Insomnia is an extremely serious problem and one of the most concerned problems. Just because I have listed various viewpoints here doesn't mean that I hold the same views.
The author of Insomnia and Dreaming, Li Yuzhou, the attending physician of the Department of Psychiatry of National Taiwan University Hospital, excerpted from the article The Book of Good Doctors, which is a very common health problem for the general public, and also the most frequently complained problem for outpatients or inpatients in hospitals. According to investigation and statistics, nearly 30% people suffer from insomnia, and the severity is as high as 17% people need to use drugs; The proportion of insomnia in the elderly over 65 years old is higher, reaching five or six times that of young people. These troubles do not include a lot of daytime sleepiness and other problems associated with abnormal behavior during sleep.
A new field of sleep disorder medicine: the evaluation of insomnia and polysomnography: the evaluation of symptoms left over during the day can not be ignored; Sleep laboratory examination; The use of sleeping pills; Prevention and health care of insomnia; In the past, it was generally believed that the main function of sleep was to eliminate fatigue and rest the body, but in fact, eliminating fatigue was not the primary purpose of sleep.
The human brain is a very sophisticated and complicated structure. When awake, it must constantly process information inside and outside the body and consume a lot of energy. If there is any fatigue or injury, it may be bad for the individual. So sleep is actually a physiological function of periodic renewal and self-protection produced by brain evolution. There is even evidence that sleep in humans or other mammals plays a more active role, such as the function of learning and memory.
Short-term lack of sleep, although it will immediately reflect the spirit and mood during the day, generally does not have much impact on the brain and physical function, and can be quickly restored with a little supplement; Long-term lack of sleep has serious consequences, which not only affects the function of daily life, but also may have adverse effects on existing diseases. Return to the top
Evaluation of Insomnia and Sleepiness Insomnia is one of the most common symptoms of physical and mental diseases, and the degree of distress and pain that patients feel is unimaginable to people without sleep disturbance. However, perhaps because insomnia is so common, its significance in the diagnosis of pathology and physical and mental diseases is not as important as other symptoms, and even some medical staff will put it aside temporarily, or they can't make positive evaluation and treatment alone. Therefore, the author suggests that patients with insomnia symptoms may wish to keep a sleep log by themselves, or learn more about their sleep and insomnia through observing and recording their sleep partners, so as to provide reference for future discussions with doctors. The so-called sleep diary preferably includes abnormal behaviors during sleep, such as nightmares, night terrors, sleepwalking, grinding teeth, panic and so on. However, it often takes several days or even weeks to understand this record and get a real glimpse.
Insomnia includes difficulty in falling asleep, waking up too early or easily interrupted and prolonged sleep, each of which has its own special pathological significance. And some of them happen alone, and some of them happen together: for example, difficulty in falling asleep is often directly related to the state of brain activity at night or before going to bed; People who wake up too early may be involved in special biological rhythm disorder, which is part of the mechanism of depression or aging; Some physical diseases, such as functional diseases of respiratory, digestive, skeletal and muscular systems, and even some drug treatments, may be manifested as frequent interruptions of sleep. Although the significance of these pathologies cannot be generalized, the observation of insomnia patterns is helpful to understand the influence of various physical and mental diseases on human sleep. Return to the top
The evaluation of daytime symptoms can not be ignored. Sleep disorder has an extremely important and common performance, which is often ignored by patients and medical staff, and that is the evaluation of patients' daytime symptoms. A person who is deprived or deprived of sleep at night often has physical symptoms such as burnout, weakness and muscle pain during the day, and is also prone to emotional irritability and unhappiness, which often leads to a decline in the motivation of professional, social and living functions. The above-mentioned daytime state must be carefully distinguished from the original symptoms of physical and mental diseases to avoid misjudgment.
Generally speaking, the symptoms caused by insomnia will be improved quickly after a full night's sleep; Of course, sleep and wakefulness are a continuous state. Therefore, the assessment of insomnia takes at least 24 hours.
