March 21st is the 23rd "World Sleep Day". This year's theme is "Sleep Health, A Top Priority".

Willa noticed that as "World Sleep Day" approaches, the World Sleep Research Society reveals that over 2 billion people globally are troubled by sleep problems. That means one in every three people has sleep issues.

In terms of gender, the proportion of women with sleep troubles is 51.1%, higher than that of men at 45.9%. In terms of age, there are significant differences in the types of sleep troubles among different generations. As age increases, the rate of sleep troubles gradually rises, reaching the highest level of 73.7% among those aged 65 and above.

It's worth noting that the phenomenon of young people going to bed late is very prominent.

The fast - paced and high - pressure modern life also significantly affects people's sleep.

Some pre - sleep behaviors may cause sleep troubles, including often drinking coffee, strong tea and other beverages before bedtime, often using electronic products before bedtime, often having a very full dinner, often having a late - night snack before bedtime, and often exercising before bedtime. In terms of sleep quality, the sleep quality of people who often use electronic products before bedtime significantly declines.

It also indicates the impact of smoking cessation on sleep. The proportion of people with sleep troubles among those who quit smoking is significantly higher than that of smokers and non - smokers.

Dialogue

Willa: The proportion of women with sleep troubles is higher than that of men. Is this difference related to physiological mechanisms, social role stress, or hormone levels?

Answer: Compared with men, women's psychological states tend to be more emotional and vulnerable, and they are more likely to be affected by mood swings. Emotional problems including anxiety and depression may lead to symptoms such as difficulty falling asleep or repeated awakenings at night.

At the same time, women's physiological cycles also have a significant impact on sleep. During the menstrual cycle, many women encounter some sleep problems. Some people have difficulty falling asleep, feel nervous and anxious, and are even fidgety. Some people show symptoms such as listlessness and drowsiness during the day. Therefore, during the menstrual cycle, their sleep is disturbed, resulting in a significant decline in sleep quality. Some people may experience these problems before the menstrual cycle begins, and some may still have them for some time after the menstrual cycle ends.

Another important factor affecting women's sleep quality is menopause. Some women who originally had good sleep quality may find their sleep in a mess after entering menopause, with symptoms such as difficulty falling asleep, irritability, and restlessness. These symptoms are mainly related to the decline in estrogen levels. Regular work and rest, a good attitude, and taking small - dose estrogen drugs can help menopausal women improve their sleep problems.

Willa: More than 70% of the elderly are affected by sleep troubles. How should we view the sleep health challenges in an aging society?

Answer: The high incidence of sleep disorders among the elderly is a normal phenomenon, just like the higher incidence of chronic diseases such as heart disease and hypertension in the elderly population. As people age, various organs will have some malfunctions after long - term use, and sleep problems are one of them. We need to distinguish between normal sleep changes during the aging process and pathological sleep disorders.

As people age, their sleep regulation ability gradually weakens, and sleep quality also declines. After the age of 65, it is easy to have problems such as poor sleep continuity, fragmentation, difficulty falling asleep, and repeated awakenings. However, most of these are physiological changes rather than pathological changes. For example, a 20 - year - old young man can easily run 100 meters, but at the age of 65, he can't. This doesn't mean they are in a pathological state. The elderly should understand that their current sleep quality matches their age. However, if the elderly have long - term difficulty falling asleep, long - term repeated awakenings, too short sleep time, snoring, and apnea problems, it may be a pathological condition.

Willa: Research shows that the rate of sleep troubles among people who often use electronic products before bedtime is as high as 51.5%. How does staying up late to use a mobile phone affect sleep quality?

Answer: Currently, the use of electronic products before bedtime is quite common. Children, teenagers, middle - aged people, and even some elderly people will look at their mobile phones when they can't sleep.

Using electronic products before bedtime affects people's sleep - wake rhythm. For example, when it's 12 o'clock at night and you should be asleep, but you're still looking at your phone, it's difficult for you to calm down and fall asleep, resulting in an excessive delay in sleep time, sleep disorders, and biological rhythm disorders. The light from electronic products can directly stimulate the optic nerve, thus affecting the sleep center and causing difficulty falling asleep. In addition, this light can also inhibit the release of melatonin, leading to sleep disorders. Some people already have sleep disorders, and if they stay up late using electronic products, their sleep disorders will worsen.

