How much sleep is enough?

Life is getting more and more busy, especially those living in big cities, life and work are stressful, making them not have much time to sleep. At the time of approaching Tet, the " mountain " of work is overwhelming, making people more " lost " to sleep!

Important role of sleep

Deep sleep will help refresh the spirit, cheerful body (Photo: minimed)

People often say " eat well, sleep well first ". Sleep is a periodic physical and mental resting condition, in this condition, people close their eyes and lose consciousness partially or completely, thus reducing their movements and reactions to external stimuli . At the " Chat with physician " session organized by the Center for Health Education and Communication (under the Department of Health, Ho Chi Minh City) on the topic of " insomnia " recently, Dr. Le Quoc Nam (Psychiatric Hospital, Ho Chi Minh City) said that sleep plays an important role to help the body rest and restore energy.

Quality sleep when meeting some requirements: enough hours, deep enough, feeling refreshed when waking up . In the aspect of traditional medicine, according to the physician Pham Nhu Ta (HCMC): " Good sleep will help ensure health, restore energy, stabilize the nerves, regulate the functions of the visceral organs, The activity of nerve cells daily is consumed a large amount of energy, need to be To be compensated, work must have a certain rest mode, which is the life-giving of human beings .

Help easy to fall asleep

Insomnia is a fairly common condition in industrialized countries, because of life, stressful work . Surveys in the United States show that nearly 30% of people have transient insomnia and nearly 10% suffer Chronic insomnia. In Ho Chi Minh City alone, the rate of insomnia (surveyed on nearly 800 people) is 18.3%. Called insomnia when there is one of the manifestations such as difficulty falling asleep, or difficulty maintaining sleep, waking up too early, waking up still feeling tired . Transient insomnia is often caused by factors such as stress, stress; making shifts; use of brain stimulants (such as coffee, tea, cigarettes, alcohol .). Chronic insomnia can be caused by diseases such as cardiovascular, hypertension, allergy, mental illness (depression, mania, widespread anxiety disorder .).

To create a good sleep, according to the physician Pham Nhu Ta, it is necessary to create a spirit of relaxation in sleep, avoid outside noises, not to eat much before going to sleep, should eat simple meals, easy to digest, Do not use strange food, raw food, cold easily cause digestive disorders, avoid using coffee and tobacco.Also, should be physically active .

According to Dr. Le Quoc Nam, if transient insomnia (less than 1 week) will cause drowsiness, less flexible facial expressions. Chronic insomnia (lasting more than 1 month) will cause fatigue, depression, irritability, and reduced attention. Whether transient or insomnia also affects the ability to work, study, cause accidents when driving, operating machinery .

As for the physician Pham Nhu Ta, every time he loses his sleep, he has to find out the cause to eliminate. For example, elderly people who suffer from insomnia may be due to high blood pressure, disorders of brain circulation, digestive disorders, benign prostatic hyperplasia, arthritis . Young people who are insomnia may be due to eating or not moderate, working too hard, playing with energy . In addition, the insomnia that comes with silver hair is early due to the first part of the kidneys. Insomnia that eating poorly is caused by a disordered part.

Insomnia or anxiety is caused by disorder. According to Dr. Le Quoc Nam, it is necessary to avoid hearty meals and indigestion near bedtime; Take warm bath for 20 minutes before going to bed; Exercise regularly in the morning, and practice relaxing light exercises before going to bed . People with transient insomnia can take appropriate measures to ease their sleep. But if suffering from insomnia and prolonged insomnia, it is necessary to go to the doctor for proper treatment, avoiding the arbitrary use of sleeping pills, because it is very harmful to drugs.

Thanh Tung