Classification of insomnia

Classification according to clinical manifestations

① Sleep stealth period: falling asleep for more than 30 minutes;

2 Sleep maintenance: wake up more than 2 times at night or wake up in the morning;

③ Sleep quality: more nightmares;

4 wake up early and can't sleep after waking up;

⑤ The total sleep time is less than 6 hours;

⑥ Daytime residual effect: I felt dizzy, listless, sleepy and weak the next morning.

Classification by severity

Mild: occasionally, it has little impact on the quality of life;

Moderate: Occurred every night, moderately affecting the quality of life, accompanied by certain symptoms (irritability, anxiety, fatigue, etc. );

Severe: it occurs every night, seriously affecting the quality of life and having prominent clinical symptoms.

Classification by cycle

Transient insomnia (less than a week)

When experiencing stress, stimulation, excitement and anxiety; When sick; The highest altitude; Or when the sleep mode changes (such as jet lag; Shift work, etc. ) there will be a temporary insomnia disorder. This kind of insomnia will generally improve with the disappearance of events or the extension of time, but if transient insomnia is not handled properly, some people will suffer from chronic insomnia. The main treatment principle of transient insomnia is intermittent use of low-dose sedative sleeping pills or other drugs that help sleep, such as antidepressants and good sleep hygiene habits.

Short-term insomnia (one week to one month)

Severe or persistent stress, such as major physical illness or surgery, death of relatives and friends, and serious family, work or interpersonal problems, may lead to short-term insomnia. This kind of insomnia is obviously related to stress.

The principle of treatment is short-term use of low-dose sedative sleeping pills or other drugs that help sleep, such as antidepressants and behavioral therapy (such as muscle relaxation). Short-term insomnia can also lead to chronic insomnia if it is not handled properly.

Long-term insomnia (more than one month)

Chronic insomnia can last for years. Some people suffer from insomnia when they are stressed (even under normal pressure), just as some people are prone to chronic gastritis or migraine, which has formed a habitual pattern of stress.

Insomnia ~

Insomnia means that it is often difficult to fall asleep or wake up from time to time, unfamiliar with sleep, unable to fall asleep after waking up, unable to fall asleep all night, etc. Its behavior is accompanied by dizziness, headache, palpitation, forgetfulness and other symptoms.

Method:

Take a hot bath, soak your feet and drink a glass of milk half an hour before going to bed.

Moderate physical exercise during the day will help you fall asleep at night.

A bed is a place to sleep. Don't read, watch TV or work in bed.

We should take regular rest at ordinary times, go to bed on time at night and get up on time in the morning.

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Pay attention to eating habits

Be careful not to eat too much at dinner or sleep on an empty stomach, both of which will affect people's sleep. Eating dairy products or drinking a glass of milk before going to bed will help you sleep. Avoid drinking a lot of alcoholic beverages including beer and other alcoholic beverages before going to bed. Although they can make people fall asleep, they will affect the quality of sleep. When the calming effect of alcohol wears off, you will wake up immediately. In addition, caffeinated drinks such as coffee, tea, cola drinks and chocolate should not be drunk before going to bed, because they will stimulate people's brains and nerves.

Create a good sleeping environment

The influence of environment on sleep is obvious. It is difficult to change the big environment, but there are still many things that can be done to change the small environment. The light in the sleeping area should be dark, and the bedroom should be isolated from outdoor light with thick curtains or shutters; If there is a lot of noise outside, pay attention to closing the doors and windows when sleeping. In addition, comfortable and reasonable bedding is also good for improving sleep quality. Choose pillows that are highly in line with human science, mattresses with appropriate hardness, and sheets and quilts that will not cause discomfort, so that sleep will not be affected by various discomforts.

prevent

First of all, getting rid of bad habits and cultivating good life rules are the key to treating insomnia. Little suggestion:

1. The bed can only be used for rest. Insomnia patients should not read or eat in bed.

Thinking about problems while sleeping will only aggravate insomnia. In order to distract yourself, you can take the method of counting, or watch TV with a timer and go to sleep;

Don't put the alarm clock in the bedroom. The ticking of the alarm clock and the dazzling light from the hands mean that people who sleep normally will not sleep well;

4. Physical exercise and regular activities contribute to sleep, but insomniacs should pay attention not to do strenuous exercise within two hours before going to bed;

5. Don't drink coffee, tea and alcoholic drinks at night, and don't smoke, because these things are exciting;

6. Going to bed and getting up regularly can play a calming role. Therefore, insomniacs should sleep at a fixed time and try to get up at a fixed time, even on weekends and holidays;

7. Eating too much at dinner will affect sleep, so avoid eating too much at dinner;

Taking a nap may be a pleasure for some people, but it is not allowed for insomnia patients. If someone sleeps during the day, then he shouldn't complain that he can't sleep at night.