How to reduce the impact of electronic products on sleep? First, have a regular schedule. Turn off the lights on time and try to avoid exposing your eyes to strong light. Don't look at your phone. You can put your phone in the living room first and then go back to the bedroom to sleep. If you have to use electronic devices for work, I suggest setting your phone to night mode. Night mode filters out blue light and uses warm colors, reducing the stimulation to the eyes and the hypothalamus. It has a smaller impact on sleep, but there is still an impact.

In addition, it should be noted that different contents viewed before bedtime have different impacts on sleep. Exciting and thrilling content will make people more and more excited and difficult to fall asleep; monotonous and boring content can make people calm down faster and enter the sleep state.

Willa: How should we view the fact that a large number of young people go to bed after 12 o'clock at night?

Answer: Looking at the phone at the time when you should be sleeping instead of going to sleep is not called insomnia. It belongs to sleep deprivation, which is commonly known as "staying up late". Many young people use sleep deprivation to interfere with their sleep, and their sleep is irregular. This will cause circadian rhythm disorders, and there is a high probability that it will develop into sleep disorders in the end.

Willa: Do young people have any small tips for sleeping more healthily?

Answer: It's very simple. You don't need to make special efforts. Just get up on time, go to bed on time, and have three meals on time. It should be noted that sleep corresponds to diet. Eating late may lead to going to bed late. Drinking tea, coffee, or alcohol at night will also affect sleep.

Willa: The rate of sleep troubles in cities is higher than that in rural areas. What are the possible reasons?

Answer: In rural areas, the lives of residents are relatively simple, and there are fewer social activities. Many people go to bed early. In cities, many people are still working overtime or participating in various activities at night, so their sleep time is naturally later. People's sleep is not that fragile. Staying up late occasionally is okay, but if it becomes a habit, sleep quality will eventually be damaged.

Willa: The short - term rate of sleep troubles among those who quit smoking is much higher than that of smokers and non - smokers. Why is this?

Answer: When quitting smoking, people may experience emotions such as irritability, anxiety, and depression, as well as symptoms such as soreness and pain in the waist and legs, stomachache, headache, nausea, vomiting, and diarrhea. With these symptoms, how can the sleep quality of those who quit smoking be good? However, it's normal to encounter difficulties during the smoking - cessation process. These symptoms generally disappear within a month. Nicotine substitutes such as chewing gum, patches, and medicaments can also relieve withdrawal symptoms.

Willa: Relevant research also shows that the rate of sleep troubles varies among people with different educational levels. The rate of sleep troubles is the highest among those with a high - school education or below. What are the possible reasons?

Answer: The relatively high rate of sleep troubles among people with a high - school education or below may be related to the more difficult life challenges they face, greater family pressure, and poorer quality of life. These situations may interfere with their sleep.

It should be noted that sleep quality is affected by multiple factors. Those who are positive and have high requirements for themselves have a relatively high incidence of sleep disorders. This phenomenon is more common among postgraduate students. These individuals have high expectations for themselves, are more likely to experience pain, and their sense of well - being is not very high. On the contrary, some people with lower education levels are more likely to be satisfied with the status quo, and their sleep quality is also better. Therefore, I think it's not objective to divide the rate of sleep troubles only by educational level.

Willa: In terms of night eating and exercise, what should we do to help us sleep better?

Answer: In terms of diet, dinner should not be too late, and you should not eat too much or too greasy food. It's best to mainly eat fruits and vegetables, which helps improve sleep quality. In terms of exercise, I advocate moderate exercise. Excessive exercise before bedtime will cause the body temperature to rise, which will affect falling asleep.

Willa: Which diseases are strongly related to sleep disorders?

Answer: In fact, sleep disorders have a wide - ranging impact on overall health and are related to many diseases, including endocrine diseases, neurological diseases, cardiovascular diseases, respiratory diseases, and emotional problems such as anxiety and depression.

Willa: Nearly half of adults are troubled by sleep problems. What suggestions are there to help them improve their sleep?

Answer: Sleep is not a luxury but a necessity for a healthy life. A happy mood, a healthy body, and a brilliant career are all closely related to healthy sleep. Everyone should pay attention to sleep, not only on "World Sleep Day" but also in daily life. We should ensure sufficient sleep time and good sleep quality, enhance self - restraint, regularize our lives in the current casual lifestyle, and master our own sleep rhythm.