Why insomnia?
The causes of insomnia are very complicated, but the main factors can be divided into three categories: environmental factors, disease factors and psychological factors.
Proper sleeping conditions and environment are very important for insomnia. For example, jet lag insomnia caused by flying in different places and insomnia caused by noise are very common in cities. Insomnia caused by diseases often occurs with diseases and is closely related to the prognosis of diseases. Therefore, we should pay attention to insomnia caused by diseases.
Psychological factors, such as nervousness, depression, excessive excitement, anger and anger, can cause insomnia. Some scholars have found that 85% of 300 patients with insomnia are caused by psychological factors. Most patients with depression, neurasthenia and schizophrenia suffer from insomnia. Psychological factors have an important influence on insomnia, and then affect people's psychology. Insomnia makes people listless, listless, inattentive and depressed, makes people impatient, nervous and prone to lose their temper, and reduces people's learning efficiency and work efficiency. Long-term insomnia may reduce people's ability to feel, memory, flexibility of thinking and calculation, and also make some changes in people's emotional state. The psychological impact of insomnia on people depends not only on the duration and severity of insomnia, but also on the psychological state and attitude of insomnia patients to a considerable extent. Although some people have serious insomnia, their mental state is still normal; However, even if some people suffer from insomnia occasionally, they will complain bitterly and their mood will plummet, which will seriously affect their work and study. Eliminating the fear of insomnia, having a correct understanding of dreams and paying attention to mental health before going to bed are important psychological conditions for preventing insomnia.
Among many factors, psychological and spiritual factors are the most important, which account for about half of patients with chronic insomnia. Short-term insomnia is often caused by environmental stress events. Once this pressure gradually subsides, normal sleep can be restored. Anxiety is the most common cause of insomnia for people who suffer from insomnia for a long time.
Patients taking central nervous system inhibitors may suffer from insomnia when they develop drug resistance or stop taking drugs. On the other hand, taking central stimulants for a long time can also cause chronic insomnia. Alcoholics and alcoholics suddenly give up drinking, which will cause serious insomnia; Some special drugs, such as birth control pills, may also cause side effects of insomnia.
Mental illness accompanied by insomnia, especially various emotional disorders, is a common cause of insomnia. Phobia, anxiety, hypochondria and obsessive-compulsive disorder are all closely related to insomnia. In fact, all kinds of diseases can cause insomnia when accompanied by anxiety, especially when it is difficult to fall asleep, easy to wake up and have many nightmares.
Insomnia with sleep apnea is rare, such as sleep apnea syndrome, central sleep apnea syndrome and other diseases, and it is also one of the factors that induce insomnia, especially for elderly patients.
Insomnia is a persistent headache for many people. Here are a few "remedies" that can make people with insomnia sleep through the night without taking sleeping pills.
1. Turn the bedroom into a sleep paradise. The bedroom should be quiet and dark enough, because darkness can help the pineal gland of the brain to produce pineal hormone, which is a hormone that makes people fall asleep. Heavy curtains can block light, fans or machine noise. A slightly cooler room temperature helps you sleep, so adjust the room temperature to the right temperature. In order to make the air circulate better, you can open the window. If the indoor air is too dry, buy a humidifier.
2. Develop a fixed habit. Good night habits can effectively let your body tell you when it's time to go to bed. You can use some habitual little gestures to prepare for sleep. For example, read a few pages of novels, spend 5 to 10 minutes doing some meditation, or stretching. It is also important to go to bed and get up on time every day-even on weekends.
3. Only use the bed as a place to sleep. Some people like to lie in bed knitting, reading, eating and watching TV, which is a bad habit. If you only associate bed with sleep, it is easier for you to fall asleep as soon as you go to bed.
4. Control your appetite. Being too hungry or too full when sleeping will affect sleep. Don't eat too much before going to bed, or the digestive process will make you wake up easily. In addition, if you eat too much and lie in bed, you will feel sick and your stomach acid will flow back to your esophagus. If you are hungry, you can eat some snacks rich in carbohydrates, which can help the human body release some chemicals, serotonin, which can make you relax. You can also eat a few biscuits, or drink a bowl of oatmeal with some milk or a piece of turkey. Both foods are rich in amino acids and tryptophan, which have hypnotic effects.
5. Beware of caffeine. Drinking too much coffee during the day, even if you don't eat it before going to bed, will lead to shallow sleep. Once you are over 50, your digestive system will slow down, so caffeine will stay in your body for a longer time, up to 10 hour. Limit your tea, coffee or coke to two cups a day, at least six hours before going to bed. If this doesn't work, you should reduce your total caffeine intake.
