"Sleep Should Be Protected, Not Forced"

Modern individuals often suffer from sleep deprivation and engage in "revenge bedtime procrastination," while experts emphasize the critical importance of sleep. Insufficient sleep increases the risk of weight gain, diabetes, heart disease, and significantly weakens immunity against common colds.

How to Sleep More?
First, identify factors hindering sleep. For instance, manage daytime stress. "If your mind is cluttered with unresolved daytime thoughts by bedtime, they become urgent concerns that keep you awake. An exhausted yet tense brain is like a shaken soda bottle—release the pressure gradually through activities like walking (without scrolling through phones or listening to podcasts). To improve sleep, reduce relentless sensory input. If possible, take afternoon naps or simply let your mind wander."

Diet and Sleep Quality
Poor sleep may stem from dietary patterns. Growing research shows that food choices impact sleep quality, and vice versa. Diets high in sugar, saturated fats, and processed carbohydrates disrupt sleep, while vegetables, fiber, and unsaturated fat-rich foods (e.g., nuts, olive oil, fish, avocados) appear to promote better sleep.

Nighttime Awakenings Are Normal
Waking up at night isn’t always a sign of poor sleep. The body cycles through sleep stages, and brief awakenings during transitions are natural.

The Paradox of Sleep Obsession
Increasingly, people fixate on optimizing sleep through extreme measures, often backfiring. "Sleep is a passive process—it should be protected, not forced or maximized."

Oversleeping Risks
Excessive sleep also poses health risks. Adults sleeping over 9 hours daily face a 35% higher mortality risk from respiratory diseases. Prolonged sleepers also show increased susceptibility to type 2 diabetes.