Sleep is the most basic life process of biological evolution. About 1/3 of a person's life is spent in sleep. "Lying in bed and not being able to fall asleep feels like 'flipping pancakes', and the long night is really tormenting...... "In daily life, many people are suffering from insomnia and waking up early. Are you still worried about your sleep, and how can you improve your sleep quality scientifically?
If you have sleep problems, you must first understand the severity of your current sleep problems, whether you can solve them after reading this article, or go to a specialized department of the hospital or a specialized hospital for systematic treatment.
Insomnia refers to the subjective experience of being dissatisfied with the duration and quality of sleep despite appropriate sleep opportunities and sleep environments, and impairing daytime social functioning. The main symptoms are: difficulty falling asleep (the sleep incubation period is more than 30 minutes), difficulty maintaining sleep (the number of nighttime awakenings is ≥ 2 times, and it is difficult to fall asleep after awakening), early awakening, decreased sleep quality and sleep duration (usually less than 6.5 hours), and at the same time, accompanied by fatigue, depressed mood or irritability, physical discomfort, memory loss and other functional impairments. If you feel that waking up is affecting your state the next day, it's a sign that it's time to focus on sleep.
Today I will tell you three tricks to help you get rid of your troubles.
Difficulty falling asleep → listening to soft music
Light Music to Help Sleep, Xi'an Mental Health Center, 6 min
Sleep is short, but can fall asleep → take time to catch up on sleep
Light sleep→ try to keep your sleeping environment quiet and comfortable.
If your current sleep is adjusted, then I will give you three more tricks.
Develop a good sleep routine and stay away from sleep troubles.
Avoid cranky thoughts before going to bed so that you can fall asleep upside down.
Moderate exercise every day can increase sleep stress.
If none of the above solutions help you solve the problem, then you may need to go to the hospital to fix it.
The doctor will make a preliminary judgment through detailed inquiries about the condition, and make a final diagnosis through examinations to provide you with the most suitable treatment plan for you.
1. Sleep apnea monitoring, polysomnography, portable sleep monitor, etc.
2. Commonly used sleep assessment scales such as: sleep diary, morning sleep questionnaire, insomnia severity index scale (ISI), Pittsburgh sleep quality index scale (PSQI), Athens insomnia scale (AIS), etc.
What instruments are available to treat insomnia?
Currently, physical therapy for insomnia includes transcranial electrical stimulation (CES) and repetitive transcranial magnetic stimulation (rTMS).
Transcranial electrical stimulation is the stimulation of a small electrical current (no more than 1-2 mA) in the patient's head. Placement of electrodes in the earlobes may allow microcurrents to travel through the pathway nerves to the brainstem, thalamus, and cortex. It may be that the mechanism influences the release of central endorphins or regulates the activity of other neurotransmitters such as 5-HT and AcH. It has a certain effect on chronic insomnia.
Repetitive transcranial magnetic stimulation, or rTMS for short, is a non-invasive neuromodulation technique. It uses pulsed magnetic fields to act on the cerebral cortex and improve sleep quality by regulating the excitability of neurons in the brain. Transcranial magnetic stimulation also stimulates the brain to release endogenous neurotransmitters such as serotonin and dopamine, which further promote sleep and regulate mood.
Of course, it is not only physical therapy that can improve sleep, but also psychotherapy and medication are also very effective in improving sleep. A good sleep should be enough sleep time, high sleep quality, and regular work and rest.
【Sleep Center】
Sleep disorders have now become a prominent problem affecting human health worldwide. Long-term sleep deprivation can cause or increase the risk of cardiovascular and cerebrovascular diseases, depression, diabetes and obesity, and damage cognition, memory, metabolism and the immune system. Sleep disorders are also a syndrome manifestation of many diseases, such as depression, anxiety, phobias, sleep apnea, etc., and even poor lifestyle. As a result, sleep problems have become a serious public health problem. The sleep center of Xi'an Mental Health Center is based on the hospital's medical service advantages for mental illness and strong resource integration ability for many years, providing patients with more in-depth sleep diagnosis and treatment services through a one-stop diagnosis and treatment center, and promoting the discipline construction, system construction and industry development of sleep medicine through the integration of medical expert resources, and jointly creating a complete system combining sleep diagnosis and treatment personnel training and clinical practice. As the forefront of the coordinated development of multiple diseases in the hospital, the sleep center seeks a high-quality path in discipline construction and serving the people, and contributes wisdom and strength to promote the high-quality development of the hospital and protect the people's psychosomatic health.
According to Xi'an Mental Health Center O10