哪種睡眠方式容易導(dǎo)致很多危害健康的疾病?

哪種睡眠方式容易導(dǎo)致很多危害健康的疾病?

If you always put yourself in this situation, you can increase your risk of obesity, type 2 diabetes, high blood pressure, heart disease, stroke and even premature death.

如果你總是把自己置于這種情況下，你會增加肥胖、2型糖尿病、高血壓、心臟病、中風甚至過早死亡的風險。

This article by expert Peng Zhiping, scientific director of China Sleep Research Association helps you understand what a good sleep is, how to limit the way wrong sleep causes many diseases.

這篇文章由中國睡眠研究會科學主任、專家彭志平撰寫，幫助你了解什么是良好的睡眠，如何限制錯誤的睡眠導(dǎo)致許多疾病。

The wrong way to sleep is a cause of many illnesses

錯誤的睡眠方式是許多疾病的原因

For people of all ages, getting enough sleep is an important factor for maintaining health. However, people often reduce sleeping time for work, family needs and even television shows or games.

對于各個年齡段的人來說，充足的睡眠是保持健康的重要因素。然而，人們經(jīng)常因為工作、家庭需要、甚至電視節(jié)目或游戲而減少睡眠時間。

Even a lack of sleep for one night will affect the work and life of the next day. Not only will you feel more drowsy, you will also have a drowsy mood and can lead to inefficient productivity.

即使是一個晚上的睡眠不足也會影響第二天的工作和生活。不僅你會感到昏昏欲睡，你也會有低落的情緒，從而導(dǎo)致效率低下。

How to improve sleep habits?

如何改善睡眠習慣?

If your sleep time is not guaranteed, you may need to take several measures to improve your sleep habits:

如果你的睡眠時間得不到保證，你可能需要采取以下措施來改善你的睡眠習慣:

Agree on a consistent and consistent sleep time. Go to bed at the same time every night and wake up at the same time every morning, including weekends.

保持一致的睡眠時間。每天晚上在同一時間睡覺，每天早上在同一時間起床，周末也不例外。

- Make sure your bedroom is quiet, dark, relaxing and comfortable about the temperature.

-確保你的臥室安靜，黑暗，放松，有舒適的溫度。

- Move electronics such as TVs, computers and smartphones out of the bedroom.

-把電視、電腦、智能手機等電子產(chǎn)品搬出臥室。

- Don't eat too much, eat a full meal, don't drink coffee and alcohol before bed.

-不要吃太多，吃飽飯就可以，睡前不要喝咖啡和酒。

- No smoking.

-不要抽煙。

- Should exercise. Exercising during the day can help you sleep better at night.

—應(yīng)該鍛煉。白天鍛煉可以幫助你晚上睡得更好。

It is worth noting that adequate sleep is important, but good sleep quality is also essential. Signs of poor sleep quality include: Feeling sleepy or tired even when getting enough sleep, waking up several times at night and symptoms of sleep disorders (like snoring or wheezing).

值得注意的是，充足的睡眠很重要，但良好的睡眠質(zhì)量也是必不可少的。睡眠質(zhì)量差的癥狀包括:即使睡眠充足，也會感到困倦或疲倦，晚上醒來幾次，以及睡眠紊亂的癥狀(如打鼾或喘息)。

Better sleeping habits can improve the quality of your sleep. If you have symptoms of a sleep disorder, such as snoring or sleeping all night and still feel sleepy, you can visit a doctor for advice.

良好的睡眠習慣可以提高你的睡眠質(zhì)量。如果你有睡眠紊亂的癥狀，比如打鼾或者睡了一整晚仍然感到困倦，你可以去看醫(yī)生。

This article was tested scientifically by expert Peng Zhiping, director of the scientific department of China Sleep Research Association.

本文由中國睡眠研究會科學部主任彭志平專家進行了科學檢驗。