with a good night’s sleep

World Sleep Day: Good health starts with a good night’s sleep

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March 21st is the 24th World Sleep Day, with the theme of “Healthy Sleep for Everyone”. At the 2024 World Sleep Day popular science lecture and the launch of the national large-scale free clinic event recently held by the Sleep Medicine Professional Committee of the Chinese Medical Doctor Association, Lu Lin, academician of the Chinese Academy of Sciences and president of Peking University Sixth Hospital, and many other experts reiterated that sleep is the most basic thing in life. The composition of the body, sleep is also the basis of health. The prerequisite for enjoying health is to enjoy good sleep.

 Sleep problems have not received enough attention

Sleep is a complex physiological process. Compared with wakefulness, most physiological functions will change during sleep, such as heart rate, arterial blood pressure, body temperature, hormone secretion, and immune function.

“Sleep has a great impact on health. Good sleep can restore the brain and ‘clear’ the garbage produced by the brain in a day.” Lu Lin pointed out that this is why the brain becomes awake after sleeping.

Good sleep can not only enhance memory, but also increase human immunity and reduce the risk of infectious diseases. Lu Lin talked about his own experience. When he had a cold or fever, he recovered quickly by relying on good sleep and a rich diet, which shows that sleep is very important.

Lu Lin’s team once conducted a study and found that the quality of sleep of pregnant women is directly related to the health of their children. If they don’t sleep well, the risk of premature birth will also increase.

“Medically speaking, sleep problems involve all departments.” Sleep problems will increase the risk of diabetes, cardiovascular disease, Alzheimer’s disease and other diseases, and sleep disorders will also increase the risk of various mental diseases. Lu Lin suggested that every doctor should understand the knowledge of sleep health.

So, what does quality sleep look like? “Sleep is a subjective experience with great individual differences, and there is no complete conclusion on the standard of sleep.” Guo Xiheng, director of the Sleep Center of Beijing Chaoyang Hospital Affiliated to Capital Medical University and standing member of the Sleep Professional Committee of the Chinese Medical Doctor Association, said that if an individual feels sleepy If you sleep well, you will be energetic the next day, which is a better sleep. From a medical perspective, there are several specific indicators, such as falling asleep at 10 to 11 pm; adults generally need seven or eight hours of sleep; they should be quick to respond and in a happy mood after waking up.

“Sleep less and study more questions” is putting the cart before the horse

One-third of a person’s life is spent sleeping, and children who are in a stage of rapid growth and development need longer sleep times. “Healthy and good sleep can not only promote children’s physical growth, but also help brain development, language, cognition and social and emotional development.” Lu Lin emphasized.

A 3-year follow-up study on 17,182 preschool children aged 3 to 4 years after they first entered kindergarten showed that if the sleep problems of children in this age group are alleviated, it may be beneficial to improve their emotional and behavioral problems. In the study, a team led by Professor Jiang Fan and researcher Wang Guanghai from the Department of Developmental and Behavioral Pediatrics at Shanghai Children’s Medical Center, Shanghai Jiao Tong University School of Medicine also found that persistent sleep problems or new sleep problems are closely related to the occurrence of emotional and behavioral problems.

In pediatric outpatient clinics, sleep problems are a common reason for consultation. Xu Zhifei, director of the Sleep Center of Beijing Children’s Hospital Affiliated to Capital Medical University and a standing member of the Sleep Professional Committee of the Chinese Medical Doctor Association, said that if teenagers do not get enough sleep, pediatricians will be more concerned about the child’s neurocognitive development issues, such as memory, attention, emotion, and execution. Functional issues etc.

“Many teachers and parents don’t realize the importance of sleep at all. Many children study until late at night and rush to school at around 6 o’clock in the morning for early self-study. A few children are more resilient and can endure it, but those who cannot endure it will suffer from insomnia and Anxiety leads to physical and mental exhaustion.” Lu Lin pointed out, “I hope that children will sleep less and study more questions to get good grades. This is actually putting the cart before the horse. Health comes first, then study.” Elementary school students and junior high school students must sleep for at least 9 hours. , high school students should sleep enough for 8 hours.

Sleep medicine is an interdisciplinary subject

Sleep medicine is an interdisciplinary field. If abnormal physiological phenomena occur during people’s sleep, medicine can detect them. “We have recognized and discovered more than 90 sleep diseases, and through treatment, patients can return to normal life.” said Ye Jingying, director of the specialist department of Beijing Tsinghua Chang Gung Memorial Hospital affiliated to Tsinghua University and chairman of the Sleep Professional Committee of the Chinese Medical Doctor Association.

Through more than ten years of continuous efforts, 2,000 to 3,000 sleep medicine centers have been established across my country. “Our lecture tours have trained a large number of local doctors engaged in sleep medicine, including doctors in primary hospitals. At the same time, we have established assessment and evaluation standards to train sleep monitoring technicians who meet national standards to provide the public with accurate sleep diagnosis. “Ye Jingying introduced.

How can I get a good night’s sleep? Sleep can be improved through moderate exercise, aerobic exercise is better than anaerobic exercise; try to relax before going to bed, establish a strong relationship between the bedroom, bed and sleep, do not go to bed to look at mobile phones, make calls, or watch TV; avoid paying too much attention to sleep , if you really can’t fall asleep, you can use some drugs, but it is not recommended to take sleeping pills for a long time. In addition, it is best to have dinner two or three hours before going to bed, so that you will be full for 70%; you have the opportunity to bask in the sun for half an hour during the day, and the light is very helpful for sleeping at night; you can read paper books before going to bed instead of playing with electronic devices. product.

Experts have said that we need to maintain our own health throughout our lives. Everyone starts from me, starting from a good sleep, so that our health can be guaranteed. This is also the meaning of holding the event.

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