Time：2023-04-01 10:40:22 source：psychiatricethics.com author：Mental disorder Read：528次

World Sleep Day | How long has it been since you had a good night's sleep? good sleep, good health

Every March 21st is World Sleep Day, and the theme of Sleep Day 2022 is "Sleep Well, Stay Healthy"! The purpose of the establishment of World Sleep Day is mainly to draw people's attention to sleep and remind people to always pay attention to sleep health and sleep quality. Sleep is an active process of the human body, which can restore the spirit and relieve fatigue. Adequate sleep, balanced diet and proper exercise are three health standards recognized by the international community. However, in reality, many people are troubled by sleep problems. According to the World Health Organization, nearly 1 in 4 people suffer from sleep disorders. Insomnia can affect work, life and even cause accidents. Long-term insomnia may affect a person's mood, and even prone to anxiety, depression, and even suicidal tendencies in severe cases; long-term insomnia may also lead to a decline in the body's own resistance, and it is easy to suffer from high blood pressure, diabetes and other diseases. Why is your sleep worse than others? In fact, bad sleep habits such as staying up late, playing with mobile phones, etc., will affect the secretion of a hormone called "melatonin" in the human body. If the secretion of melatonin is disordered, your sleep quality will be much worse than before.

So what is melatonin and how can it save your sleep?

Sleep and Melatonin Melatonin is a hormone secreted in the human brain that controls sleep: it can help the body shorten the time it takes to fall asleep and improve sleep quality. Not only that, melatonin has a certain regulatory effect on the human respiratory system, digestive system, and urinary system, and can also effectively remove free radicals in the human body. The secretion of melatonin has a circadian rhythm, generally peaking at 2-3 am. The level of melatonin at night directly affects the quality of sleep. With the increase of age, especially after the age of 35, the body's own secretion of melatonin decreases significantly, an average of 10-15% every 10 years, leading to sleep disorders and a series of dysfunctions, while the level of melatonin decreases and sleep decreases. It is one of the important signs of human brain aging. Sleep and the brain A sufficient and regular sleep can allow our brain to fully carry out the process of "repair" + "garbage cleaning". 1. Brain garbage cleaning According to the research of "Journal of the American Medical Association", the brain will be highly active during sleep, constantly decomposing and engulfing the waste generated by the brain's operation through protein cells. For those who have irregular work and rest and stay up late, the function of the brain's clearing system will also be reduced, and a large amount of waste generated by the brain will accumulate, affecting the normal operation of the brain. 2. Brain repair function And another study also confirmed the importance of sleep to the brain. When we work and study hard during the day, there will be a lot of breaks in the DNA. The broken DNA is like a time bomb, which can cause our normal cells to die or become cancerous at any time. Excessive DNA damage requires adequate sleep to repair. Without sleep, DNA damage increases, causing irreversible damage to the brain.

How to save sleep?

Want to secrete more melatonin for better sleep quality? You have to do this: 1. Go to bed early. In order to help us fall asleep better, the amount of melatonin secreted at night is 5-10 times that of the daytime. Going to bed early can get more melatonin secretion. Try to stay asleep before 11 o'clock so that your body can better adapt to the rhythm of melatonin secretion. 2. Keep away from the light emitted by electronic devices such as mobile phones and tablets at night, which will make the human body mistakenly think that it is still "daytime", resulting in a delay in the circadian rhythm. Try not to play with mobile phones, tablets and other electronic devices half an hour before going to bed. 3. Do not exercise vigorously before going to bed. Try to avoid any exercise 1 hour before going to bed. If you want to exercise, it is best to do it 2 hours before going to bed, and focus on relaxing exercises, such as walking. Adequate sleep, balanced diet and proper exercise are three health standards recognized by the international community. Know how to rest to have a better life. Tonight, please put down your phone and have a good night's sleep!

(责任编辑：Depression)

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