Why do I often wake up at 3 or 4 in the middle of the night and then have a hard time falling asleep? or related to these 4 problems

Introduction: According to the "2018 China Sleep Index Report", the per capita sleep time of Chinese residents has dropped from 8.8 hours to 6.5 hours, a decrease of about 35%, and the probability of adult insomnia is as high as 38.2%.

According to the 2021 White Paper on Exercise and Sleep, more than 300 million people in China suffer from insomnia or sleep disorders. Although insomnia may seem like a small thing, it is very common and affects the normal life of many people.

01

What are the effects of long-term sleep deprivation on the body?

cause diabetes

The night time is relatively long. If you don't get enough sleep for a long time, you can easily go on an empty stomach at night. In this way, you can easily raise your blood sugar levels and easily induce diabetes.

In addition, long-term lack of sleep can easily affect the body's normal metabolism and accelerate physical development processes like type 2 diabetes.

lower immunity

Long-term lack of sleep will affect the repair and enhancement of immunity, and will reduce immunity for a long time.

Since various metabolites in the body cannot be excreted in time, the number of white blood cells in the body is reduced, which will also cause a significant reduction in the immune system.

lead to obesity

Long-term lack of sleep can affect changes in hormones that control hunger, stimulate and turn on people's appetite. In this way, the brain is constantly sending out signals to want to eat, which can cause a person to eat too many calories.

If these calories are not used, they will be converted into fat and accumulated in the body, causing obesity in the body.

endocrine disorders

Insufficient sleep quality for a long time can lead to the gradual failure of the body's neuroendocrine stress regulation system.

And the occurrence of disordered regulation will not only make people's skin worse, but also make women irregular menstruation and even infertility.

02

Why do I often wake up at 3.4am in the middle of the night and then have a hard time falling asleep? or related to these four questions

depression

If you often wake up at 3 or 4 in the middle of the night, it's likely that depression is the problem. Depression is a very common disorder, and patients are prone to significant depression.

During the development of depression, many people often experience decreased sleep quality, and it is easy to wake up at a fixed time and find it difficult to fall asleep.

Insufficient blood supply

3:00~5:00 am is the golden period of organ detoxification. If you keep waking up at this stage, it may be related to poor blood flow or insufficient blood supply to the lungs.

When the blood supply to the heart is insufficient, it will send a signal of hypoxia and ischemia to the brain, which can easily stimulate the central nervous system of the brain, stimulate the heart to strengthen the blood supply, and make people always wake up at 3 or 4 in the morning.

diabetes

When diabetes occurs, you may wake up at 3 or 4 in the morning and have trouble falling asleep after waking up. This is because people with diabetes always have a dry mouth as they develop.

When patients have dry mouth, water intake also increases. This way, they often get up at night to urinate. Many people are accustomed to producing urine at 3 or 4 am and need to get up to urinate, which reduces the quality of their sleep.

In addition, the development of diabetes can easily affect the nervous system, which can easily interfere with normal autonomic function and can easily make it difficult to fall asleep after waking up in the middle of the night.

neurasthenia

Neurasthenia is a very common neurosis. It is related to stress and psychological factors.

Due to these factors, the patient's brain is in a state of tension for a long time, mainly manifested as sleep disturbance, inattention, poor memory and other symptoms.

There are many patients who have heart palpitations, indigestion, vertigo, depression, and always wake up at night. If you always wake up at three or four in the morning, also be wary of neurasthenia.

03

It has become normal for people to sleep well in old age. Can I take sleeping pills?

First of all, it should be clear that it is not recommended to blindly take sleeping pills, because some sleeping pills, such as benzodiazepine sedative and sleeping pills, are prone to unstable walking, dizziness, headache, unresponsiveness and other problems after taking them.

For middle-aged and elderly people, this problem can easily lead to trauma or other accidents. So if you don't sleep well, you must first understand why and don't think about taking sleeping pills first.

04

Insomnia savior! You might as well press these three "sleep acupoints" often to get a good night's sleep

Baihui Point

Location: Baihui is located on the midline of the top of the head, 5 inches from the front hairline, or the intersection of the line between the ears and the midline of the head.

When massaging Baihui acupoint, you can use both hands to massage in turn, do not use too much force. Appropriate massage of Baihui acupoint can calm sleep, help improve insomnia, sleep disorders and other problems.

Sishen Cong

Location: Sishencong is located on the top of the head, one inch in front, back, left and right of Baihui point. There are four points in total, of which there are four points in the front. . Houshencong acupoint is located on the line of the Du meridian in the midline of the head, so the acupoints of Sishencong have certain similarities with the function of the Du meridian.

Sishencong can bring about functions such as calming the mind, calming the mind, sedating the mind, awakening the mind, opening acupoints, etc. It can help improve the insomnia problems of restlessness, dizziness, forgetfulness, and insomnia.

You can use two fingers to massage properly, massage once in the morning and evening, each massage for 3 to 5 minutes

Conclusion: Sleep quality is an important basis for people's health. In today's society, many people have sub-health problems. If you want to improve sub-health problems, you must first learn to improve your work and rest, improve your sleep quality, in order to better protect your personal health.