世界睡眠日

2016年世界睡眠日——“美好睡眠，放飞梦想”

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2016年03月21日 11:03:42 来源： 新华网

    睡眠是每个人生命必需的过程，是一种生物节律，约占人一生中的三分之一时间。据世界卫生组织对14个国家15个基地25916名在基层医疗就诊的病人进行调查，发现27％的人有睡眠问题。失眠症对生活质量的负面影响很大，但相当多的病人没有得到合理的诊断和治疗。据报道美国的失眠发生率高达32%，英国10%-14%，日本20%，法国30%。据中国睡眠研究会全国调查问卷统计显示：高达38.2的中国城市居民存在着不同程度的失眠。一项针对中国6城市的普通人群睡眠问题的调查表明，成年人在过去的12个月内有失眠症状的比率高达57%，其中北京60%；上海62%；广州68%。女性失眠率是男性的1.4～2倍。
    为了引起人们对睡眠重要性和睡眠质量的关注，国际精神卫生和神经科学基金会发起了一项全球睡眠和健康计划，将每年的3月21日定为“世界睡眠日”(WorldSleepDay)。中国睡眠研究会自2003年将其正式引入中国。今年世界睡眠日的主题为“美好睡眠,放飞梦想”，希望能借此唤起整个社会对睡眠和心理健康问题的关注。
    2015年中国睡眠研究报告显示，有超过五成的国人认为工作压力对其睡眠造成了较大的影响，成为扼杀睡眠的主要“杀手”之一。因为工作压力造成的失眠病例数量呈现出逐年增加的趋势，56.9%的受访者表示日益增长的生活压力也让他们睡不着，其中住房、教育、医疗、物价、空气污染、噪声污染、甲醛污染等都成为失眠者“吐槽”最多的关键词。2013年，每100个中国人中有14人过了24时还不睡觉，而到了2015年，每100个中国人中有22人过了24时还不睡觉，原因依次为上网聊天53.6%，玩游戏44.5%，看影视剧43.3%，工作、加班32.6%，应酬、朋友聚会14.9%……
    根据调查，十大职业中，睡眠指数得分从高到低排名依次是公务员、销售、金融从业者、蓝领、教师、广告/公关人、企业高管、医务人员、IT从业者、媒体人。各职业的睡眠指数得分都有所上升，但媒体人连续两年睡眠指数得分垫底。