6. Try some exercise. It's simple: if you feel tired at night, you may sleep better. A study by Stanford University School of Medicine in the United States shows that a group of elderly people aged 50 to 76 who suffer from insomnia should do appropriate exercise for four and a half hours to one hour every week. Compared with another group of people who don't exercise, the former sleeps an hour more than the latter on average every night, and falls asleep faster and has a higher quality of sleep. Outdoor sports are especially helpful. Sunbathing (especially in the afternoon) can help you resist the temptation of taking a nap and strengthen your body's 24-hour biological rhythm.
7. Take a hot bath. Take a hot bath one to two hours before going to bed. After you come out of the bathtub, your body temperature will gradually drop, which will make you feel tired. But don't take a bath before going to bed, because it will make you excited, but it will be difficult to sleep.
8. Have some herbal tea. You can try some natural herbs, such as chamomile, valerian, passion flower, anemone, catnip or hops, which can be mixed with tea. A cup of chamomile tea before bed will make you feel relaxed. If you want to drink herbal tea, you can drink two to three grams of tea every day. But these herbs should not be mixed with alcohol or mood-regulating drugs.
9. Don't "turn over the sesame seed cake". If you still can't sleep after 30 minutes, don't lie in bed and "turn over the biscuits". Get up and do something relaxing, such as listening to relaxing music, or flipping through magazines, or drinking a cup of hot milk.
10. Buy a suitable bed. Too soft a bed may lead to poor sleeping posture, which may lead to muscle stiffness or back pain. If your mattress has been used for 10 years, you'd better replace it and buy one that is hard enough but comfortable.
The most effective treatment for insomnia of different reasons.
Doctors believe that there are many reasons for insomnia, but as long as we find the cause of insomnia, we can prescribe the right medicine.
First, the fear of insomnia caused by insomnia
Typical symptoms: Middle-aged people have suffered from insomnia for a while because of heavy work pressure, and then they are afraid of not being able to sleep at night. The more they think about it, the less they can sleep. what can I do?
This is a common "insomnia expectation anxiety" for many people. Usually, as soon as I go to bed at night, I worry that I can't sleep, forcing myself to fall asleep as soon as possible, and the result is counterproductive. The more afraid of insomnia, the more excited brain cells are, and the more difficult it is to fall asleep. It is suggested that people with insomnia keep a good sleep mode, and they will fall asleep unconsciously without forcing themselves to fall asleep or being afraid of falling asleep.
Second, dreaming more is not insomnia.
Typical symptoms: I dream every night and always feel dizzy during the day. Is dreaminess insomnia?
Many people who claim to be insomnia think that dreams lead to poor sleep, which makes people feel anxious and worried. The vigilance of worrying about dreaming again after falling asleep often makes people sleep very shallow and affects the quality of sleep. In fact, dreaming is not only a normal psychological phenomenon, but also a working mode of the brain, which helps to remember, filter useless information and ensure normal efficiency. Dreams themselves are harmless to the human body. What is harmful is the psychology of "thinking that dreaming is harmful", which makes it a psychological burden.
Third, insomnia caused by self-blame psychology
Typical symptoms: Some people are criticized by leaders when they go to work during the day, or the company suffers economic losses due to work mistakes, resulting in guilt and difficulty sleeping.
These people will feel guilty and blame themselves after making mistakes. They often repeat their mistakes in their minds and regret not doing them. Especially in the dead of night, remorse and remorse are more serious, and brain cells are in a state of fantasy and excitement for a long time. Of course, it is difficult to fall asleep, and insomnia naturally appears. People with this symptom should think that things are over, just learn from failure, and no amount of regret will help. Adjust the gains and losses, and sleep will naturally get better.
Fourth, insomnia caused by unprepared psychology
Typical symptoms: after encountering an emergency, I often feel at a loss, I can't figure out anything, I don't know how to deal with it, and I often think about this problem at night, which leads to poor sleep.
Some people can't cope correctly after being stimulated by unexpected events, and they are at a loss and don't know what to do. When I sleep at night, I look forward to and think, but I am always in a state of dilemma, anxiety and helplessness. When this happens, you should be calm and clear your mind carefully, and you'd better not think too much before going to bed.
In fact, the causes of insomnia are psychological, disease, environmental and other factors. Among them, psychological factors are the most common and influential. 75%- 100% patients with chronic insomnia are often accompanied by psychological disorders. Therefore, it is most important to treat insomnia and solve the causes of insomnia from a psychological point of view.
At present, the best way to treat insomnia is to combine medication with psychotherapy. With the help of psychologists, it is very effective to find the cause and carry out comprehensive treatment such as psychotherapy, drug conditioning and instrument adjustment.
