It's late at night, but you're still tossing and turning? Uncover the scientific countermeasures for insomnia care!

Due to the increase in social pressure, many people will experience negative emotions such as tension, anxiety, and negativity. They are dissatisfied with their lives and work. Every night, they "stare" with their eyes wide open, toss and turn, and can't fall asleep. Insomnia, also known as sleep onset and maintenance disorder (DLMS), is a common problem for contemporary people. Almost everyone has experienced insomnia symptoms regardless of severity. Chinese medicine often says that "staying up late is like staying up late". Long-term insomnia not only affects our spirit, but also seriously affects our body. For insomnia symptoms, it is very important to take good care of them. So how to carry out scientific care?

Let us first understand the causes of insomnia. There are many reasons for insomnia, which can be analyzed from three perspectives: physiological, psychological and environmental:

Physiological factors: including biological clock disorders, hormonal changes, diseases or drug effects, etc. For example, as people age, their sleep patterns may change; young people have to work during the day and can only do what they like after get off work, and staying up late for a long time will cause biological clock disorders; certain drugs such as antidepressants may also cause insomnia.

Psychological factors: Psychological states such as stress, anxiety, and depression are common causes of insomnia. When the psychological pressure is too great, it is difficult for the brain to relax, thus affecting the quality of sleep.

Environmental factors: Unsuitable environmental conditions such as noise, light, and temperature may interfere with sleep.

Chronic insomnia has profound effects on an individual's health and quality of life:

Physical health: Insomnia can lead to decreased immunity and increase the risk of cardiovascular disease, diabetes, etc.

Cognitive function: Lack of sleep can affect memory, concentration and decision-making ability, leading to decreased work efficiency.

Emotional state: Chronic insomnia may lead to increased mood swings, anxiety, and depression.

In addition, stubborn insomnia can cause long-term pain to patients and even lead to dependence on sleeping pills, while long-term use of sleeping pills may cause iatrogenic diseases.

Next, let us learn about the scientific countermeasures for insomnia care :

1. Avoid caffeine and alcohol at night

Nowadays, many people have a "special liking" for coffee and tea. Many "office workers" will drink a cup of coffee in the morning to wake up the energy for the day, but excessive caffeine intake will lead to difficulty falling asleep, so insomnia patients should avoid eating irritating foods in their diet, and should not drink strong tea or coffee before going to bed. You can drink a cup of hot milk before going to bed, preferably with a little honey, which has a calming and hypnotic effect.

2. Develop a regular work and rest habit

Develop a habit of sleeping and waking up regularly to establish your own biological clock. Many people go to bed early and get up early during the weekdays, but stay up late at night and in the morning on weekends, which will disrupt the biological clock. You can take a hot bath or soak your feet half an hour before going to bed. If you persist for a long time, you will establish a "sleep conditioned reflex" to ensure a normal sleep rhythm. In addition, do not use electronic devices in bed. The bed is where you sleep. If you want to use electronic devices or work, you can go to the study or sofa. The blue light of electronic devices will inhibit the production of melatonin. Try to avoid using mobile phones, computers, tablets, TVs and other devices within one hour before going to bed.

3. Create a good sleeping environment

Noise is one of the main factors that affect sleep. You can use earplugs or noise-canceling headphones to block out external sounds, or play soft music or natural sounds to cover up sudden noises. Turn off or block all electronic devices that emit light, such as TVs, computer screens, and digital alarm clocks. If necessary, you can use a night light, but you should choose red or orange wavelengths because they have less impact on sleep. Keep the bedroom temperature between about 20-23 degrees Celsius and the humidity at 50-60% is best. In addition, use soft and breathable sheets and pillows, and change and wash bedding regularly to keep it clean and hygienic. Insomniacs can put a peeled or cut citrus on their bedside table. The aromatic smell of citrus can calm the central nervous system and help you fall asleep.

4. Relax your body and mind

Don't pay too much attention to your sleep. Many people subconsciously regard sleep as a "burden". The more they can't sleep, the more anxious they become, and the more anxious they are, the more they can't sleep, thus falling into an infinite loop. Patients should self-regulate, self-suggest, and relax their minds. The more relaxed they are, the easier it is to fall asleep. Don't worry too much about occasional insomnia, because the physical and mental elasticity is relatively large. It is reported that a person can maintain normal physical and mental functions even if he does not sleep for 200 hours in a row, so occasional insomnia once or twice is no big deal.

5. Pay attention to the control of daytime nap time

Many people have the habit of taking naps. Except for the elderly who can take a short nap during the day, young patients should avoid long naps. If they must take a nap, it should be limited to 20 minutes, otherwise it will reduce the sleep time at night.

If insomnia persists, you should consult a professional doctor. The doctor will provide professional treatment when necessary based on your actual individual situation, such as drug intervention. If drug treatment is required, be sure to follow the doctor's advice and do not overdose.

In short, when you encounter insomnia, choose your own adjustment method reasonably, and go to the hospital for treatment when necessary. The most important thing is to relax your body and mind and relieve stress. I hope that through daily adjustment, all patients can get rid of insomnia and improve their quality of life! (Li Erni, Lingshou County People's Hospital, Shijiazhuang City, Hebei Province)