Recently, or for a while, has there been any such phenomenon:I want to sleep, I should sleep, I must sleep, my body is extremely sleepy, but my brain is more awake than during the day? Can’t sleep, just can’t sleep…
If the following symptoms occur frequently, you may be experiencing a sleep disorder. The more “yes” you answered, the more severe the sleep disturbance was.
Do you have these symptoms?
Feel irritable or sleepy during the day?
Is it hard to stay awake when you sit watching TV or reading?
Falling asleep while driving or Feeling tired?
Have trouble concentrating?
Do you often get told you look tired?
Feeling a little slower?
Difficulty controlling your emotions?
Feel like taking a nap almost every day?
Need a caffeinated drink to stay awake?
Let’s take a deeper look at insomnia.
Insomnia is the inability to fall asleep, or to sleep well, or to fall asleep again after waking up. It is the most common sleep disorder. The most common and most common problem encountered by people.
Many people have experienced it more or less: poor sleep at night leads to feeling very tired in the morning, no matter how much energy during the day, it will quickly Consumption, no matter how tired you are at night, you can’t sleep again… A vicious cycle begins.
Diagnostic Criteria for Mental Disorders(DSM – V) for insomnia Definition of Sleep Disorders
- < li>Inability to fall asleep, difficulty staying asleep after falling asleep, inability to fall asleep again after waking up early and/or waking up early in the morning
- sleep problems causing distressing feelings or some work, study, Problems with interpersonal relationships, etc.
- Sleep problems have occurred for at least 3 days/week and have lasted for at least 3 months
- even if Getting enough sleep can also cause sleep problems
Symptoms of insomnia include
Difficulty falling asleep despite being tired
Waking up frequently at night, or having trouble getting back to sleep after waking up
Cannot have deep sleep
relying on sleeping pills or alcohol to fall asleep
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Wake up too early in the morning
Daytime sleepiness, fatigue, easy Anger, difficulty concentrating
Causes of insomnia
There are many factors that can cause insomnia: Stress, jet lag, health conditions, medications taken, and even tea/coffee/alcohol intake can of course also be caused by other sleep or mood disorders such as anxiety and depression.
Consequences of Insomnia
< strong>
Sleep disturbances severely impair mental and physical health, resulting in memory problems, weight gain, loss of energy and mood, and even Relationships bring stress. Over time, it turned into a frustrating and even nerve-wracking experience.
Self-Treatment of Insomnia
First, do a sleep monitor. Be aware that more than half of insomnia sufferers are caused by emotional problems, but lifestyle habits, sleep habits and physical health may also play a role. Try to find out the possible causes of your insomnia, so you can make targeted adjustments to the treatment.
The following questions will help you find the cause of insomnia, Are these things bothering you?
You are under a lot of stress
Are you depressed? Do you feel emotionally calm or hopeless?
Do you struggle with chronic anxiety or worry?
Have you had a painful experience recently?
Are you taking medication that may interfere with sleep?
< span>Do you have a health problem (such as pain) that may interfere with sleep?
Is your sleeping environment quiet and comfortable? < /p>
Do you go to bed at the same time every day?
< p>If you want to self-assess your sleep status, Yihe provides the Pittsburgh Sleep Scale for free. You can test your sleep status through the QR code below. p>
it’s easy when you’re desperate for sleep Go for sleeping pills or over-the-counter sleep aids, but these won’t cure the underlying problem or the underlying symptoms.
Sleeping pills are effective in the short-term, and they can be effective when used during jet lag or recovery from surgery. But taking it for a long time may also make sleep problems worse, so you can first find to cause your insomnia< span>reasons and tryself-overcome.
1. Sync with your body’s natural sleep-wake cycle strong>
If you have a regular work and rest schedule, Even with the same amount of sleep, you’ll feel more energized than if you had an irregular schedule
Try to do the same thing every day Time to sleep and wake up
Avoid sleeping in on weekends
Pay attention to naps during the day, no more than 20 minutes
Be sure to fight the consciousness of “wanting to sleep when you are full” p>
2. Control your exposure to light span>
Daytime
Get more sunlight in the morning and during the day; room and office.
Night
Do not use bright screens 1-2 hours before bed. Blue light from your phone, tablet, computer or TV can be especially disruptive to your sleep.
and Late Night Cinema say NO!
Do not read with backlit devices. Mobile phone, iPad, kindle… Playing all day during the day? Can we take a good book to read at home at night?
When it’s bedtime, make sure the room is dark.
If you wake up in the middle of the night, don’t turn on the lights.
3. Do some exercise during the day
For better sleep, time your exercise right!
Do not do any exercise within 3 hours of bedtime, except. . . You know!
4. Watch your diet
< p>
Limit caffeine and nicotine intake
- < p>Don’t eat too much and don’t drink too many liquid beverages in the evening
Small sweets and carbohydrates. Of course, except for some foods that help you sleep, such as a bowl of low-sugar cereal, a glass of milk or yogurt, a banana
Don’t drink before bed, Although many people will say that drinking can make me fall asleep, hehe, unless you are very drunk, have you ever succeeded?
5. Relax and clear your mind< span>
This may be the hardest thing to do for you because of anxiety or stress. If necessary, you may need professional help to learn how to stop worrying or manage your stress.
Of course there is a way you can practice on your own, and that is relaxation practice.
6. Establish a sleep ritual
Read a book or magazine in soft light
Take a hot bath
Listen to soft music
Do some simple stretches
Listen to an electronic novel< /p>
Some simple preparations for the next day’s work
In bed Dim the lights before bed
7. Improve your sleep environment< /strong>
Keep the room dark, cool and quiet
Keep the bed comfortable
After trying self-regulation, the effect is not obvious, and if you often have the following thoughts (cognition), then you may need professional help.
These lingerThe more I think about it, the more I panic
I should be able to sleep as well as a normal person every night.
Every night is the same, and tonight will be A sleepless night.
If I don’t sleep, I’ll screw up my tomorrow Work, maybe I will lose my job because of it.
I will never/can’t sleep well, this is beyond my control.
It will take me at least another hour to fall asleep tonight, I known long time ago.
I can’t sleep today unless I take sleeping pills!
The most effective method for most sleep disorders is cognitive behavioral therapy (CBT). Cognitive behavioral therapy is an effective way to use relaxation techniques and treat underlying problems without relying on medication and avoiding the side effects of medication. Treats more than just symptoms, it helps you relax your mind, change your misconceptions and behaviors, and build healthy sleep patterns. In domestic and foreign cases, reports on the effect of CBT in the treatment of insomnia have shown that after 5 to 8 courses of treatment, the patient’s sleep pattern has improved significantly. Whatever the cause of your insomnia, don’t choose to put up with it, sleeplessness at night and fatigue during the day can take a toll on your mood, energy, and overall health. Modern mental health concepts have combined medication and a healthy mindset with lifestyle changes, and professionals will teach you how to stop your worries, manage your stress, and find the root cause of your sleep problems reasons, and devise a plan for you to improve your sleep quality. (This article was first published on 「Yihe Psychology」public account)Related readingWhy do I work so hard, but still can’t sleepAdult insomnia is miserable
If you are troubled by insomnia and have tried various methods to no avail, and want to seek professional help, Yihe psychotherapistXiong Hongfang 42 Days of Insomnia group consultation is enrolling, friends in need can click on the picture for details.