Did you sleep well?

Sleep is a cyclical, reversible phenomenon of rest that alternates with wakefulness and is consistent with the circadian rhythm. If the normal initiation and regulation of sleep is disturbed, various sleep disorders will occur. Common sleep disorders include insomnia, primary hypersomnia, sleepwalking, night terrors and nightmares.

Insomnia is the most common sleep disorder, with the main symptoms of difficulty falling asleep, shallow sleep, easy awakening, frequent dreams, early awakening, difficulty falling asleep again after waking up, fatigue or lack of wakefulness after waking up. Anxiety and fear of insomnia can form a vicious cycle, leading to reduced work and study efficiency and even affecting social functions.

1. Why do you suffer from insomnia?

(1) Psychological factors: Mental stress, anxiety, fear, pre-exam anxiety, and life events can cause insomnia.

(2) Insomnia caused by physical factors: pain, itching, nasal congestion, dyspnea, asthma, cough, frequent urination, vomiting, diarrhea, palpitations, etc. caused by various physical diseases.

(3) Physiological factors: changes in living and working environment or unfamiliar environment when arriving in a foreign country, or drinking strong tea or coffee, etc.

(4) Drug factors: Reserpine, amphetamine, thyroxine, caffeine, aminophylline and other drugs can cause insomnia.

(5) Brain lesions: Diffuse brain lesions caused by various factors such as chronic poisoning, endocrine diseases, nutritional metabolic disorders, and cerebral arteriosclerosis.

(6) Others: personality traits, genetic factors, etc.

2. What precautions should be taken when using sleeping pills?

(1) As an auxiliary treatment, sleeping pills can be used for a short period of time and avoid long-term use. Generally, 1 to 2 weeks is appropriate. If long-term use will lead to tolerance and dependence, you should go to the hospital in time to assess the risk of medication, take the medicine strictly according to the doctor's instructions, and pay special attention not to add more medicine on your own.

(2) After taking sleeping pills for a long time, it is not advisable to stop taking them suddenly. After sleep improves, you should follow the doctor's advice to gradually reduce the dosage. It is necessary to avoid sudden withdrawal reactions such as symptom rebound, irritability, and physical discomfort such as palpitations, chest tightness, and hand tremors.

(3) Do not take sleeping pills after drinking alcohol. Once alcohol enters the brain, it will work synergistically with sleeping pills to inhibit the brain's respiratory center, posing an extremely high safety risk.

(4) Certain special groups such as children, pregnant women, breastfeeding women, and patients with severe sleep hypopnea syndrome should avoid using sleeping pills as much as possible.

3. How do we regulate sleep in daily life?

(1) Develop regular living habits, and keep the times for meals, sleep, and work as fixed as possible.

(2) Spend more time outdoors during the day and get sunlight.

(3) Avoid sleeping too much during the day. A nap of 20 to 30 minutes is appropriate.

(4) Avoid consuming stimulating foods such as strong tea, coffee, chocolate, cola, etc. in the afternoon.

(5) Relax before going to bed by soaking your feet in warm water, listening to soothing music, doing muscle relaxation exercises, etc., and avoid activities that may easily excite you.