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世界睡眠日|你的睡眠还好吗
发布时间:2022-03-30 | 来源:宜宾市第五人民医院 | 浏览:10477
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3月21日是“世界睡眠日”,充足的睡眠是国际社会公认的三大健康标准之一,良好的睡眠质量能让我们在白天更高效的生活与工作。

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1.入睡快,在10-15分钟即可入睡。

2.睡眠深不易惊醒,醒后5分钟内又能入睡。

3.睡眠时无噩梦、惊梦现象,梦醒后很快忘记梦境。

4.起床后精神状态好,反应敏捷,无疲劳感。

5.白天工作、学习效率高,无睡意。

注意:如果以上问题有三个为否定答案,且已经持续1个月以上,说明已经有较为严重的睡眠问题。

长期睡眠障碍有哪些危害?

人体长期睡眠障碍,不仅仅带来第二天的精神萎靡、眼泡浮肿、头昏头痛、食欲不振等症状,还能直接导致各种心身疾病,如肥胖病、高血压、心脑血管硬化、恶性肿瘤、支气管哮喘、溃疡病、糖尿病和性功能障碍(不育不孕症)等。

长期睡眠不足容易造成神经功能紊乱,同时机体各器官因无法获得适度的休息而过度消耗与功能衰退,在人体肌肤颜面外观上则呈现未老先衰的现象,如黑眼圈与皮肤晦暗、粗糙、皱纹、头发枯萎易脱、精神萎靡、头昏心悸、腰膝酸软、易寒易热,抵抗力差而容易感冒与慢性感染等老化现象。

持续睡眠时间低于生理需要(约6至8小时),达两三天以上,由于生理上有补足睡眠的需求,会造成立即且明显的影响。最先受影响的是注意力、专注力、精细操作能力、高智力思考及记忆力,学习效率及创造性思考力也会显著减退。

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如何提高睡眠质量?

1规律作息

保持相对固定的睡觉时间和起床时间。
2适量运动
白天适量运动可增加夜间的睡眠驱动力,运动方式以有氧运动为宜,如散步、快走、慢跑。每天运动时间应在半小时以上,以白天为主,晚上8点之后应避免过量运动。
3规律饮食
下午3点之后不要喝含有咖啡因的饮料(如咖啡和茶等),睡前不要喝酒,也不宜吃得过饱。
4改善睡眠环境
卧室温度以20~23℃为宜,睡前拉好窗帘,减少光线和噪声对睡眠的影响。
5睡前进行放松训练
如冲个热水澡、听轻松缓和的音乐、看纸质图书等。
6寻求专业帮助
若通过以上方案进行自我调节仍不能改善睡眠状况,可咨询专业医生,一定要在医生指导下用药。
咨询科室:神经内科    
健康电话:0831-3323300

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【喜报】两个奖项!宜宾市第五人民医院放射科再获殊荣

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