    充足的睡眠、均衡的饮食和适当的运动，是国际社会公认的三项健康标准。但人们对睡眠的重要性普遍缺乏认识。动物试验表明，小白鼠如果超过6天不睡眠，就会出现运动失调的症状，直至脑电波电压降低、消失而死亡。相比起小白鼠，人类对睡眠的依赖性更强，一个人只喝水不进食可以存活7天，而不睡眠只能存活4天。
    中国人睡眠状况不容乐观，约2亿人打鼾，近3亿人失眠，5000万人在睡眠中发生过呼吸暂停。北京大学人民医院睡眠疾患诊疗中心主任韩芳指出，根据2005年出版的国际睡眠疾病分类，外在或内在因素导致的睡眠疾病达90余种，其中失眠、睡眠呼吸暂停综合征等患病率在国人中均很高。
    据中国睡眠研究会提供学术支持的《2016中国中产阶层睡眠指数白皮书》披露，睡眠不佳对人们的身心健康造成不同程度的伤害，被调查人群中有失眠症状的比例达46.58%，疑似失眠症患者达15.02%，4.79%的人群需要长期服用安眠药才能入睡。
    失眠对生活质量的负面影响很大，但相当多的病人没有得到合理的诊断和治疗。失眠障碍已成为威胁世界各国公众的一个突出问题。医学研究表明，偶尔失眠会造成第二天疲倦和动作不协调，长期失眠则会带来注意力不能集中、记忆出现障碍和工作力不从心等后果。专家指出，长期失眠是抑郁症的高危因素，失眠患者的抑郁症发病率比非失眠患者高3-4倍。目前我国精神病患者约有1800万人，这给人民的身心健康和家庭生活造成了巨大影响，睡眠障碍与精神心理疾病密切相关，睡眠问题不仅是一个医学问题，而且已经成为一个影响人民健康、工作效率、家庭幸福、社会和谐的社会问题，应当引起全社会的高度关注和足够的重视。健康的睡眠能促进人类的成长发育，与每一个人的健康水平密切相关，也可以改善人们的精神状态，提高人们的幸福指数。
    除失眠之外，睡眠质量不高也是本次睡眠状况调查的又一大问题。八成人表示，出现过睡眠过程中突然惊醒的状况，其中19.62%的网民经常出现此类问题，45.4%的人惊醒后也睡不着。此外，调查还显示，七成网民多梦，其中“经常做梦”的网民占44.94%，22.15%的网民同一晚会做各种不同的梦。34.81%的人表示，睡眠质量不佳导致醒来后头昏脑胀，越睡越累。
    躺下后15至30分钟内入睡是正常，若超过1小时仍然不能入睡，就是失眠。失眠的情况有很多种，比如患上精神心理类疾病、有烦心事、工作压力过大、患上相关器质性疾病或是吃了导致兴奋的药物等。失眠会使大脑因得不到充足休息，进而导致头疼、头晕、记忆力衰退、食欲不振等现象，长期失眠会令年轻女性出现面色灰黄、皱纹增多等早衰现象，有些失眠者的免疫力甚至也会受到损害，引发高血压、溃疡病等严重健康问题。
    如果出现在睡觉过程中突然惊醒的状况，除外界因素外，通常意味着有可能患上了睡眠相关疾病，比如睡眠呼吸暂停综合征，最好到医院做一个睡眠监测，确定是否是由疾病引起的，从而进行及时治疗。2岁~12岁儿童中，27%有睡眠障碍，有睡眠呼吸暂停综合征(OSAHS)的发病率为5%。成人OSAHS病因多为肥胖，儿童多为扁桃体、腺样体肥大，一般手术就能解决。
    在一般观念中，睡眠时间的长短常常和睡眠质量的好坏相关，普遍的一种说法是每天睡够8小时才是睡眠标准时间。目前国际上认为，人的睡眠时间平均为6.5小时就够了，不同的人群其实都可以在此基础上根据自身情况延长或缩短睡眠时间。比如儿童需要大量的睡眠才能满足其生长需要，可以延长到12小时。老年人觉少，一般睡4至7个小时是比较适宜的。一个人睡眠够不够不是看时间，而是要看睡醒后的状态，如果起床后感觉精力充沛、思路清晰，即使睡眠时间不到6.5小时，也足以说明你的睡眠是充足的。美国加州大学圣地亚哥药学院和美国癌症学会花6年时间对100万名研究对象研究发现，每天睡六七个小时的人，比睡眠时间超过8小时或少于4小时的人死亡率要低很多。