The assessment of daytime sleepiness is another important development of clinical sleep medicine. In fact, daytime sleepiness and drowsiness have more influence on life function and threaten life and property than insomnia at night. Moreover, sleepiness during the day is more often accompanied by potential special sleep diseases or organic reasons than insomnia at night, so it is necessary to seek medical treatment as soon as possible to avoid the deterioration of the condition. Whether it is daytime sleep problems or nighttime sleep problems, each may have its own unique pathological significance, but in clinical evaluation, it is still necessary to clarify the relationship between them.
I often find that insomnia patients take inappropriate coping strategies during the day, such as reducing daytime activities and even trying to make up sleep during the day; This situation will destroy the biological clock during the day, and then affect sleep every other day, becoming one of the main factors of chronic insomnia, which is quite unfavorable for the prevention and health care of long-term sleep. Return to the top
In the past thirty years, due to the progress of sleep research, medical staff have made great progress in understanding the pathology and etiology of sleep disorders. The recording of brain waves and electrophysiological records of other parts of the body can help doctors understand the sleep physiological dynamics of patients and supplement the deficiency of clinical evaluation. This kind of laboratory examination, called polysomnography, not only records the changes of brain waves during patients' sleep at night, but also records the synchronization of heartbeat, breathing, blood gas concentration and physical activities, and sometimes includes the peristalsis of digestive tract and the pH of esophagus, or the measurement of erectile function at night. But whether it is necessary to include several tests depends on its clinical diagnosis.
The main function of this kind of sleep laboratory examination is to exclude special sleep diseases and engage in pathological analysis, and provide specific data as objective clinical indicators, but it is not necessary. After careful clinical consultation and evaluation, most doctors in various departments can make judgments and decide whether further laboratory tests are needed. For example, insomnia is a symptom of many mental diseases, such as anxiety and depression. Most psychiatrists can make a correct diagnosis. Other physicians in internal medicine and surgery can also infer the possible causes of insomnia according to the related physical diseases and therapeutic drugs, so there is no need for laboratory examination.
At present, sleep examination needs to be applied to the judgment of some special sleep diseases such as respiratory system and central nervous system. Among them, sleep apnea syndrome is the focus of clinical sleep medicine development in recent twenty years.
Obstructive apnea during sleep is the most common organic sleep disorder in clinic. Through laboratory examination, it can help to calculate the times of respiratory arrest and low respiratory activity per hour, which can be used as an index of clinical severity. In addition, through laboratory measurement, we can also measure the patient's oxygen saturation and the number of arrhythmia per hour, which is of great reference value for specific respiratory or cardiovascular diseases.
Many sleep electrograms are not common in China. At present, only a few large teaching hospitals provide this service, because of the cost and human skills. Therefore, the treatment of sleep apnea should still adopt conservative methods, such as controlling weight, correcting diet and substance abuse habits; As for internal medicine, it is a safe and effective treatment to use ventilator to keep airway unblocked. Invasive surgery should be considered only in very rare cases.
The application of sleep laboratory in clinic and research is not limited to the above. Because the physiological structure and function of sleep are gradually discovered and the waveform records are digitized, the electrophysiological research prospect of sleep disorders is optimistic in recent years. Doctors believe that sleep examination is expected to become a valuable clinical indicator for depression and Alzheimer's disease. However, as far as clinical routine work is concerned, there is still a long way to go, and patients should not have too high expectations. Return to the top
According to the author's clinical experience in recent ten years, the use of sleeping pills has always been the most puzzling problem for doctors and patients.
Because of the rapidity, effectiveness and high safety of current drug treatment, sleeping pills have indeed become the main treatment consideration for doctors and the source of psychological conflicts for patients in the past twenty years. Although it has the same meaning as diabetes patients must use hypoglycemic drugs or hypertension patients must use antihypertensive drugs, many insomnia patients really need to use hypnotics to treat their symptoms in stages, but the public is still full of myths about hypnotics, and the most common reaction is fear of addiction or dependence. In fact, the addiction of sleeping pills widely prescribed at present is not like other addictive drugs, and physical dependence is not difficult to deal with. On the contrary, psychological dependence and excessive fear become the biggest psychological burden for patients and doctors.