Relationship between Psychosocial Factors and Insomnia
Insomnia is mainly manifested as difficulty in falling asleep, sleep maintenance disorder, early awakening and so on. Studies have shown that insomnia lasting 1 week will become irritable, fearful, nervous, and inattentive. In severe cases, disorientation or ataxia may occur, and in severe cases, mental disorders such as hallucinations and delusions may occur. Persistent insomnia can also make people depressed or unable to maintain their vigorous energy during the day, thus affecting social function.
Some people have studied the mental health status of insomnia patients, and found that the scores of somatization, interpersonal relationship, sensitivity, depression and anxiety in the symptom checklist 90 (SCL-90) of insomnia patients are significantly higher than those in the normal control group, indicating that psychosocial factors are closely related to insomnia.
Because psychosocial factors are one of the main causes of insomnia, it is of great significance to improve insomnia by self-regulation of psychology and behavior. Psychological adjustment methods to overcome insomnia;
First, keep a good attitude of optimism and contentment. Have a full understanding of social competition and personal gains and losses. To avoid psychological imbalance caused by setbacks.
Second, establish a regular daily life system to keep people's normal sleep and wake up rhythm.
Third, create a conditioned reflex mechanism conducive to falling asleep. Such as taking a hot bath, soaking feet and drinking a glass of milk half an hour before going to bed. As long as you persist for a long time, you will establish a "sleep conditioned reflex."
Fourth, moderate physical exercise during the day will help you fall asleep at night.
Fifth, develop good sleep hygiene habits, such as keeping the bedroom clean and quiet, away from noise and light stimulation; Avoid drinking tea and alcohol before going to bed.
Six, self-regulation, self-suggestion. You can play some relaxing activities, or count them repeatedly. Sometimes a little relaxation can accelerate your sleep.
Seven, limit the daytime sleep time, in addition to the elderly can take a nap or nap during the day, should avoid taking a nap or nap, otherwise it will reduce the sleepiness and sleep time at night.
In addition, for some critically ill patients, under the guidance of a doctor, sleeping pills or small doses of anti-anxiety and antidepressants should be given in a short time. This may lead to faster and better treatment results.
The new killer of white-collar workers with sleep disorders
10% people in the world can't sleep well.
Sleep disorder is a common problem all over the world. According to relevant data, about 10% people in the world suffer from chronic insomnia (it is difficult to fall asleep and difficult to fall asleep), and rarely get a good sleep. China is one of the countries with the highest incidence. The results of a survey on sleep conducted in Beijing, Shanghai and Guangzhou at the same time show that 45% of more than 10000 respondents have sleep disorders. According to experts, insomnia has become the second biggest disease in neurology clinic. Insomniacs are mostly white-collar women engaged in IT, management, news and other mental work. These people suffer from insomnia all the year round because of bad living habits and excessive pressure. Therefore, sleep disorder has become a new killer of urban white-collar workers' health.
Sleep disorders include: insomnia-it is difficult to fall asleep and stay asleep; Too much sleep-too much sleep during the day; Abnormal sleep-wrong sleep, abnormal sleep-awakening-rhythm, abnormal behavior during sleep.
The World Health Organization defines insomnia as: difficulty in falling asleep, difficulty in maintaining sleep or no sense of recovery after sleep; At least 3 times a week, at least 1 month; Sleep disorder leads to obvious discomfort or affects daily life; No insomnia caused by nervous system diseases, systemic diseases, use of psychotropic drugs or other drugs.
"Sleep" is also a disease.
I love to sleep late, and I can't wake up in the morning. Many people think it's because I'm nervous and tired at work during the day, or I sleep too late at night. However, even if I go to bed early, I still can't get up the next day. My head is heavy all day, my eyes are always hard to open, and I have no appetite to eat.
If this happens, don't be careless You'd better see a doctor. Because this is a pathological "laziness", which is inconsistent with what it has done in the past. The disease mostly originates from adolescence, and the onset is very slow. At first, it was not easy to be noticed. Once suspected of illness, it often develops to a serious stage. The most common symptom of this disease is sleepiness during the day, regardless of time and place, yawning suddenly when talking with people, listening to reports or even falling in love. After sleeping for about 20 minutes, everything is normal when I wake up, but I may have another attack after a few hours.
The harm of sleep disorder
Long-term lack of sleep, the brain can not get enough rest, there will be headaches, dizziness, memory loss, loss of appetite and other phenomena. Long-term insomnia even leads to premature aging such as grayish yellow complexion and increased wrinkles in young women. The immunity of some insomniacs is also damaged to a great extent, which eventually leads to serious health problems such as hypertension and ulcer.
Sleep time is reduced and life expectancy is shortened; Insomnia reduces the quality of life; Increased risk of mental illness and depression; Increased accidents and injuries, but also greatly increased the incidence of car accidents. Insomnia reduces work ability and work efficiency. In a word, sleep disorder will bring many negative effects on people's health and normal life, which can not be ignored.