    “垃圾睡眠”顾名思义就是质量不高的睡眠。垃圾睡眠”（JUNK SLEEP）是英国睡眠委员会使用的一个术语，特指睡眠时间不足、睡眠质量低的问题。主要表现为听音乐或者玩电玩的时候睡着；强迫自己按“点”上床睡觉、早上起床；自然醒来后，想着再“赖会儿床”，强迫延长睡眠时间；晚上不睡，白天补觉，双休日补觉；夜起、多梦等都属于“垃圾睡眠”范畴。
    有一部分焦虑、抑郁症患者，多表现为失眠、早醒或夜里醒来后无法继续入睡。许多人遇到类似情况，认为是睡眠问题，而意识不到潜藏的焦虑、抑郁情绪。通常，如果这种失眠、早醒情况如果持续一个月，就应该去看医生，以免延误病情。
    老年人大多患有心血管疾病、呼吸系统疾病、糖尿病、颈椎病等，这些疾病本身就会影响睡眠，从而使失眠加重。老年人睡不好还有很多心理因素，如婆媳关系、担忧儿女婚姻、帮忙抚养孙辈的劳累及压力等，都会导致焦虑、恐惧，进而引起睡眠障碍。
    很多人对安眠药既爱又怕，爱的是它有助于摆脱睡不着的痛苦，怕的是它则会产生依赖性，用药成瘾。现在的催眠药物分类很细，有的药物能帮助人迅速进入睡眠，有的药物作用则在于延长人的睡眠时间，还有的药物两种功能兼顾。目前服用安眠药物的一般原则是按需服药,能入睡就不必用药。
    通常情况下，如果夜间上床后30分钟仍不能入睡、正常起床前5个小时醒来后无法再次入睡，就可以适当服用一些催眠药物。许多人担心服用安眠药会上瘾，其实不必过分焦虑，一般只有连续3个月以上、大剂量服用安眠药才会导致成瘾。
    很多人之所以睡不着，是因为相信了一些错误的“入睡窍门”，比如睡前饮酒，睡不着就数数、数羊，只能让人越来越精神，因为数数会让人的精力都集中在数字上。有的人把睡眠这件事看得太紧张了，一旦发生睡不着的情况，就会想尽各种办法，让自己赶快睡着。其实这完全没有必要。人们都有这样的经验，没有睡意的时候看看报纸或电视，看着看着就睡着了。每个人都可以养成自己独特的入睡习惯，比如看报纸的时候容易犯困，那就养成每天上床看报纸的习惯，久而久之，这种习惯就会成为你入睡的方法。
    睡眠不足会使人体免疫力下降，抗病和康复疾病的能力低下，容易感冒，并加重其他疾病或诱发原有疾病的发作，如心血管、脑血管、高血压等疾病。实践证明，手术后的病人如睡眠不好，伤口愈合的时间会明显延长。儿童如患有严重睡眠不足，可影响其身体发育。因为在睡眠时，儿童脑内分泌的生长激素最多，这是促进孩子骨骼生长的主要物质。
    保证良好的睡眠，需要注意以下6点：
    1、不要在睡前喝可乐、可可茶和吃巧克力。晚餐也不要吃得过饱。不要在睡前做剧烈活动及锻炼，不要娱乐过度导致兴奋。
    2、创造一个好的睡眠环境。如光线要暗，没有噪声，冷暖适宜，床铺不要太硬。
    3、睡觉要按时。在固定时间上床和起床，节假日也不要例外。
    4、睡眠体位以侧卧为佳。仰卧入睡时四肢肌肉得不到放松。睡熟之后手会不自觉的搭压在胸上，容易引起噩梦；俯卧时胸腹部受压，口鼻易被枕头捂住，还容易“落枕”。侧卧时四肢放松，活动范围不大，不易打鼾。右侧卧心脏位置高，利于血液循环，亦利于保护肝脏，肥胖症患者最忌仰卧，这种睡姿容易引发睡眠呼吸暂停。
    5、睡眠方向。头朝北脚冲南是顺应磁力线的，利于气血通畅、减少能量消耗，可以提高睡眠质量。
    6、起床速度不要过急，猛起时会引起头部缺血。醒来后5分钟，左右，先在床上做些小的活动，然后再缓缓下床。（首都医科大学附属北京世纪坛医院神经内科主任医师 张国平）
 

