Many people at night, as soon as they put down their mobile phones and close their eyes, they can't help but think wildly, so they pick up their mobile phones and swipe them around, which is really difficult to sleep.
What is insomnia
The definition of insomnia emphasizes three aspects: (1) insomnia is a subjective experience; (2) insomniacs are dissatisfied with sleep duration and/or sleep quality (which can also be expressed as a sense of non-recovery after sleep); (3) Affect daytime function. [1]
That is to say, whether a person has insomnia or not can not be judged solely by sleep time, some people sleep less, but the next day the spirit can, no subjective sleep dissatisfaction, can do things normally, therefore, whether it affects daytime function has become the core element of the definition of insomnia.
Treatment of insomnia
Treatment of insomnia requires improving sleep quality, increasing effective sleep time, and eliminating the impairment of daytime function caused by insomnia. The ultimate goal of treatment is to remove the adverse experience of insomnia, restore social functioning, and improve quality of life. [1]
Currently, two types of treatment are recommended: psychotherapy and medication. Psychotherapy increases the patient's confidence in self-control of insomnia by changing the adverse cognitive and behavioral factors of insomnia. In terms of drug treatment, it is recommended to give hypnotic drugs as appropriate on the basis of psychotherapy, so as to achieve the goals of alleviating symptoms, improving sleep quality, prolonging effective sleep time, and improving the quality of life of patients. [2]
4 Falling Sleep Tips to Help You Sleep Well
1. Sleeping environment
A comfortable sleeping environment is very important, the bedroom should be away from noise, if there is a need to light a night light, it is recommended to choose a warm light type, not too harsh, and keep the room ventilated.
2. Regular work and rest
A good biological clock is very important, first establish your own sleep rules, including the time to fall asleep and the time to wake up, even if you can't fall asleep at the end of the day, remember not to play with your phone, don't let other things disrupt your plans, lie in bed, close your eyes, keep quiet, and slowly form a habit.
3. Dietary adjustment
If you have sleep problems, it is recommended not to consume caffeine foods at night, including milk tea, coffee, chocolate, tobacco and alcohol, etc., and do not eat indigestible foods.
4. Exercise appropriately
Proper exercise can help us regulate sleep, it is recommended to do some soothing exercises, such as yoga, jogging, etc., but do not exercise before bedtime, and the interval should be 3-4 hours.
Conclusion: There is no fixed standard for sleep, so it is good to respect your own feelings, sleep comfortably, and be full of energy the next day. If there is a sleep disorder, you need to go to the specialist in time to find out the cause, treat the symptoms, and let the good sleep return as soon as possible.
bibliography
[1] Interpretation of the Guidelines for the Diagnosis and Treatment of Insomnia in Chinese Adults - Zhang Peng. Zhao Zhongxin-Chinese Journal of Modern Neurological Diseases, Vol. 13, No. 5, May 2013
https://kns.cnki.net/kcms/detail/detail.aspx?dbcode=CJFD&dbname=CJFD2013&filename=XDJB201305005&uniplatform=NZKPT&v=rahT7FUsPLwh7rFofJ5Je9K767gZQRvI_gxFoypb9qa80vD4vkZudf37nVpn2MA9
[2] Interpretation of the 2017 Chinese Guidelines for the Diagnosis and Treatment of Insomnia-2018, Vol. 39, No. 4-Su Liang, Lu Zheng
https://kns.cnki.net/kcms/detail/detail.aspx?dbcode=CJFD&dbname=CJFDLAST2018&filename=GWHH201804003&uniplatform=NZKPT&v=2cFYwU0uhHKN30YH_IlRHGwEymymuq9Mro_U29PTbzPaP-3Ubtf76HR9dw0zceAt