"Sleep first, then sleep"
With the rapid pace of modern life and the increasing pressure of life and work, many middle-aged and elderly friends often worry about their insomnia, and even affect their daily work and life. Many middle-aged and elderly friends have misunderstandings about sleep. What they think of as "insomnia" is actually not insomnia.
There are two main types of insomnia in clinic: difficulty in falling asleep and difficulty in falling asleep or waking up early. That is, from lying in bed ready to sleep to falling asleep, or waking up at night and falling asleep for more than 30 minutes, or even completely unable to sleep. These insomnia types can be accurately and objectively judged and treated through sleep EEG.
For middle-aged and elderly people with insomnia, the main reasons for insomnia are disease, mood, environment and drugs. Symptoms such as cough and asthma, illness, palpitation and nocturia caused by some diseases will affect sleep. However, the pressure from family and work disturbs the mood, resulting in anxiety, tension, anxiety, panic, depression and other negative emotions. Environmental changes, such as noise, strong light, overheating, supercooling, dirty air, mosquito bites, and drinking strong tea or coffee before going to bed are also common reasons that affect sleep. After finding out the reasons that affect sleep, we can eliminate them in a targeted way in order to sleep peacefully.
"Sleep first, then sleep", which is the method told by Cai Ji in the Song Dynasty. When sleeping, make yourself comfortable physically and mentally, and don't dream. "Worry-free is the way to sleep", we should pay attention to being broad-minded, generous and open-minded, grasp our emotions, be the master of our own emotions, be carefree in our hearts, and naturally sleep well.
There are very few insomnia patients who still can't get the ideal curative effect with the above methods. At this time, under the guidance of doctors, they can get a perfect sleep through sleep analysis and appropriate drugs, and after a period of treatment.
Insomnia needs a cardiologist
Ms. Wang, who hasn't slept well for three years, finally knows why she often stays up all night. It turns out that her pursuit of perfection in everything has brought her great pressure, which in turn leads to psychological obstacles and long-term insomnia. The reporter learned that about13 adults in the world suffer from insomnia, which is becoming a common disease of modern people. To the doctor's regret, many people think that insomnia is simply unable to sleep. Only 20% of insomnia patients see a doctor, and only a few people ask psychiatrists, psychologists and neurologists for help.
Ms. Wang, who is in her forties, is a staff member of the Women's Federation. She used to sleep well, but in the past three years, she has gradually developed sleep disorders, and sometimes she can't sleep all night. She suspected that she was a simple sleep problem caused by menopause or neurasthenia, so she took various hypnotics, but it still couldn't help her sleep well. Later, she developed a fear of sleep, so that she was afraid to see the bed. Due to long-term insomnia, her work efficiency is seriously reduced, and she is prone to nervousness and boredom, and her memory and attention are also significantly reduced. For this, she is very painful.
Mao Jialiang, a professor of cardiology at Yan Chai Hospital, said that people spend13 of their lives in sleep, which is second only to breathing and heartbeat. Sleep has many functions, such as restoring attention, promoting growth, consolidating memory and relieving tension, which is necessary for a healthy life. However, insomnia has increasingly become a common disease of modern people. It is estimated that about13 adults in the world suffer from insomnia. In China, a sleep survey shows that as many as 4..4% of China people suffer from insomnia. A survey on insomnia among ordinary people in six mainland cities released by China sleep research experts yesterday showed that the prevalence of insomnia among adults in Beijing, Shanghai, Guangzhou, Nanjing, Tianjin and Hangzhou reached 57% in the past 12 months.
However, many times people think that insomnia is just a simple inability to sleep. Mao Jialiang pointed out that clinical research suggests that 75%- 100% of patients with chronic insomnia are often accompanied by psychological disorders. Clinical statistics in Beijing, Shanghai, Guangzhou and other places show that about half of insomnia patients are accompanied by various mental diseases, and the probability of insomnia in depressed patients is more than three times that of non-depressed patients.
Take Ms. Wang as an example. At first, she thought her problem was just a simple sleep problem. Although she admits that she has been in a bad mood in recent years, she is prone to fatigue, upset and memory loss, but she thinks it is all caused by insomnia. She is a cheerful person and won't have depression at all. However, the doctor further learned that Ms. Wang is an idealist. She pursues perfection and is easy to think. She can afford everything, but she can't let it go. No matter how difficult it is, she is always willing to overcome it by herself and doesn't want to trouble others. In public, she always wants to keep a perfect image. In this way, she unconsciously put a lot of pressure on herself. In this case, psychological barriers are not ruled out. In view of the above judgment, the doctor advised her to stop using sleeping pills, because sleeping pills may sometimes aggravate depression if there are psychological obstacles such as depression.