Tossing and tossing every winter night...5 Tips for Sleeping
Feb 10, 2025
|
In addition, sleep disorders can occur due to various factors, such as stress, anxiety, and depression, and diseases such as sleep apnea, which is suffocating due to snoring during sleep, anxiety syndrome in the lower extremities, and excessive sleep, which can make you sleepy even after sleeping for a long time, can also cause sleep disorders. Environmental factors such as caffeine intake and irregular life patterns such as smartphone use that continue until late also reduce sleep quality.
Lee Min-young, director of the Center for Brain Nerve at Incheon Nanuri Hospital, said "Our brains repair damaged nerves during sleep and regulate the body's function. If sleep disorders such as sleep apnea and insomnia continue for a long time, it can lead to brain-nervous diseases such as stroke and dementia."
By improving the sleep environment and habits, sleep disorders can be overcome and the quality of sleep can be improved.
It is important to accurately identify the cause of the problem because sleep disorders have a combination of various causes. It is also helpful to get a polysomnography test at the cranial nerve center. It closely monitors changes during sleep with a detailed examination that comprehensively measures brain waves, heart rate, breathing, and muscle movement while sleeping. In addition, additional tests such as blood tests and EEG tests can diagnose sleep disorders-related diseases such as sleep apnea, insomnia, lower limb anxiety syndrome, and REM sleep behavior disorders. Manager Lee Min-young of Incheon said, `Short-term treatment for sleep disorders is possible with sleep-inducing drugs or tranquilizers, but systematically customized treatment should be performed after identifying the essential causes of the disease in addition to medication", he explained.
※5 tips for sleeping
◇Sleep regularly
If you make a habit of falling asleep and waking up at the same time every day, your circadian rhythm can stabilize and improve your sleep quality.
◇Getting rid of bad habits such as 'Sleep tight'
In the case of weekends, people often sleep in the backlog, but rather, the habit of sleeping in this way increases the fatigue of the next morning, and the vicious cycle repeats. If you lack sleep, it is recommended to make up for the lack of sleep with a nap of about 30 minutes to an hour.
◇ Avoiding intense exercise before bedtime
Since intense exercise before bedtime raises body temperature and makes it difficult for the body to fall asleep due to arousal, it is recommended to do it at least 2-3 hours before bedtime when exercising in the evening.
◇ Reduce alcohol intake
When alcohol enters the body, it not only fails to sleep deeply, but when alcohol is consumed, it can become difficult to control and may become dependent, so it should be reduced.
◇ The sleeping area is dark and quiet
Light and noise from electronic devices can interfere with sleep, so it is better to refrain from watching TV and using smartphones, and to create a pleasant environment that helps sleep. Especially in winter, it can be dry, so it is better to keep the appropriate humidity in the bedroom at 50-60%.
|
This article was translated by Naver AI translator.