Happy World Sleep Day, How to sleep better

March 13, 2015 Domenico Benvenuto Leave a comment

Hello to everyone, today is the “World Sleep Day”, unfortunately it doesn’t mean we can sleep the whole day, but it’s important to think about how important is sleep important for our health, the slogan of this year is “When sleep is sound, health and happiness abound” so let’s learn how to sleep better “.
Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety.

Sleep is involved in healing and repairing of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke. 

Sleep deficiency also increases the risk of obesity, this is also due to the cortisol, I explained this mechanism in “ten rules to lose weight”

Sleep helps maintain a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you don’t get enough sleep, your level of ghrelin goes up and your level of leptin goes down. This makes you feel hungrier than when you’re well-rested.

Sleep also supports healthy growth and development. Deep sleep triggers the body to release the hormone that promotes normal growth in children and teens. This hormone also boosts muscle mass and helps repair cells and tissues in children, teens, and adults. Sleep also plays a role in puberty and fertility, here you are some good habits that could improve your sleep quality.

As everybody know we need about 7 to 9 hours of sleep a day, sometimes this goal is difficult to achieve, have you ever woken up in the middle of the night without being able to sleep again? Have you ever woken up many times? That could be signalling that you are doing something of wrong.

As in every disease stress ply an important role,

Set a regular bedtime. Go to bed at the same time every night. Choose a time when you normally feel tired, so that you don’t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day.

Have naps can be a problem and a help at the same time, it’s a really good way to recharge yourself and recover lost sleep, but it can also make difficult to fall asleep.

Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Melatonin production is controlled by light exposure. Your brain should secrete more in the evening, when it’s dark, to make you sleepy, and less during the day when it’s light and you want to stay awake and alert. However, many aspects of modern life can disrupt your body’s natural production of melatonin and with it your sleep-wake cycle.

Artificial lights of TV or computer screen can suppress your body’s production of melatonin and make it harder to sleep. However, there are ways for you to naturally regulate your sleep-wake cycle, boost your body’s production of melatonin, and keep your brain on a healthy schedule.

Turn off your television and computer. Many people use the television to fall asleep or relax at the end of the day, and this is a mistake. Not only does the light suppress melatonin production, but television can actually stimulate the mind, rather than relaxing it.

Especially for students, don’t repeat what you studied or what you have to do over and over again before to sleep, this bad habit will stress you enormously

When it’s time to sleep, make sure the room is dark.

Use a flashlight to go to the bathroom at night. If you wake up during the night to use the bathroom, as long as it’s safe to do, so keep the light to a minimum so it will be easier to go back to sleep, it’s weird but it is a good advice but … pay attention on what you do. Also improve the production of serotonin during the day is really important.

Remove your sunglasses in the morning and let light onto your face, spend more time outside during daylight, let as much light into your home as possible this will help you to restore the sleep-wake cycle equilibrium

Stay away from big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Also be cautious when it comes to spicy or acidic foods in the evening, as they can cause stomach trouble and heartburn.

Avoid alcohol before bed. Many people think that a nightcap before bed will help them sleep, but it’s counterintuitive. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, stay away from alcohol in the hours before bed.

Cut down on caffeine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Consider eliminating caffeine after lunch or cutting back your overall intake.

Avoid drinking too many liquids in the evening. Drinking lots of water, juice, tea, or other fluids may result in frequent bathroom trips throughout the night. Caffeinated drinks, which act as diuretics, only make things worse.

Quit smoking. Smoking causes sleep troubles in numerous ways. Nicotine is a stimulant, which disrupts sleep, plus smokers experience nicotine withdrawal as the night progresses, making it hard to sleep.

Another really important thing to do is to reduce the stress level, it a really difficult think to do and i promise i will soon write a guide about how reduce stress, a good technique is to make really deep breaths and to concentrate about your breathing rhythm, to listen to classical music, to have a relaxing bath or doing physical activity but at least 3 hours before to go to sleep.

Sleep is really important for our health and sometimes taken by this busy life we consider sleep a waste of time, if we are made to sleep for more than 1/3 of hours life that will be a reason, so pay attention on how and how much you sleep and if you have problems with falling asleep talk of this problem with a doctor, now it’s time to recover the sleep time used to write this article, good night.

Keep in touch.

Domenico Benvenuto