Strictly speaking, the treatment of insomnia, like evaluation, must be comprehensive, and drugs only play a part. Others need special cognitive behavioral therapy, psychosocial problems and even psychotherapy. As far as the current domestic medical ecology is concerned, it is really not ideal; Simple drug treatment can't meet the strong demand of insomnia patients. Therefore, today's public distrust of hypnotic drugs is actually the result of underdeveloped sleep medicine; But at the same time, this psychological reaction of public resistance also prevents drugs from being abused.
Sleeping pills are absolutely taboo for insomnia caused by some patients with sleep disorders, such as respiratory disorders. For people with circadian rhythm disorder, the benefits of using drugs are also limited. If drugs are not selected properly, the rhythm disorder may be aggravated. But for insomnia caused by many other physical diseases and mental diseases, sleeping pills are usually inevitable. Therefore, what kind of medicine to choose, how to use it, when to use it and how long it will take are actually issues that patients need to communicate and discuss with medical staff step by step. Return to the top
Prevention and Health Care of Insomnia Insomnia is a common symptom of many physical and mental diseases. Therefore, a detailed assessment and determination of the reasons is absolutely the first task. For many patients with long-term insomnia, there are many psychosocial and behavioral factors that can lead to chronic insomnia; Although some dogmatic sleep hygiene principles are correct in theory, they have limited effect in practical application. So make a long-term health care plan with the doctor; For healthy people, sleep should actually be listed as one of the lifelong health care plans.
Humans are animals with distinct circadian rhythms. Long-term work and life pressure, unbalanced family or interpersonal relationship, inappropriate leisure and work and rest arrangements are all common factors leading to chronic insomnia. Transient insomnia caused by acute physical or mental illness, hospitalization or sudden life stress events is generally expected to gradually return to normal after the problem is solved. But for some specific ethnic groups, the onset of insomnia, like the function of other organ systems, may mean signs of aging, and we must be prepared for chronic diseases. Fortunately, the simple chronic insomnia of middle-aged and elderly people is different from other chronic physical diseases, and it is generally limited to a certain range. Although it will affect the quality of life, it will not cause too much harm to the body. As long as the concept is correct and properly nursed, it will not become a major health burden. It is suggested that ordinary people, whether parents or children, should have the habit of checking their own or their family's sleep state on weekdays, adjust the rhythm of family life and consult with psychiatrists or family doctors when possible, which may be the most effective way to prevent insomnia.
Author: Li Yuzhou, attending physician of psychiatry in National Taiwan University Hospital, education: resident of National Taiwan University Hospital, researcher of sleep medicine in University of Michigan, editor-in-chief of medical magazine, current position: Department of Social Medicine and lecturer of psychiatry in National Taiwan University Hospital, attending physician of psychiatry, director of Asian Sleep Research Association.
Don't be afraid of insomnia, sleep healthily. "Even if you have nothing, you must never lose sleep." A psychologist said.
Seemingly ordinary sleep is essentially the guarantee of good health and the premise of beautiful appearance. When Han is ill, his haggard and depression are often closely related to lack of sleep.
Unfortunately, many well-off and well-off modern people are seriously short of sleep, and their faces are haggard because of painful torture. However, all kinds of cosmetics and high-grade tonics have lost their effectiveness like being possessed and can't help these distressed people.
Anxious desire is often futile. People who suffer from insomnia are more impatient and irritable than the arrival of God. Bags under the eyes, dark circles, wrinkles, spots and even many psychosomatic diseases are even merciless-the "civilized disease" of modern people is being staged secretly, and the initiator is "unremarkable" insomnia. This is a murderer who assassinated the health and beauty of modern people. And how do people who "have a good life" get into trouble and get rid of the entanglement of insomnia?
Expert analysis
It is normal to lose sleep occasionally for various reasons, and everyone will have it. The key is how to treat insomnia.
