Time：2023-03-26 01:56:25 source：psychiatricethics.com author：Public activities Read：933次

Can't sleep at night is insomnia? How much do you know about insomnia?

Many people have a time in their lives when they can't sleep, and the inability to sleep is "insomnia", but only if this state lasts for two weeks or more can it be called a pathological state, that is, "insomnia". There are more people who are not insomnia, but just want to sleep but have no time, environment and other conditions, resulting in lack of sleep - not "can't sleep", but "can't sleep", this situation is called "sleep deprivation". Long-term sleep deprivation may also cause insomnia due to disrupting the rhythm of life. Today, let's focus on answering your doubts about sleep~

How much sleep do we need?

Everyone's sleep time is different. It is generally considered to be 6 to 8 hours. However, scientists in the United States have found through experiments that only 6 hours of sleep may not be enough for most people. In this experiment, subjects were divided into three different groups: a 4-hour sleep group, a 6-hour sleep group, and an 8-hour sleep group. The content of the experiment was to let them complete a psychomotor vigilance task. In this 14-day experiment The subjects in the 8-hour sleep group showed little or no distraction or cognitive decline, while the 4- and 6-hour groups showed almost daily declines in PVT results. At the end of the study, they noticed The phenomenon of force dispersion is 5 times that of the first day. On tests of memory, the performance of the 6-hour group members also continued to decline over the two weeks. At the end of the two weeks, they were as mentally impaired as the researchers had done before, subjects who had been deprived of continuous sleep for 24 hours and had a cognitive decline equivalent to that of an intoxicated person. Therefore, the harm to the mind and brain of chronic sleep deprivation is obvious, whether it is insomnia or sleep deprivation. Long-term lack of sleep cannot be made up in a day or two. Under the conditions, sleep when you are sleepy, and sleep when you are not sleepy. Developing a regular sleep habit is a good way to avoid insomnia.

Who is more prone to insomnia?

Many people can't sleep when they are excited or worried. This is a very normal thing, but for some sensitive people, things that ordinary people don't care too much about will be "magnified" for them. ". For example, the sound of clocks moving, which normal people can tolerate, and the sound of dripping water from taps outside several rooms, become noise for them. Even in the face of the same work pressure and sleep time, some people can adjust very well, fall asleep when they see the needle, while others have trouble sleeping even when they are lying on a comfortable big bed. In addition to genetic factors, psychological factors and personality reasons predominate. In addition to work pressure, lovelorn is also a common cause of insomnia, but for most people, lovelorn is just the only way to grow up, and the evolution of lovelorn-insomnia-depression is still rare. More need for psychological counseling, rather than just treating insomnia.

Why does insomnia lead to obesity?

Japanese experts believe that this is because the synthesis rate of protein increases when the human body is in a state of sleep, and adequate sleep can build strong muscles and improve the body's basal metabolism. If you don't get enough sleep, your muscle mass will decrease, and your basal metabolism will also decrease. As a result, you will feel that it is difficult to lose weight. However, among insomniacs and people with insufficient sleep, there are still many thin people. This is because the endocrine and metabolic states of different people's bodies are different: some people have a series of physical changes caused by lack of sleep (such as affecting the digestive system) , the result is thinning; and some people's endocrine changes can lead to more conducive to storing fat. In addition, lack of sleep can also affect the secretion of leptin (a hormone secreted by adipose tissue that can control appetite and metabolic rate. Rats lacking the leptin gene are prone to increased appetite and obesity) secretion, plus some people Because not getting enough sleep will affect their mood, they will want to eat when they are in a bad mood, and their digestive system is very healthy, so they will indeed gain weight. So, you can't simply say "lack of sleep makes you fat."

Is it okay to sleep in the night and make up for sleep during the day?

In general, supplementation is definitely better than no supplementation, especially for those who lack sleep for a short period of time, as long as there are conditions, they should make up for it as soon as possible. But for people who often suffer from insomnia, sleep supplementation during the day will obviously affect sleep at night, falling into a vicious cycle of confusion during the day and wakefulness at night, so it is better not to sleep too much during the day. For those who are used to taking naps, taking a nap is enough.

Is it okay to work at night and sleep during the day?

Studies show that people who work night shifts are at high risk for heart disease, high blood pressure, and other diseases. Because the ancestors of human beings were not nocturnal animals, the habit of the human body itself is to sleep at night. Those who need to work two or three night shifts a week often have disturbed sleep cycles, which can also cause sleep disorders and insomnia. Even with adjustments made on weekends, night shift workers experience dramatic changes in their sleep rhythms. In addition, working at night is not like eating three meals a day regularly during the day, so it will also cause gastrointestinal diseases. Because most of the enzyme activity found in the liver is rhythmic, enzyme activity increases when it's time to eat, and the liver is more able to metabolize fat and sugar during the day than at night. So in the middle of the night and early morning, the liver may not provide enough digestive enzymes to break down food and absorb nutrients. Therefore, sleep doctors generally recommend no more than two night shifts a week. But for those who have been upside down day and night for a long time every day, similar to living in another hemisphere (such as some writers and literary and artistic workers), as long as they adapt to such a life rhythm and can sleep soundly, it is not a big deal. bad thing.

How can I improve sleep quality?

1. It's actually very simple (it's a bit difficult to do it): life rules, sleep rules, less thinking, lower requirements, and relaxation. This is the best cure for insomnia. 2. In principle, tea, coffee, and wine should not be drunk before going to bed, but some people are completely unaffected, so they don’t need to care. As for hot milk, it is just a bottle of placebo with high protein content. 3. Finally, some insomnia is caused by certain diseases, such as hyperthyroidism, which must first cure the original disease before insomnia can be cured.

(责任编辑：Prevent anxiety)

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