今日是春分。春分后开始昼长夜短,天气回暖,很多人变得慵懒,出现春困、睡眠差的现象。在季节变化的节点,日照、气候变化会影响人体内分泌代谢,一些体弱或有基础疾病的人尤其敏感,更容易诱发或加重睡眠障碍,咱们肾友也不例外。
偶尔失眠是正常的,但当失眠超过一定的时间和频率,就可能演变成一场无声的健康危机和社交危机。
下方是睡眠自测表,如果同时符合2-3条(且必须包含白天精神差),就属于失眠症了。大家可以对照自测一下:
如果持续时间在3个月以内为短期失眠症;如果持续时间在3个月以上,且每周失眠至少发生3次,为慢性失眠症。
长期失眠会削弱免疫系统,加剧心血管问题。此外,代谢紊乱、认知功能下降、情绪障碍、慢性疲劳等问题也可能逐渐显现。
我们为什么会失眠?
根据美国学者亚瑟・斯皮尔曼教授的理论,失眠是易感因素、诱发因素和维持因素的综合作用。
|易感因素
指容易产生失眠的个人特质,比如年龄(年龄越大越容易失眠)、性别(女性更容易失眠)、遗传(有家族史的人发生失眠的风险是没有的3倍)等。
|诱发因素
指最初引发失眠的原因。比如失业、丧亲等负面生活事件;某些疾病(慢性疼痛、哮喘、心脏病等)或药物也会引发失眠。
|维持因素
指为了应对急性失眠,采取的一些不良应对措施,包括对睡眠的错误认知、违背睡眠科学规律的行为等。
比如随意地补觉、喝酒喝大量咖啡等;或者灾难化思维,担心睡不着、担心失眠造成的不良后果等。担忧、焦虑会激活压力应激反应,让人更清醒。
我们如何拥有好睡眠?
01.
保持规律的入睡和起床时间,规律的力量很强大。
02. 限制咖啡因的摄入,包括咖啡、茶、奶茶、巧克力等,咖啡尽量上午喝。
03. 限制酒精摄入,酒精可能可以帮助入睡,但会导致睡眠质量下降。
04. 规律运动,在白天进行适度的锻炼可以改善心情、缓解压力、强化生物钟,提高睡眠质量。
05. 关掉屏幕,手机等电子设备发出的蓝光,会明显抑制褪黑素的分泌。
06. 营造舒适睡眠环境,确保卧室安静、无光,温度适宜。
07. 不要纠结于“必须睡够几小时”,20分钟还未入睡可以果断起床;离开卧室,进行一些安静的活动。
08. 每天到户外晒晒太阳,让太阳光帮你校正生物钟。
09. 失眠者不要在白天补觉,如果一定要睡,请在下午3点前完成,30分钟左右即可。
另外,很多营养素参与了人体睡眠周期的调节,缺乏营养会影响我们的好睡眠。研究发现,缺乏维生素B1、叶酸、钙、镁、锌等营养素与较低的睡眠质量有关,可以做适当补充。
总之,短期内失眠可以通过日常调节来缓解,以上的助眠方法就能用。但如果是长期失眠,确实影响到了生活质量,也无法自行解决,一定及时看医生。
明天3月21日就是世界睡眠日了,愿大家都能拥有好睡眠。
参考文献
[1]Wilson, Katherine et al. “Diet Composition and Objectively Assessed Sleep Quality: A Narrative Review.” Journal of the Academy of Nutrition and Dietetics, S2212-2672(22)00038-7. 19 Jan. 2022, doi:10.1016/j.jand.2022.01.007
[2]Ikonte, Chioma J et al. “Micronutrient Inadequacy in Short Sleep: Analysis of the NHANES 2005-2016.” Nutrients vol. 11,10 2335. 1 Oct. 2019, doi:10.3390/nu11102335
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