March 21 is the fourth solar term in the traditional Chinese 24 solar terms, the spring equinox. At this time, the weather is warm, everything is growing, and people are prone to spring sleepiness, mental malaise, and unable to lift their spirits in anything. More seriously, more and more people are beginning to fall into insomnia, unable to sleep at night and without energy during the day. After a long time, the body drags down.
Insomnia is when difficulties occur during or during falling asleep, or waking up early and unable to fall back asleep, affecting sleep duration, sleep quality, and quality of life during the day.
To remind people of insomnia, doctors, researchers and health experts from around the world have organized World Sleep Day, which is celebrated on March 21 every year. This year's World Sleep Day, which coincides with the equinox, let's talk about insomnia.
Can frequent anxiety cause insomnia?
Yes, anxiety can lead to insomnia. Anxiety symptoms include worry, restlessness, fear, or nervousness, which may interfere with sleep. When you're feeling nervous or anxious, your body releases stress hormones like adrenaline and cortisol, which can make you feel more alert and have trouble sleeping.
In addition, anxiety can also cause your mind to become disorganized, difficult to focus and calm, and make it difficult for you to relax and fall asleep. These problems can lead to insomnia or lack of deep sleep.
At the same time, insomnia may in turn lead to increased anxiety. When you can't fall asleep or stay asleep for a long time, you may feel confused, tired, and depressed. This sleep deprivation can lead to greater emotional instability, increased anxiety and feelings of stress.
Lack of sleep can also lead to cognitive and behavioral problems, such as poor concentration, slow response, and reduced decision-making, which can further increase anxiety symptoms.
Can insomnia cause depression?
Yes, insomnia may cause depression. Prolonged insomnia can lead to physical and psychological fatigue, making a person exhausted and depressed. These emotional and physical changes can affect a person's life and work, increasing their risk of developing depression.
Studies have shown a two-way association between insomnia and depression. That is, insomnia may be a risk factor for depression, and depression can also contribute to insomnia. Insomnia can be one of the early symptoms of depression, and depression can also lead to further worsening of sleep problems.
Will frequent insomnia make people "stupid"?
Long-term insomnia may affect brain function, including attention, thinking, memory, and learning. When the body doesn't get enough sleep, nerve cells and neural networks in the brain can be damaged, leading to cognitive and behavioral problems.
Studies have shown that long-term insomnia may be associated with cognitive decline and an increased risk of developing neurodegenerative diseases such as Alzheimer's disease. Lack of sleep interferes with the brain's process of removing waste products and metabolites, leading to damage to nerve cells and neural networks, which can negatively affect cognitive function.
What are the criteria for healthy sleep?
The criteria for healthy sleep vary from person to person, but in general, adults need 7-9 hours of sleep per night, while infants and children need to sleep longer. In addition, the criteria for healthy sleep include the following:
1. Sleep quality: Sleep quality refers to the depth and duration of sleep, and whether you wake up often or have difficulty falling asleep. Healthy sleep should be uninterrupted, continuous deep sleep.
2. Sleep rhythm: Healthy sleep should be regular, that is, falling asleep and waking up at the same time to help the body establish a normal sleep rhythm.
3. Sleep environment: The sleep environment should be quiet, dark, cool and comfortable to help the body relax and fall asleep.
4. Sleep efficiency: Sleep efficiency refers to the ratio of time required to fall asleep and actual sleep time. Healthy sleep efficiency should be above 85%.
5. Bedtime activities: Bedtime activities should be relaxing and soothing, avoiding overstimulation or excitatory activities such as watching TV, using electronic devices, or strenuous exercise.
In short, healthy sleep should be adequate, of high quality, regular, environmentally appropriate, efficient, and include relaxing and soothing bedtime activities. If you often don't get enough sleep or have trouble sleeping, consult your doctor or sleep specialist for advice.
How can I improve insomnia?
Long-term insomnia symptoms can affect not only physical health, but also emotional and mental health. Therefore, it is essential to improve the symptoms of insomnia. Here are some scientifically proven ways to help improve insomnia symptoms.
1. Establish regular sleep schedules
Establishing regular sleep schedules is one of the keys to improving insomnia symptoms. Going to sleep and waking up at the same time every day can help the body establish a good sleep rhythm so that the body can better adapt to different sleep stages. People's sleep needs to have a certain rhythm, otherwise it will destroy the biological clock, which will lead to insomnia. Of course, avoid changing your sleep schedule as much as possible on weekends or holidays to maintain a regular sleep routine.
2. Create a comfortable sleeping environment
It is also important to create a comfortable sleeping environment. Make sure the bedroom is quiet, dark, cool and comfortable. For noise, you can try earplugs or a white noise machine. Also, try to avoid using electronic devices and televisions, which produce blue light, which inhibits the release of melatonin, which in turn affects sleep.
3. Relaxation techniques
Employing relaxation techniques can help reduce physical and emotional stress. For example, deep breathing, progressive muscle relaxation, meditation, and yoga are all effective relaxation techniques. Deep breathing helps regulate the body's breathing and heart rate, which reduces tension in the body. Progressive muscle relaxation is a method of reducing tension and stress in the body by consciously relaxing muscles. Meditation and yoga are also considered great ways to relieve stress and promote relaxation. These methods can help you relax and relax so that it is easier to fall asleep.
4. Control bedtime activities
Avoid stimulating activities, such as intense exercise and caffeinated beverages or foods, for a few hours before bedtime, which can stimulate the body and brain and make it difficult to fall asleep. Also avoid thinking or working too much before bed, which can fill your brain with thought activity and make it difficult to get into a rested state. Instead, do activities that help you relax, such as listening to music, taking a hot bath, reading, etc., all of which can help relax your body and brain and reduce the time it takes to fall asleep.
5. Pay attention to diet and living habits
Diet and lifestyle habits can also affect sleep. Avoid eating too much or too full food before bed, as this can cause the body's digestive system to overwork, affecting sleep. At the same time, reducing bad habits such as drinking and smoking can also improve sleep quality. In addition, regular exercise can help the body relax and stay healthy, but be careful to avoid intense exercise for a few hours before bedtime.
In conclusion, insomnia is a common sleep disorder, but by employing some effective methods, it can help improve sleep quality and sleep duration. Establishing regular sleep schedules, creating a comfortable sleep environment, employing relaxation techniques, controlling bedtime activities, and paying attention to diet and lifestyle habits can all help relieve insomnia symptoms. If you have been unable to sleep for a long time or have very poor sleep quality, it is recommended that you consult your doctor or sleep specialist for more detailed treatment options.