In today's fast-paced modern life, sleep problems are becoming increasingly common, and many people may not realize that poor sleep is closely linked to as many as 13 chronic diseases. Sleep is as essential to our bodies as charging is to a smartphone.

When we enter deep sleep, various organs in our body undergo self-repair and adjustment. Good sleep can boost the immune system and provide us with enough energy to face the challenges of daily life. However, when sleep problems arise, a series of health risks follow.

1.Poor Sleep May Be Linked to 13 Chronic Diseases

Recently, the prestigious international journal Nature Medicine published a research finding that pointed to a potential link between various characteristics of sleep—such as different sleep stages, duration, and regularity—and as many as 13 chronic conditions.

Image source: Nature Medicine

This study involved 6,785 adult volunteers who wore professional monitoring devices to track their sleep for at least six months.

The data showed that the average sleep time for these volunteers was 11:00 p.m., with an average total sleep duration of 6.7 hours. The average light sleep duration was 0.3 hours, while irregular sleep time accounted for 1.5 hours.

Upon further analysis of the data, researchers found significant associations between daily sleep that was either too short or too long, unstable sleep patterns, and insufficient deep sleep with an increased incidence of various chronic conditions such as hypertension, depression, sleep disorders, generalized anxiety disorder, hypothyroidism, hyperlipidemia, obesity, bipolar disorder, gastroesophageal reflux disease, obstructive sleep apnea, asthma, migraines, and atrial fibrillation.

2.A Simple Formula to Measure Your 'Sleep Debt'

The concept of "sleep debt" describes the fatigue that accumulates due to insufficient sleep, much like a financial deficit that gradually builds up and is difficult to eliminate easily.

We can assess whether we are in a "sleep debt" predicament using a simple mathematical formula: During a holiday, allow yourself to wake up naturally (not from lingering in bed or returning to sleep), record the duration of this sleep, and then compare it with the sleep duration on workdays. If the difference exceeds 2 hours, you may be carrying a "sleep debt."

• Natural wake sleep duration - Workday sleep duration ≤ 2 hours indicates that you have no sleep debt.
• Natural wake sleep duration - Workday sleep duration = 3 hours means you have a 1-hour debt each day.
• Natural wake sleep duration - Workday sleep duration = 4 hours indicates you have a 2-hour debt each day.

Additionally, to evaluate the adequacy and quality of sleep, you can consider the following five key dimensions:

Sleep Duration
Generally, adults need 6 to 8 hours of sleep each night, and this requirement may vary slightly with the seasons. If you can wake up naturally feeling refreshed under a regular schedule, your average nightly sleep duration is likely meeting your sleep needs.

Sleep Onset Speed
The ideal state for falling asleep is to do so shortly after getting into bed and entering the deep sleep stage within 20 to 30 minutes.

Sleep Depth
Deep sleep is crucial for the body’s recovery and memory formation. It typically accounts for 15% to 25% of total sleep time; for example, if you sleep for 7 hours each night, your deep sleep should be around 60 to 100 minutes. Deep sleep mainly occurs in the first half of the night, so insomnia or frequent awakenings during this time may reduce the proportion of deep sleep.

Dream Activity
If dreams are overly intense, leading to frequent awakenings, palpitations, night sweats, or fatigue, or if they are accompanied by abnormal movements, this may be a warning sign of sleep issues.

Daytime Activity Level
Your mental state during the day is an important indicator of sleep quality. You should feel refreshed and energetic upon waking in the morning, maintain focus while working during the day, and not easily feel fatigued. If you get enough sleep at night but still feel tired in the morning, quickly become drowsy in the morning, or find it difficult to concentrate at work, these may be signs of sleep problems.

3.Ensure Good Sleep: Follow These Tips

Ensure a Regular Sleep Schedule
Between 11:00 p.m. and 12:30 a.m., the secretion of sleep-related hormones in the body gradually peaks, making it the easiest time to feel drowsy. Therefore, make sure to go to bed by midnight at the latest. Additionally, keep naps to no longer than half an hour.

Exercise Daily
Engaging in appropriate physical exercise during the day, such as jogging, yoga, or swimming, helps improve the quality of nighttime sleep. However, avoid intense exercise close to bedtime; if you need to increase your activity level in the evening, do so at least three hours before going to sleep.

Maintain a Light Dinner
Avoid consuming hard-to-digest foods within two hours before bedtime, and it’s also advisable not to eat too much meat. Instead, opt for lighter vegetables. Furthermore, for those experiencing sleep problems, it’s best to avoid coffee and strong tea after 3:00 p.m.

Create a Comfortable Sleep Environment
Ensure your bedroom is quiet and tidy, with a temperature around 18-20 degrees Celsius. The ideal sleeping position is on your right side. For those who snore, it’s important to minimize sleeping on your back to prevent airway blockage.

What Counts as “Sleep Junk”?
Falling asleep while watching TV, listening to music, or playing video games; forcing yourself to go to bed and wake up at specific "time points" that keep changing; lying in bed thinking about sleeping in longer after waking naturally; staying up at night and catching up on sleep during the day or on weekends; experiencing high work pressure and needing to work overtime at night, then falling asleep immediately after finishing high-intensity tasks.

Alright, friends, let’s start getting a good night's sleep from today!

(Images from the internet)