哪种睡眠方式容易导致很多危害健康的疾病?

哪种睡眠方式容易导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.

如果你总是把自己置于这种情况下，你会增加肥胖、2型糖尿病、高血压、心脏病、中风甚至过早死亡的风险。

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.

这篇文章由中国睡眠研究会科学主任、专家彭志平撰写，帮助你了解什么是良好的睡眠，如何限制错误的睡眠导致许多疾病。

The wrong way to sleep is a cause of many illnesses

错误的睡眠方式是许多疾病的原因

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.

对于各个年龄段的人来说，充足的睡眠是保持健康的重要因素。然而，人们经常因为工作、家庭需要、甚至电视节目或游戏而减少睡眠时间。

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.

即使是一个晚上的睡眠不足也会影响第二天的工作和生活。不仅你会感到昏昏欲睡，你也会有低落的情绪，从而导致效率低下。

How to improve sleep habits?

如何改善睡眠习惯?

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

如果你的睡眠时间得不到保证，你可能需要采取以下措施来改善你的睡眠习惯:

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.

保持一致的睡眠时间。每天晚上在同一时间睡觉，每天早上在同一时间起床，周末也不例外。

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

-确保你的卧室安静，黑暗，放松，有舒适的温度。

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

-把电视、电脑、智能手机等电子产品搬出卧室。

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

-不要吃太多，吃饱饭就可以，睡前不要喝咖啡和酒。

- No smoking.

-不要抽烟。

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

—应该锻炼。白天锻炼可以帮助你晚上睡得更好。

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，但良好的睡眠质量也是必不可少的。睡眠质量差的症状包括:即使睡眠充足，也会感到困倦或疲倦，晚上醒来几次，以及睡眠紊乱的症状(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.

良好的睡眠习惯可以提高你的睡眠质量。如果你有睡眠紊乱的症状，比如打鼾或者睡了一整晚仍然感到困倦，你可以去看医生。

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

本文由中国睡眠研究会科学部主任彭志平专家进行了科学检验。