Uncle Li has been retired for many years and should have enjoyed a quiet life in his old age. However, in recent months, he has encountered a troubling problem - he often wakes up at night, and even after a tiring day, it is difficult to fall asleep again. In the dead of night, his brain seems to suddenly activate the "night mode", and all kinds of thoughts come flooding back, causing him to toss and turn. What makes Uncle Li even more confused is that even if he can fall asleep occasionally, his dreams are varied, and he often dreams that he is still working, or encounters various urgent and dangerous scenes, and feels more tired after waking up.
This insomnia and dreamy situation is not only bothering Uncle Li alone. In fact, many middle-aged and elderly friends have similar experiences. They generally report that they have difficulty falling asleep at night or have poor sleep quality, and they cannot fully recover physically and mentally in the morning. In this regard, we must ask: is this simply insomnia, or is there a neuromodulation problem behind it?
Understanding the Physiological Basis of Insomnia and Dreaminess: The Mysteries of the Nocturnal Brain
Insomnia and dreaminess are not simple physiological phenomena, but involve complex biological mechanisms. To get to the bottom of this, we need to start with the brain's sleep regulation.
Phases of the brain and sleep
Human sleep is divided into phases, including rapid eye movement sleep (REM) and non-rapid eye movement sleep (NREM). These two sleep stages alternate at night in certain cycles, each of which lasts about 90 minutes. Non-REM sleep occupies the majority of the sleep cycle and is a critical period for the body to repair and recover. REM sleep, on the other hand, is the stage of dream occurrence and is related to the consolidation of learning and memory.
Association of neurotransmitters with sleep quality
The regulation of sleep relies on a variety of neurotransmitters, including serotonin, dopamine, norepinephrine, and others. The balance of these chemical messengers in the brain directly affects the quality and duration of sleep. For example, serotonin helps cause sleep, while dopamine is associated with increased alertness and mood regulation. An imbalance of neurotransmitters may not only cause difficulty falling asleep, but may also trigger frequent awakenings and dreaming at night.
Sleep and the recovery process of the brain
During nighttime sleep, the brain undergoes a process of self-repair and toxin removal, especially through the so-called "lymphatic system" to remove metabolic waste products from the brain. Inadequate or poor quality sleep can interfere with this process, affecting cognitive function and daytime mental state.
Insomnia and neuromodulation: What is the connection between the two?
The link between insomnia and neurological disorders is complex and profound. One of the main functions of the human nervous system is to regulate the sleep cycle, including the depth and duration of sleep. Neurotransmitters, such as serotonin and dopamine, play a key role in this process. When the balance of these neurotransmitters is disrupted, it can lead to sleep problems such as insomnia and dreaminess.
Neurotransmitters and sleep
Serotonin is often referred to as the "good mood chemical," and it not only regulates mood and anxiety, but also affects sleep. A decrease in the amount of serotonin produced at night can trigger sleep, while an increase in the day helps with wakefulness. In addition, dopamine is another important neurotransmitter that plays a vital role in regulating sleep cycles, especially when it comes to staying alert and participating in dream formation.
Effects of long-term insomnia on the nervous system
Persistent sleep deprivation can lead to long-term damage to the nervous system. For example, chronic insomnia alters the activity of neurotransmitters in the brain, which can further worsen sleep problems, creating a vicious cycle. In addition, sleep deprivation can also reduce the brain's ability to recover, leading to memory loss and impaired cognitive function.
Practical Adjustment Strategies for Insomnia: How to Improve Your Sleep Quality?
Optimize your habits
Sleep regularly: Going to bed and waking up at the same time each day can help adjust your body clock and reduce the amount of time you fall asleep.
Improve your sleeping environment: Make sure your sleeping environment is comfortable, quiet, and dark. Use blackout curtains to keep the room at the right temperature and reduce noise as much as possible.
Adjust your eating habits
Avoid caffeine and sugar: Avoid coffee, tea, and sugary drinks in the evening, which can interfere with your sleep.
Dinner options: Choose easy-to-digest foods for dinner and avoid overly oily or spicy foods that may affect your sleep quality during the night.
Implement effective stress management techniques
Meditation vs. Deep Breathing: Practicing meditation and deep breathing exercises can help you relax your brain and body and reduce stress before bed, which can lead to better sleep quality.
Regular exercise: Regular moderate physical activity, such as walking or yoga, can improve the quality of your sleep. It is best to do light activity after dinner to promote digestion and prepare for bedtime.
With the strategies above, you can improve the quality of your sleep, which can positively impact your overall health. Adjusting your lifestyle and managing daily stress is an important step in relieving insomnia.