Modern people fall into a "insomnia circle" because of heavy learning and work tasks, addiction to electronic products before going to bed, high psychological pressure and other reasons: they can't sleep well at night, can't get up in the morning, and are sleepy during the day, as if they can't sleep forever, can't sleep well, and can't sleep enough
Long term lack of sleep (referring to getting too little high-quality sleep), the body will be "dragged down" sooner or later!
√ a study published in the scientific report recently found that poor sleep quality may damage heart health and increase the risk of heart disease by 141%.
√ a study by the research team of Shimane University in Japan shows that the elderly with low back pain and lack of sleep have a significantly increased risk of depression.
√ at the same time, lack of sleep will also lead to the decline of cardiopulmonary endurance, and the emotional, memory and cognitive abilities will also be greatly affected, resulting in the decline of sports performance.
In recent years, eye problems caused by lack of sleep have gradually attracted extensive attention from the public and the medical field.
The short-term consequences of insufficient or delayed sleep can lead to eye discomfort, including dry eyes, pain, itching and congestion. Long term lack of sleep increases the risk of eye diseases.
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Cornea is the transparent tissue layer covering the eyes, which is very important to ensure the health and function of the eyes.
Cornea is maintained by corneal stem cells. Corneal stem cells divide to replace dying cells and repair minor corneal damage.
The activity of corneal stem cells needs to be accurately adjusted to ensure sufficient output of new corneal cells, and the imbalance of corneal stem cells can lead to eye diseases and visual impairment.
On April 28, 2022, in a study published in the stem cell report, Wei Li, zugou Liu and their colleagues from Xiamen University in China and Harvard University School of medicine in the United States evaluated the effect of sleep deprivation on corneal stem cells.
Their experiments in mice showed that short-term sleep deprivation increased the proliferation rate of corneal stem cells. At the same time, sleep deprivation changed the composition of protective tear film and reduced the tear film antioxidants in sleep deprived mice.
The researchers found that the components of tear film have a direct impact on the activity of corneal stem cells. It is gratifying that the application of eye drops containing antioxidants can reverse the excessive activity of stem cells.
The microenvironment of tear film is like the macro environment of the sea. It can protect corneal basal epithelial stem cells from excessive exposure to reactive oxygen species (ROS) in the environment.
There are many antioxidants in tear film, just like the diversity of marine organisms. Even a brief lack of sleep can destroy the redox balance in the tear film and affect the behavior of corneal subepithelial stem cells.
Research shows that after long-term lack of sleep, corneal health will be seriously affected, such as corneal thinning, wrinkles and decreased transparency. In addition, the cornea of mice with long-term lack of sleep contains fewer stem cells, indicating that long-term continuous stimulation of stem cell activity leads to the depletion and loss of corneal stem cells.
These data suggest that lack of sleep can have a negative impact on corneal stem cells and may lead to impaired vision in the long run.
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The key to improving sleep is to analyze the reasons
If we are short of sleep for a long time, we should first analyze the causes of sleep and see what causes poor sleep.
In such cases, you can take a nap or take an appropriate supplementary sleep on weekends and holidays.
Suggestion: the nap time should not be too long and should be controlled at about 30 minutes. It is generally appropriate between 1:00 and 3:00 in the afternoon. Otherwise, it is easy to be drowsy in the afternoon, low mood and affect the sleep at night; It is also inappropriate to make up too much sleep on weekends. Generally, increase the sleep time of about 1 hour, and go outdoors for physical exercise after getting up to adjust the physiological rhythm and avoid the disorder of the rhythm cycle of the working day.
According to research, the spectrum emitted by the mobile phone screen will inhibit the secretion of melatonin, which is one of the important physiological hormones for us to enter and maintain sleep.
The habit of watching short videos or circle of friends on your mobile phone also makes it easy for people to enter a vicious circle of not wanting to sleep and not being able to sleep all night. At the same time, they can't get up in the morning and are very tired during the day.
Suggestion: try to use or not touch your mobile phone within half an hour to one hour before going to bed. Listen to music, read books, or take a warm bath, so that the body and spirit of a tired day can go to sleep early.
Suggestion: before going to bed, you can relax your body and mind effectively by breathing relaxation, muscle relaxation and meditation relaxation, and you can also combine acupoint massage to achieve the effect of helping sleep.
In addition, you can increase the amount of exercise during the day, enhance the sleep driving force at night and improve the quality of sleep, but you should pay attention to avoiding strenuous exercise within one to two hours before going to bed.
If you have clinical sleep diseases such as insomnia or sleep apnea, you must see a doctor in time to reduce the impact of sleep diseases on your life and health
Reference:
① Lack of sleep can damage stem cells in the cornea and may lead to impaired vision_ Global network
② The effect of insufficient sleep on exercise performance_ He Hengbo, Yang Lijun, Wu Dan, Zheng Xueqin, School of physical education, Sichuan Normal University
③ Lack of sleep increases the risk of heart disease_ Li Muzi China Science Daily
④ Long term lack of sleep, the body is "dragged down"? Do this to sleep soundly!