Weekly First-aid Topic: Developing Regular Sleep Habits
From:Beijing Municipal Health Commission

Studies have shown that going to bed too early or too late can have an impact on cardiovascular health. People who fall asleep between 10 pm and 11 pm have the lowest incidence rate of cardiovascular disease. Going to bed too late will cause autonomic nerve dysfunction and biological rhythm disorder, which affects the sympathetic and parasympathetic nerves, and may cause high blood pressure, cardiovascular and cerebrovascular diseases, etc. However, people going to bed too early may have physical diseases because the body feels the need to rest early.

What time of day is healthier to fall asleep? It is recommended to take a "midday nap" according to Traditional Chinese medicine. The modern researches on sleep medicine have found that the proportion of deep sleep is highest between 11 pm and 1 am. Once this time period is missed, the proportion of light sleep will increase.

How to have a good sleep? At present, medical treatment of insomnia mainly includes three aspects, drug treatment, physical therapy, and psychological and behavioral therapy. Among them, psychological behavioral therapy refers to promoting sleep by adjusting the psychological state or changing some sleeping habits. It is currently the preferred method for treating insomnia in medicine. It is recommended to determine your time for sleeping and waking up according to your own sleep type and stick to it every day. Generally speaking, you can establish your own regular biological clock in 3 weeks. Maintaining a certain amount of waking time throughout the day and doing aerobic exercise at appropriate time can also help establish regular sleep habits.

120 reminds you that if you have sleep disorders for a long time, you should not take medicine without permission. It is necessary to seek professional help from a doctor in time.