What is the "trouble" caused by insomnia?
In the fast-paced life, insomnia has become an unspeakable burden for many people. Why do people suffer from insomnia? How to relieve insomnia?
Why do people suffer from insomnia?
Experts say that insomnia refers to a sleep disorder in which patients are not satisfied with the sleep time and/or quality under the condition of having a suitable sleep environment and time, and it affects daytime learning and life. The causes of insomnia are complex and diverse, usually including the following points:
1. Psychological factors
The most direct factor causing insomnia is emotional fluctuations, mainly represented by emotions such as anxiety, depression, anger, grievance, excitement, etc. In addition, unrealistic fantasies may also cause insomnia.
2. Behavioral factors
On the one hand, bad sleeping habits such as irregular work and rest time, drinking a lot of caffeine or alcohol before going to bed, and excessive use of electronic devices will affect sleep; on the other hand, irregular working hours will also interfere with the biological clock and cause insomnia.
3. Environmental factors
Unsuitable environmental conditions such as noise, light, and temperature in the bedroom will affect falling asleep and sleep quality. In addition, uncomfortable mattresses and pillows may cause physical discomfort, thereby affecting sleep.
4. Physiological factors
If there are problems with physical health, such as chronic pain, respiratory problems, gastrointestinal problems, thyroid dysfunction, etc., sleep may be affected. In addition, side effects of drugs or hormonal changes can also cause insomnia.
Insomnia refers to a subjective experience of being dissatisfied with sleep time and/or quality despite having a suitable sleep opportunity and sleep environment, and affecting daytime social function. Its main symptoms are difficulty falling asleep, sleep maintenance disorders, early awakening, decreased sleep quality and reduced total sleep time, accompanied by daytime functional disorders.
Insomnia is divided into 3 types: transient insomnia, short-term insomnia, and chronic insomnia.
In daily life, everyone has more or less experienced insomnia: some people have been under great pressure from work or study recently, and they will suffer from insomnia; some people are more sensitive to caffeine, and after drinking coffee during the day, they will suffer from insomnia at night.
How to intervene in insomnia?
How to treat insomnia?
For chronic insomnia, standardized treatment is required. First, the possible causes should be eliminated, and then psychological treatment should be carried out, that is, sleep hygiene education and cognitive behavioral therapy should be carried out, followed by physical therapy. If the effect is not good, drug treatment should be added.
For short-term insomnia, relevant inducements can often be found. Eliminating the inducements can restore the sleep of some patients to normal, but some will still turn into chronic insomnia, and these patients also need to be actively treated.
The treatment methods for insomnia include psychological therapy, physical therapy, drug therapy, traditional Chinese medicine treatment and comprehensive treatment. If you encounter insomnia, you can try the following methods.
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How to relieve insomnia?
1. Improve the sleeping environment
First, create a comfortable sleeping environment and ensure that the bedroom is quiet, dark and cool; second, use blackout curtains, earplugs, etc. to reduce environmental interference; finally, choose appropriate bedding.
2. Adjust living habits
First, establish a regular schedule and go to bed and get up at a fixed time every day; second, if you need to take a nap during the day, try to control it within 20 to 30 minutes; third, avoid drinking stimulating drinks and eating before going to bed; finally, exercise regularly and moderately.
3. Psychological adjustment
Practicing relaxation techniques such as deep breathing, progressive muscle relaxation, meditation or yoga can help relieve stress and anxiety. At the same time, cultivate an optimistic attitude towards life and avoid excessive anxiety and stress.
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