Depression and pain caused by work are the prerequisites for disturbing sleep, and anxiety and negative self-suggestion such as forcing myself to sleep hard, "I can't sleep tomorrow, and my appearance will definitely get worse" are the main reasons that drive me to sleep without a trace.
People who are deeply troubled by "unable to sleep" often show pain, anxiety and irritability. Whenever night falls, they are always worried that they can't sleep. They desperately make up their minds to "have a good sleep tonight" and try their best to let themselves fall asleep as soon as possible. This kind of effort often goes against one's biological clock rhythm. The more they can't sleep (the brain is excited at this time), the more agitated they are, the more they want to sleep (forcing the brain into a state of inhibition). Then it will easily lead to a "vicious circle", which will make insomnia succeed again and again, thus threatening human health and affecting appearance.
Suggest treatment
Hinting therapy According to reports, hinting is generally manifested as negative suggestion and positive suggestion.
It is reported that many insomniacs are always used to counting time when they are insomnia: What time is it? How long have I been insomnia? Some people are very dependent on time and have serious reference psychology. The will to know the time often becomes an obstacle to sleep, and I feel that time has passed for a long time psychologically: "It's unfortunate that I haven't slept for several hours tonight." This is a negative self-suggestion.
Insomniacs should establish positive self-suggestion to deal with insomnia. If you have insomnia, and the night is already deep, you might as well comfort yourself: "I have been insomnia for x hours tonight, and now I am really tired and will fall asleep soon." After adjusting your mood, you won't be upset, and you can enter a state of confusion in an instant. Or say to yourself, although I don't have much sleep time, I must stay in a deep sleep state for a long time, which is enough to make me energetic tomorrow. Wake up the next day, cheer up and tell yourself that you slept well last night and will be in good shape today.
Morita therapy The crux of many insomniacs lies in "forcing themselves to sleep" and worrying that they can't sleep. So this law emphasizes "let nature take its course". During the day, try to "work hard on the body instead of the spirit", try to do some physical activities that make the body tired, and try to avoid thoughtful thinking activities. At night, sleep if you want. Don't force yourself to stay in bed if you can't sleep. Then you can read and write until you are sleepy. Many people who suffer from insomnia may have a lot of pictures and thoughts in their minds as soon as they go to bed. At this time, you can "let nature take its course", let your brain think whatever it wants and let your consciousness flow naturally. Never force yourself not to think and let your brain "drift" in a relaxed atmosphere. You know, the human brain is a perfect machine with its own laws, which you can't force. A person's biological clock will run naturally. You will fall asleep naturally. musicotherapy
Music can directly affect people's mood and behavior. Especially melodious music can make people feel quiet and relaxed. Beautiful music sound waves act on the brain, which can accelerate the metabolism of the body, improve organ activity and make people calm through the regulation of neurohumors.
However, in music therapy, we should choose music according to the patient's personality, education level and music literacy, and choose music whose content and mood are conducive to sleep. At present, all video stores have special tapes recorded according to psychologists' "music prescriptions".
When the above methods are used for treatment, necessary drugs can be supplemented according to the doctor's advice. China beauty fashion
Insomnia "values women over men"
Beijing Youth Daily reported that a survey released recently in Hong Kong showed that women were twice as likely to suffer from insomnia as men, while men with low education were more likely to suffer from insomnia than men with high education. The survey also shows that men who live in public houses and have low academic qualifications are more likely to suffer from insomnia, while women are twice as likely to suffer from insomnia, and noise is often a major cause of insomnia.
Source: Beijing Youth Daily bid farewell to insomnia and became a radiant boy.
Because of fierce competition, nervous study and great pressure, men often suffer from insomnia. They can't sleep at night, can't get up in the morning, yawn at work and are listless in class, which has great influence on their health and study. Here are some tips for saying goodbye to insomnia.
The first move, start from yourself. Get up on time and go to bed on time, and weekends are no exception. It is better to sleep at night 10- 1 1. Don't eat too much before going to bed and don't drink too much, especially strong tea and coffee; Don't watch TV or think in bed; Do moderate exercise before going to bed, such as jogging, sit-ups, push-ups, etc. In addition, moderate sexual life also contributes to sleep.
