Suffering from insomnia at a young age

Last night, I was lying in bed, reviewing what happened that day. I felt lost and frustrated. I watched the workplace videos pushed on my phone, and each one was so practical. I had immature ideas, but they always lost to reality. My mind was like a stormy sea, running through every wrong scene. The more I thought about it, the more excited I became. I couldn't sleep. I glanced at the time, it was 11 o'clock in the evening. I thought it was still early, so I started to check my phone again. Before I knew it, it was already 5 o'clock in the morning. Every minute, the sky got brighter, and I was "insomniac".

Insomnia is one of the most common mental and psychological symptoms. Its main clinical manifestations are difficulty initiating sleep, difficulty maintaining sleep or early awakening, accompanied by impairment of daytime functions such as executive function. In recent years, the incidence of insomnia disorders in my country has shown a clear upward trend. Insomnia has become the second largest disease in neurological clinics, second only to headaches. According to the DSM-5 standard, insomnia refers to symptoms of insomnia that occur 3 weeks a week and last for at least 3 months under the condition of adequate sleep opportunities. The current prevalence of insomnia disorders in the adult population is about 10%~20%, which has become an important public health issue. Insomnia disorders can exist independently, but more often they are accompanied by medical diseases, mental disorders and other sleep disorders.

Insomnia is more common in which groups of people:

People with a family history of insomnia

People who have high stress in life and have been greatly stimulated

People with sensitive personalities and who are particularly sensitive to the environment

People with anxiety, depression and other mental and psychological illnesses

Elderly people with chronic diseases such as hypertension and diabetes

What are the typical symptoms of insomnia?

Dissatisfied with sleep quality

Difficulty falling asleep. After going to bed, my body is in Cao Ying but my heart is in Han. I toss and turn and can't fall asleep.

Waking up easily during the night and having difficulty falling asleep again

Waking up early in the morning, 30 minutes or more earlier than normal

Sleeping less than 6.5 hours a night

The quality of sleep is reduced, and you feel sleepy and listless in the morning

Interference with daily activities

Feeling sleepy, tired, and sleepy during the day

Difficulty concentrating and memory loss at work and study

Feeling nervous, restless, irritable, angry, and depressed

Work, life and study are easily affected

How to improve insomnia?

Try to develop a regular schedule and avoid strong tea, coffee, alcohol and smoking before going to bed.

Do not go to bed on an empty stomach or eat too much before going to bed, and avoid strenuous exercise 3-4 hours before going to bed

Try to create a comfortable sleeping environment and maintain appropriate temperature, humidity and brightness

If you still can’t fall asleep after 20 minutes in bed, you can meditate and slowly fall asleep

Insomnia symptoms are very common among patients with mental disorders, but are often ignored and not treated promptly and effectively, which affects treatment satisfaction and compliance and increases the difficulty of treatment. If insomnia affects normal study, work or life, you should seek medical attention as soon as possible. If you feel anxious, depressed, or irritable because of insomnia, you also need a doctor's help to find the cause and intervene in time.