"Sleeplessness"
Special column for psychological science popularization
[I had insomnia again yesterday......]
I don't know when "insomnia" has become a life trouble for many people, tossing and turning at night and unable to fall asleep, and groggy and unable to wake up during the day. Then let's follow Xiaolu today to get a shallow understanding of the "nightmares" that plague us night after night.
01
What is insomnia
Insomnia refers to a sleep disorder syndrome in which the initiation and maintenance of sleep are impaired, resulting in the quality and quantity of sleep not meeting the physiological needs of individuals and significantly affecting the patient's daytime activities (such as fatigue, decreased concentration, unresponsiveness, etc.).
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There are two basic factors to insomnia:
(1) normal sleep is disrupted;
(2) Sleep disruption has obvious adverse effects on patients' daytime activities.
Insomnia manifests itself in a variety of forms, often manifesting as difficulty falling asleep, unrealistic sleep (excessive awakening), superficial sleep (lack of deep sleep), early awakening, and lack of sleep. Among them, difficulty falling asleep, easy awakening, and early awakening are the most common. Difficulty falling asleep is more common in young adults, early awakening is more common in older people, and sleep-maintenance insomnia is more common in medical disorders.
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passed a wakeful night
02
There are three main factors that can cause insomnia
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1. Physical factors
While moderate physical fatigue can help you fall asleep, excessive fatigue can cause you to be too tired to fall asleep. Many medical conditions can be accompanied by insomnia symptoms, which often occur at the same time as the disease and are closely related to changes in the disease. Physical discomfort, pain, itching, etc., caused by the disease can make the patient uneasy and difficult to sleep. Some medical conditions, such as chronic bronchitis and asthma, often occur at night, so that it is impossible to sleep comfortably.
Second, environmental factors
Poor sleep environment, such as a short room, an inappropriate temperature (too cold or too hot), too much noise, and too much light can interfere with sleep. Or the sleeping environment changes, and some people will not adapt to it and affect their sleep.
3. Psychological and spiritual factors
In life, if something happens that makes you excited, anxious, troubled, or depressed, there is a certain probability of causing insomnia. It also includes various psychiatric disorders such as mania, depression, schizophrenia, etc. It can also contribute to insomnia.
passed a wakeful night
03
How to relieve insomnia?
With so much knowledge about insomnia, how can we alleviate our symptoms? Let's take a look at the advice from the experts:
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Dietary
During insomnia, the intake of cigarettes, alcohol, tea, milk tea, coffee, cola, etc. should be prohibited or restricted before going to bed, especially in the evening and at night. Do not overeat or eat indigestible foods before bedtime.
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Exercise as appropriate
Maintaining a good exercise habit is good for improving blood circulation and reducing mental stress.
It is advisable to maintain at least half an hour of exercise every day, but it is not recommended to exercise 1 hour before bedtime.
If for some reason, you can only arrange late exercise, then it is advisable to do some gentle exercises, such as yoga, brisk walking, etc.
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Relax before bed
If you want to fall asleep well, you must adjust your emotions half an hour before bedtime, do not quarrel with your family, and do not talk loudly.
Also, don't play with mobile phones and computers before going to bed, which should be more difficult for modern people. However, these electronic products produce blue light, which interferes with the body's production of melatonin.
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Psychological counselling
The causes of insomnia are different for everyone, if you can't solve the insomnia caused by anxiety, loss, depression and excitement, you can contact us through the QR code below and give you a sweet dream.
passed a wakeful night
END
Source: "Kaifeng Fifth People's Hospital" WeChat public account
Proofreading: Jiao Yanrui
Editor: Tian Xin
Review: Zhang Tao
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