The second measure is to fight insomnia. People who are prone to insomnia go to bed when they are sleepy, and don't lie in bed waiting for sleep, which will increase psychological pressure; Listen to some soft and monotonous music before going to bed; You can also use suggestion training, and the effect is better.
The third measure is compulsory. For example, books that you can't understand, foreign news that you can't understand, and so on. If you really can't sleep, get up and do something, but being tired will help you sleep; You can also use a small amount of alcohol and sleeping pills, but it is best not to use them unless you have to.
Excerpted from Contemporary Chinese Medicine Network (65438+February 2000) 65438+September, 1 1:32 Asia Medical Network.
Sleep or awakening is a normal physiological process, but it is not an activity that people can completely control independently, but a passive process. Unlike the human body, some activities can be done according to human will. People who suffer from insomnia often find it difficult to induce their teachers to fall asleep and feel distressed. In fact, early mild insomnia can often benefit from self-regulation, which can be summarized as follows:
(1) Normal and natural mentality. There is no need to worry too much about insomnia. The more nervous you are, the more you force yourself to sleep, and the result is counterproductive. Some people are so nervous that they can't sleep for days on end. They think that if the brain goes on like this, it will not be short-lived and will get sick. Excessive anxiety caused by this kind of worry is more harmful to sleep itself and its health.
(2) Find and eliminate the causes of insomnia. There are many factors leading to insomnia, which have been mentioned before. With a little attention, it is not difficult to find. If the cause is eliminated, insomnia will heal itself. For insomnia symptoms caused by the disease, seek medical advice in time. Can't think that insomnia is just a minor problem, not a disease, delaying treatment.
(3) Physical and mental relaxation is beneficial to sleep. Take a walk outdoors before going to bed, relax yourself, take a bath or soak your feet with hot water before going to bed, which is conducive to smooth sleep. There are many specific ways to induce people to fall asleep, such as relaxation exercises, which have been circulated among the people and can be used. In addition, two simple methods are introduced:
(1) Close your eyes and be quiet. After going to bed, close your eyes first, then open your eyes slightly to keep in touch with the outside world. Although mental activity is still in operation, the tension of sympathetic nerve activity has been greatly reduced, which induces the human body to gradually enter a sleepy state.
(2) Ming and Ancient Heaven Method. After going to bed, lie on your back and close your eyes, cover your left ear with your left palm, cover your right ear with your right palm, and tap the back of your head with your fingers to make it hear the whirring sound. The number of bounces until you feel slightly tired. After you stop bouncing, your head will slowly get close to the sleeping pillow, and then it will naturally be placed on your sides, and you will soon fall asleep.
(4) Sleep induction. Listening to plain and rhythmic sounds, such as the sound of trains running, the chirping of crickets, the sound of dripping water and the sound of falling spring rain, or music hypnosis tapes, is helpful to sleep and can also establish conditioned reflex to induce sleep.
(5) drink hot milk. Drinking a cup of hot milk with sugar before going to bed can increase the secretion of insulin, increase the entry of amino acids into brain cells and promote the brain to secrete serotonin for sleep. At the same time, milk contains a small amount of morphine-like substances, which has the effect of calming and calming the nerves, thus promoting the human body to sleep peacefully.
(6) Appropriate sleeping position. Of course, the sleeping position is comfortable and can vary from person to person. However, it is better to sleep on your side. Cao Cishan, a health care expert, pointed out in Sleep Tactics: "Lie on the left side and bend your left foot, bend your left arm, hold your head with your hand, stretch your right foot, and put your right hand between your right thighs. The right bit is the opposite. " This sleeping position is conducive to relaxing the whole body and sleeping soundly.
(7) If you are tired and have difficulty sleeping, you may wish to eat apples, bananas, oranges, oranges, pears and other fruits. Because the fragrance of this fruit has a calming effect on the nervous system; The sugar in fruit can inhibit the cerebral cortex and make it easy to fall asleep.
