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There is a close relationship between sleep and mental health, with mental health problems affecting sleep quality and sleep deprivation having a negative impact on mental health. Everyone needs sleep, but many of us have sleep problems. You may have had the following experiences, or have had other sleep difficulties not mentioned here.
What are some sleep problems that you often encounter? What is a sleep problem? Sleep problems can include the following:
Difficulty falling asleep or waking up prematurely.
There are problems that interfere with sleep, such as panic raids, flashbacks, nightmares, or mental disorders.
Difficulty waking up or getting out of bed.
You often feel tired or sleepy, which can be due to your lack of sleep, poor sleep quality, or health problems.
Sleep too much – including sleeping when you want or need to be awake.
"When I'm feeling down, I get a lot of sleep, and at worst, I sleep 18 hours a day because that's the only way to stop my negative thoughts and self-loathing." A patient with severe sleep disorders complained to the hypnotist Professor Rong Xinqi.
It's worth noting that when you have trouble sleeping, over time it can trigger a range of other problems, including:
Feel more anxious, depressed or suicidal.
Mental illness is more likely to occur: lack of sleep can trigger mania, mental disorders or delusions, or worsen existing symptoms.
Feeling lonely or isolated – for example, not having the energy to socialize or not feeling understood.
Difficulty concentrating, planning, or making decisions.
Feeling irritable or not doing things.
There are conflicts with people in everyday life – for example, with colleagues, family, and friends.
More susceptible to other health problems, including mental health problems.
"I was confused all day, my memory was visibly affected, and I barely had the energy to do anything." So what are the causes of these sleep problems?
Professor Rong Xinqi summed up a large number of hypnotherapy cases and found that the factors affecting sleep vary from person to person, and the problems encountered by each person are different. For example:
Stress or anxiety – for example, financial, housing, or work problems
Where to sleep - for example, if sleeping in an uncomfortable place or being easily disturbed.
Sleep-related health conditions, known as sleep disorders.
Be a parent or caregiver.
Medication, including starting or stopping medication.
Soft drugs and alcohol.
Work in evenings or shifts.
Current or past psychological trauma.
"If you are not in a comfortable and safe place at night, you will make people toss and turn, sleep all night, and it is impossible to relax."
If sleep problems cause distress or affect daily life, it is best to seek help from a doctor or counsellor, have a health check-up, and receive treatment and support with their assistance.
So, how do mental health issues affect sleep? Having mental health problems can affect sleep in many ways, such as:
Anxiety disorders make people think left and right, and worry makes people keep their spirits up, and panic attacks occur when trying to fall asleep.
Depression and seasonal mood disorders cause people to sleep more, including sleeping longer or more frequently. Depression can also cause insomnia.
If you suffer psychological trauma, it can cause flashbacks, nightmares, or night terrors that can affect sleep and make people feel uneasy or uncomfortable in bed or in the dark.
Paranoia and mental disorders can make it difficult to fall asleep. Auditory hallucinations may occur, or you may see something frightening or disturbing.
Mania usually makes people emotionally excited and excited, so they don't feel tired or don't want to fall asleep. Thinking left and right also keeps people mentally, causing insomnia.
Psychiatric medications can have side effects, including insomnia, poor sleep quality, nightmares, and too much sleep. Stopping taking psychiatric medications can also cause sleep problems.
How can I improve sleep disorders? Psychologist Professor Rong Xinqi provides some tips and suggestions for improving sleep here. Of course, some people may find these comments useful, but keep in mind that different people apply different approaches at different times.
Just try your way and don't put too much pressure on yourself. If some methods don't work (or don't work for a while), try others, or try again later.
1. Try to live a regular life routine.
A regular lifestyle can help you build regular sleep habits, and you may need to try different approaches to find something that works for you.
Try to go to bed and get up at about a fixed time every day. Or go to bed when you are sleepy, but still get up at a fixed time.
"I was advised to go to bed at the same time every day, but lying in bed in the dark for hour after hour made me very uncomfortable and unable to fall asleep. So now I don't care whenever I go to sleep, I just go to sleep when I want to, about 15 minutes or so, and then try to get up at the same time every day. ”
2. Relax before going to bed.
There are some self-relaxation exercises that can help prepare you for sleep, and you can try them. Do something that calms the mind. For example, listening to relaxing music or taking a shower, etc.
3. Breathing exercises.
"Another useful method is to lie on your back and put your hands on your stomach or chest. Focusing on the breath and feeling the natural ups and downs will make people stop thinking wildly.
4. Relaxation exercises.
Consciously tighten and relax muscles, from the toes to the top of the head, from one group to another.
5. Visualize thinking.
As with hypnotic self-healing, one can imagine a scene or scenery that brings pleasant memories, or a place where one is imagined to be calm or tranquil.
6. Pay attention to the use of electronic products.
Using tablets and phones at night can have a negative impact on your sleep. You can think about when and how to use your electronic device. For example, try: avoid looking at the screen for an hour or two before going to bed; Reduce the amount of time you spend looking at your screen before going to bed; Avoid stimulating activities, such as playing games
7. Take care of yourself.
Taking care of your body can help improve your sleep. You can try the following methods if they work:
Pay attention to diet.
Certain foods may affect sleep, such as caffeine and sugar. Avoiding eating too much before bedtime can also help improve sleep problems. Please visit our page on food and mood for more information.
Try to do exercise
Doing exercise improves sleep, including light exercise, and outdoor exercise is particularly effective. However, some people need to stop any exercise a few hours before falling asleep. Please visit our page on sports and mental health for more information.
Go out and play more
Being close to nature helps to relax and improve physical and mental health, and exposure to more sunlight also helps to fall asleep. Please visit our page on Nature & Mental Health for more information.
"The music and the scrubbing help me calm down at night because my thoughts are in tune with the pace, settling my mind and making me feel tired before bed."
Professor Rong Xinqi finally reminded everyone that any treatment given for sleep problems will vary according to the type of problem and whether there are specific causes. If you can't adjust well by yourself, it is recommended to consult a professional doctor, psychological counselor, hypnotist, who will give professional advice in combination with specific situations, such as psychotherapy or hypnotherapy and other programs.
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