March 18, 2022 is World Sleep Day. Dr. Hsin-Chien Lee, Chairman of the Public Education Committee of the Taiwan Academy of Sleep Medicine, said that sleep is a very important topic in a person's life, and that poor sleep is the source of all diseases. Studies have shown that people who do not sleep for 6 hours or more are at 200% higher risk of heart disease and stroke than the average person. The American Academy of Sleep Medicine has also pointed out that adequate and high quality sleep has a critical impact on a number of serious complications such as cardiovascular and cerebrovascular health.
Yahoo News Taiwan reported that the biggest obstacle to sleep quality is sleep apnea, and about a quarter of young men in Taiwan suffer from apnea. According to statistics from Taiwan's Ministry of Health and Welfare, per capita healthcare spending for those over 65 is already four times that of the 19-44 generation. As Taiwan officially enters into a super-aged society, healthcare expenditures are expected to continue to increase and become a heavy burden for future generations. In order to alleviate this situation, increasing the proportion of prevention, early diagnosis and health maintenance is the direction of future medical development. In order to resist the impact of healthcare brought about by an ultra-aging society, it is important to emphasize good sleep and prevent sleep-related diseases from the youngest to the oldest age.
According to the National Sleep Foundation (NSF), the ideal sleeping hours for different age groups are as follows:
I. School Age 6~13: 9~11 hours
II. Adolescence 14~17 years old: 8~10 hours
III. Adults 18~64 years old: 7~9 hours
IV. Age 65 or above: 7~8 hours
Avoid watching TV or playing cell phones 30 minutes before bedtime to reduce stimulation.
Use meditation and music to help you relax before going to bed.
Avoid drinking a lot of water 2 hours before bedtime to avoid frequent urination.
Increase daytime activities and regular exercise.
E. Balanced diet, less coffee, tea and other caffeinated beverages in the afternoon.
Go outdoors during the day and reduce indoor light at night.
I. Eat less fat
Eating too much at night, or eating a bunch of high-fat foods, can prolong your digestion and therefore prevent you from getting a good night's sleep.
Second, pay attention to avoid the details of caffeinated beverages or foods
Caffeine stimulates the nervous system, causing our breathing and heart rate to increase, our blood pressure to rise and our energy level to rise. It also reduces the production of melatonin, a hormone secreted by the pineal gland in the brain, which has a hypnotic effect.
Third, have some foods rich in tryptophan.
Drinking a glass of hot milk before bedtime has long been recommended for people who have trouble sleeping. Because milk products contain tryptophan, a substance that helps you sleep. However, some people who drink milk may experience symptoms such as bloating, which may not be suitable for them, so they may want to try other foods rich in tryptophan, including bananas, nuts, sesame seeds, honey, high-fiber biscuits, and animal foods (beef, pork, cod fish, salmon, etc.). It is important to note that meat is high in protein and is not easily digested, so even if you want to eat it, you should eat it in very small amounts.
IV. Carbohydrate supplementation
Dairy products should be paired with carbohydrate-rich foods to increase the concentration of tryptophan in the blood, which helps you sleep. So if you are a little hungry and want to have a snack before bed, try a bowl of cereal with milk, yogurt, biscuits, or bread and cheese. But remember to avoid starch snacks, which are also high in sugar, so that changes in blood sugar do not affect your sleep.
Fifth, pay attention to the power of heavy, spicy food
Spicy foods such as chili peppers, garlic and raw onions can cause heartburn and indigestion in some people, further interfering with your sleep.
Don't drink before bedtime
A little sip before bedtime may help you fall asleep faster, but it can cause you to wake up more often during the night, sleep less comfortably, not get enough rest, and have headaches, sweats, and nightmares. If you must have a drink at night, drink a glass of water with each drink to dilute the effects of the alcohol.
Overseas studies have found that alcohol and certain tranquilizers suppress the duration of the rapid eye movement (REM) period, and that too little REM time is associated with waking up frequently during the night, with interrupted sleep, and with an inability to get enough restful sleep. Simply put, people who drink a lot of alcohol may spend a lot of time in bed, but sleep poorly.
If you are hungry, have a snack before going to bed.
Going to bed hungry can interfere with sleep because the feeling of hunger can make it difficult to sleep, and some studies even suggest that people who try to lose weight may wake up more often instead. If you suffer from insomnia, eating something may help you sleep. However, you should only eat small snacks. Eating too much can put pressure on the gastrointestinal system, which can make it uncomfortable to go to bed and make it difficult to fall asleep.
Insomnia can be caused by a variety of factors, ranging from physical to psychological, as well as the surrounding environment (e.g., too cold, too hot, too noisy, or too bright). Insomnia requires proper treatment. If insomnia is caused by a disease, the disease needs to be eliminated first; if insomnia is caused by lifestyle problems, behavioral treatments, such as adjusting the physiological clock and learning to relax, should be used to improve the condition.
Snoring is an important warning sign and a precursor to sleep apnea. If there is no improvement over time, it is recommended to further consult a sleep medicine specialist or a healthcare professional in thoracic medicine, otorhinolaryngology, neurology or psychiatry for early detection and treatment.
If you have any questions about the above information, please feel free to leave a message to Sunyu Academy and we will do our best to answer them.
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