(8) If insomnia is caused by being away on a business trip and not adapting to the environment, first make psychological preparations, take the initiative to adjust, and get ready, so as not to sleep well because of nervousness. At the same time, you can also use the above methods to help sleep, so as to avoid insomnia.
With the above methods, you can fall asleep without talking or thinking; Sleep first, then sleep, that is, don't use your brain too much before going to bed, eliminate all distractions after going to bed and keep quiet; In addition, paying attention to quiet bedroom environment, fresh air and suitable bed can improve the quality of sleep. Have a good sleep and get up naturally refreshed.
What about insomnia? Do you often toss and turn in bed, just can't sleep, or wake up in the middle of the night and can't sleep anymore? If so, you may be a victim of insomnia like many people.
For many insomnia patients, they are most concerned about the following issues. 1. How long do you sleep a day? Second, why do you suffer from insomnia? Third, how to solve the problem of insomnia? In fact, how long one needs to sleep every day varies from person to person. Generally speaking, a healthy adult needs seven to nine hours of sleep every day, but some people only need five or six hours of sleep, and they can still be competent during the day, and some people need ten hours of sleep during the day to work well.
There are many reasons for insomnia, but to sum up, the main reasons are as follows:
Psychological factors: most sleep experts believe that stress is the number one killer of short-term insomnia; These pressures may come from work or school, from family and marriage, or from serious illness or the death of a loved one. Usually, short-term insomnia will be improved with the regression or disappearance of these conditions, but if the short-term insomnia is not handled well, it may still be insomnia after these pressures disappear. In addition, people with depression are more likely to suffer from insomnia. Living habits: Some habits may affect your sleep unconsciously. For example, drink caffeinated drinks in the afternoon or evening, exercise before going to bed or do some mental work. In addition, if you drink a lot before going to bed, it will cause insomnia. Environmental factors: for example, the room is too cold or too hot, too noisy or too bright, which may affect sleep. In addition, problems such as people waiting on the pillow may also become your problems, such as snoring too loudly. Time difference: Because it spans several time zones, the biological clock will be disrupted. Physical condition: such as pain, asthma, dyspnea, amenorrhea syndrome, etc. Drugs: Some drugs for treating hypertension, asthma or depression may have the side effect of insomnia. If you have insomnia for more than a week, you'd better see a doctor. The doctor can help you find out the crux of insomnia, give you some suggestions on adjusting your living habits, and if necessary, supplement it with medication. The following simple principles should be noted by insomniacs:
Don't drink coffee or a lot of wine at night. Avoid exercising three hours before going to bed. Don't sleep too much during the day. Create a regular and relaxed sleep atmosphere. The bed is for sleeping, don't work on it. If you still can't sleep after lying for more than half an hour, you might as well get up and listen to music or read casual books until you really want to sleep, but don't use this time during the day to solve the problem. Thanks to Dr. Yang Zhichao from Department of Neurology, National Taiwan University Hospital for providing this article.
First, the correct treatment of insomnia
Once you have insomnia, you don't have to be anxious and worried. You should analyze it carefully and treat it correctly. This is the first condition for effective treatment of insomnia. (1) What is insomnia? Diagnostic criteria for insomnia are sometimes difficult to master. As we introduced in Chapter 4, Section 3, Personality and Sleep, the length of sleep varies from person to person. Some people are full of energy after sleeping for 4-5 hours, but for others who sleep for a long time, it constitutes insomnia. In addition, it takes about 40 minutes for the elderly to really fall asleep, so it cannot be said that the insomnia of the elderly is due to the long sleep latency; For example, after falling asleep, you wake up 2-3 times, but you can fall asleep quickly after waking up. This is also a normal phenomenon and cannot be regarded as insomnia; The elderly have shallow sleep; If you have more nocturia, you will naturally wake up more at night, but there is no discomfort the next day, not insomnia. Therefore, the diagnosis of insomnia should not only be based on the amount of sleep time, but should consider the age. Occupation, living habits, self-feeling after waking up.