Self-regulation of insomnia

Insomnia is a kind of sleep disorder, which belongs to the category of psychology in modern medicine, but everyone agrees with the word conditioning, so let's talk about how to regulate insomnia.

Chinese medicine believes that insomnia is mainly caused by imbalance of yin and yang. Insomnia can be summarized as insomnia due to yin deficiency, insomnia due to stomach disharmony, insomnia due to yang deficiency and insomnia due to dampness. In the understanding of sleep, the leading role of yin and yang is particularly emphasized. Because I don't know much about Chinese medicine, the conditioning mentioned here is mainly psychological and physical conditioning.

Here are some self-adjustment methods you can try:

1. Try to change behavior habits. Stay away from bright light at night. In the morning, open the curtains, go out for a walk and say to yourself, "A new day has begun". But if you have insomnia for three weeks in a row, you still need to see a psychological counselor for specific analysis and guidance.

Stress is usually one of the causes of insomnia, so we should try to change the side effects caused by stress. Don't eat or exercise too late, and avoid or limit the intake of caffeine, alcohol and nicotine. A good hot bath will be very helpful. In addition, you can try taking 1000 mg of calcium (calcium can help you relax muscles, relieve tension and help you sleep). You can also ask your doctor if you need to supplement pine cones.

3. Keep a steady schedule. Keep the room dark and quiet, don't work in bed, and let everything that may cause distraction leave here. Relax with a cup of herbal tea, such as chrysanthemum tea. Besides, people who have healthy eating habits will sleep better, such as eating grains, fruits, vegetables, low fat and protein food.

4. Lie on the bed and tighten and relax each muscle from head to toe. Just like rubber stretches and contracts back, your body will feel more relaxed. Try to relieve alternate nostril breathing. Block one nostril with your fingers and exhale with the other nostril. Inhale, exhale and switch back and forth.

The most suitable indoor humidity is 40% ~ 60%. You can choose a humidifier, put a small sink on the radiator, or plant flowers and grass indoors. The easiest way is to sprinkle some water on the ground at the right time. The optimum indoor temperature is 17℃-23℃. If it exceeds this range, it will affect higher nervous activity's and autonomic nervous functions, weaken people's coordination ability, slow down the reaction speed, and be prone to diseases.

6. Listening to some special sleep-helping music, such as Schumann's serenade and green island serenade, can help you fall asleep.

therapeutic method

Daily conditioning methods for insomnia

First: I suggest you don't always stay up late. 165438+ 0: 00 pm-3: 00 am is the best detoxification time for the liver and gallbladder. You need a deep sleep. Going to bed early and getting up early is the best for your health, and you should develop good sleep habits.

Second: don't drink coffee, strong tea and smoke before going to bed, which has a certain negative impact on sleep. You can drink some milk and light green tea.

Third: insomnia can lead to dark circles. It is recommended to apply some vitamins around the eyes before going to bed. The cheapest one can not only fade and eliminate dark circles, but also reduce fine lines around the eyes and prevent crow's feet.

Fourth: Regular consumption of porridge or sugar water made of red dates, coix seed, corn, millet and other things that tonify qi and blood will make this person weak due to complete insomnia;

Fifth: before going to bed, you can put your hands on the lower abdomen, use abdominal breathing, shift your attention to the lower abdomen, count silently, and fall asleep quickly, which has the effect of slimming the abdomen;

Sixth: You can soak your feet with lukewarm hot water before going to bed until your forehead is a little sweaty. You can also use a steady massage or a hollowed-out millstone to promote blood circulation and improve sleep quality.

Balance therapy

Screening out drugs with special effects from a variety of precious medicinal materials, targeted treatment, is to truly combine the theory of essence and spirit with psychotherapy. Tonifying brain, calming nerves, regulating qi, resolving phlegm, resolving turbidity, improving brain function, adjusting the balance of yin and yang of human body, rationalizing the functions of viscera, ensuring the rational operation of qi, blood, body fluid, effectively improving patients' self-immunity, improving the self-repair ability and self-immunity of patients' brain nerve cells, and eliminating various disease symptoms.

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If not, you can go to Chinese medicine to feel your pulse. Chinese medicine is good for insomnia.

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