Are you "insomniac" tonight? Learn these tips to help you sleep well all night!

Hello everyone! Are you the kind of night owl who lies in bed at night with eyes wide open like bells, but your mind is busier than a vegetable market? Has insomnia, this annoying "little demon", become your "frequent guest in bed"?

Don’t worry, today a neurology expert from Hunan Provincial Hospital of Traditional Chinese Medicine will talk about how to get it out of the bedroom so that you can sleep well all night!

1. Definition and Current Status of Insomnia

Insomnia refers to a subjective experience in which, despite having a suitable sleep opportunity and sleeping environment, one is still dissatisfied with the sleep time and/or sleep quality, which affects daytime function or causes physical discomfort.

According to the "Guidelines for the Diagnosis and Treatment of Insomnia in Chinese Adults (2023 Edition)", the prevalence of clinically significant insomnia in the general population in my country is as high as 15%, and during the global COVID-19 pandemic, the prevalence of insomnia symptoms has soared to 20%-45%.

2. Causes of Insomnia

There are many causes of insomnia, including psychological stress, bad living habits, physical illness, side effects of drugs, etc. Sometimes, it may be an acute reaction caused by a major event in life, such as work pressure, family changes, etc.; sometimes, it may be related to long-term emotional disorders such as anxiety and depression.

3. Symptoms of Insomnia

The main symptoms are difficulty falling asleep (latency to fall asleep is more than 30 minutes in adults), sleep maintenance disorders (≥2 awakenings throughout the night), early awakenings, decreased sleep quality and reduced total sleep time (usually less than 6.5 hours). The symptoms occur at least 3 times a week and must be accompanied by daytime functional impairment or daytime painful experiences.

The daytime functional disorders caused by insomnia mainly include fatigue, depression or irritability, physical discomfort, cognitive impairment, anxiety, etc.

4. The harm of insomnia

Don't underestimate insomnia. Long-term insomnia may affect your health, such as increasing the risk of heart disease and diabetes, affecting memory and concentration, and may even lead to emotional problems such as anxiety and depression.

5. What are the treatments for insomnia?

1. Psychotherapy : Cognitive behavioral therapy (CBT-I) is an effective treatment for insomnia. It improves sleep quality by changing your cognitive and behavioral patterns about sleep.

2. Drug treatment : including benzodiazepines, non-benzodiazepines, orexin receptor antagonists, etc. Drug treatment should be carried out under the guidance of a doctor to avoid dependence and side effects.

3. Physical therapy : such as light therapy, transcranial magnetic stimulation, etc., can be used as a supplementary treatment method.

4. Traditional Chinese medicine treatment : Acupuncture, massage and other traditional Chinese medicine therapies have a certain effect on improving sleep quality.

6. Tips for preventing insomnia

• Maintain a regular sleep schedule and go to bed and wake up at the same time every day.

• Avoid using electronic devices, such as cell phones and tablets, in bed.

• Avoid caffeine and alcohol in the evening.

• Get moderate exercise during the day, but avoid strenuous exercise within two hours of bedtime.

• Create a quiet, dark, and comfortable sleeping environment.

Although insomnia is annoying, we can effectively improve sleep quality through scientific methods and proper treatment. The entire medical team of the Department of Neurology wishes you a good sleep.

Hunan Medical Chat Special Author: Zhang Rong, Department of Neurology, Hunan Provincial Hospital of Traditional Chinese Medicine

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(Edited by YT)