In addition, many young students often stay up late and get up in the morning. These people go to bed much later than ordinary people at night. Most people go to bed at 3-4 am at the latest and wake up late. Those who get up late don't get up until noon. They lead an upside-down life day and night. The total sleep time of these people is not short. On the contrary, some people go to bed earlier than ordinary people, go to bed at seven or eight in the afternoon and wake up at three or four in the morning. We call this condition sleep time phase shift syndrome. These two situations belong to the disorder of sleep-wake sequence, but not to the disorder of sleep occurrence and maintenance (insomnia). In these cases, the problem can be solved as long as attention is paid to gradually advance or postpone the sleep time. (2) If a person occasionally suffers from poor sleep due to some special circumstances, such as nervous exams, quarrels with superiors, flight delays, etc., once special circumstances occur, his sleep will return to normal. This situation can only be regarded as insomnia, but it can't be diagnosed. Insomnia refers to a person who can't sleep after going to bed 1 hour or more, or has a rest all night and lacks sleep for 5-6 hours. When you wake up, you don't feel refreshed and energetic, and you are often accompanied by a series of pathological manifestations such as fatigue, headache, dizziness, hyperhidrosis and memory loss, and this situation lasts for a long time. At this time, it is medically called insomnia. (3) Insomnia is not a disease. Although severe insomnia will have a bad effect on your work, study and activities the next day, insomnia, like headache and chest pain, is just a symptom, not a disease in itself. Since you are not ill, you don't have to worry all day and bear the burden of "illness". (4) Insomnia You are by no means the only one who suffers from insomnia in the world, and you are by no means the only one. According to the survey, the incidence of insomnia is as high as 32-50% in the United States, 10- 14% in Britain, 15% in west Germany, 20% in Japan and more than 10% in China. Even on the same night, at the same time, whether teachers, students, writers, researchers, workers or farmers, there are thousands of people who accompany you to sleep silently. At this time, if you have the spirit of Ah Q written by Mr. Lu Xun, you won't worry about not being able to sleep, because when you think, "What's wrong with not being able to sleep? There are many people in the world who can't sleep! " I will immediately downplay my inner pain and anxiety, and let my nervousness be relaxed soon. (5) Do you want to go to the hospital for examination after insomnia? Although insomnia itself is not an independent disease, after insomnia, especially those who suffer from insomnia for a long time, they should go to the hospital for a comprehensive physical examination. This is because short-term insomnia and long-term insomnia are mostly the result of the interaction of many factors except occasional temporary insomnia with clear reasons. These factors include diseases, drugs, bad living habits and emotional factors. Going to the hospital for examination can help doctors to know their sleep history in detail, and through careful examination (including psychological examination, physical examination and laboratory examination), help them find out the causes of insomnia and seek help and guidance for treatment, so as to get rid of insomnia as soon as possible. (6) Insomnia is not an incurable disease. Generally speaking, no matter how serious insomnia and its accompanying symptoms are, insomnia is only a manifestation of a temporary imbalance between brain excitation and inhibition. Although insomnia is often an accompanying symptom of some diseases, insomnia itself cannot reflect any organic pathological changes in the body, and it will not turn into mental illness or other diseases. Insomnia can be eliminated as long as the causes of insomnia are carefully identified, appropriate exercise and rest are carried out according to the causes, and necessary Chinese and western medicines are added. Therefore, don't treat insomnia as a intractable disease.
There is a trick to overcome insomnia.
Author Li Chunlian, practical nurse,
Do you have insomnia? I believe that people who have never suffered from insomnia can't understand the state of being too tired to sleep. Seeing that there is a lot of work waiting for you to finish tomorrow, how can you face the heavy work the next day without enough sleep?
The most terrible thing about insomnia may not be the decline of internal organs caused by lack of proper rest, but the aging phenomena such as dark circles, dull skin, roughness and wrinkles. If this happens, you should be careful. Insomnia can make people old.