insomnia
Introduction
Introduction to insomnia Insomnia: Usually refers to a subjective experience in which the patient does not meet sleep time or quality and affects social function during the day. This causes people's feelings of fatigue, anxiety, general malaise, listlessness, slow response, headache, inability to concentrate, etc. The biggest impact is the mental aspect, which can lead to schizophrenia. basic knowledge The proportion of illness: 1% Susceptible people: no special people Mode of infection: non-infectious Complications: hypertension, coronary heart disease, stroke
Cause
Causes of insomnia
Mental factors (30%):
Transient insomnia (less than a week) Most people have transient insomnia during experience, stress, irritation, excitement, anxiety, illness, high altitude; or when sleep patterns change (such as jet lag, shift work, etc.) Obstacle, such insomnia generally improves with the disappearance of the event or the length of time, but transient insomnia, such as improper treatment, can lead to chronic insomnia.
The main treatment principle for transient insomnia is intermittent use of low-dose sedative sleeping pills or other drugs that can help sleep, such as anti-depressants, and good sleep hygiene.
Disease factor (30%):
Short-term insomnia (week to month) severe or persistent stress, such as major physical illness or surgery, death of relatives and friends, serious family, work or interpersonal problems may lead to short-term insomnia, this insomnia and stress Obvious correlation.
The principle of treatment is short-term use of low-level sedative sleeping pills or other drugs that can help sleep, such as anti-depressants and behavioral treatments (such as muscle relaxation). Short-term insomnia can lead to chronic insomnia if not treated properly.
Item stimulation factor (25%):
The causes of chronic insomnia (greater than one month) are complex and difficult to find. Many chronic insomnia are caused by a combination of causes. The causes of chronic insomnia are as follows:
(1) Physical illness can lead to insomnia; (Many chronic diseases are related to insomnia);
(2) Insomnia caused by mental illness or mood disorder;
(3) causing insomnia with drugs, alcohol, irritants, or drugs;
(4) There are sleep cycle disorders or irregularities leading to insomnia;
(5) Before the bed, there is an uncomfortable feeling in the calf or during sleep, the foot will involuntarily twitch and cause insomnia;
(6) Sleeping and snoring, irregular breathing or other breathing disorders leading to insomnia.
Prevention
Insomnia prevention
Four elements of scientific sleep
If you sleep for eight hours a day, one-third of a person's life is spent in sleep. The quality of sleep is closely related to people's mental and physical health. There are four elements in sleep, which affect the quality of sleep. Very big.
Sleeping appliance
Whether it is the bed in the south or the shackles in the north, when it is placed or built, it should be north-south. When people sleep, the head is north and south, so that the body is not disturbed by geomagnetism. The hardness of the paving should be moderate. People have to turn over often because of their stimulation, it is difficult to sleep, after asleep, the sore pillow is generally high in the shoulder of a sleeper (about 10 cm), too low to cause cervical spine physiological spurs, in summer, pillows often turn over To prevent the bacteria from entering the nose and mouth, and the lung diseases are increasing.
2. Sleep posture
People with heart disease, it is best to have more right side lying, so as not to cause the heart to be stressed and increase the incidence of the brain due to high blood pressure and pain, should be properly elevated pillow patients with lungs in addition to the high pillow, but also often change the sleeping side Eli, sputum discharge, stomach see fullness and hepatobiliary diseases, to the right side of the sleep is appropriate for the limbs have pain, stress avoidance and pain, and lying, in short, choose comfortable, conducive to the sick position, there are Help sleep well.
3. Sleep time
Sleep time should generally be maintained for 7 to 8 hours, but not necessarily forced, depending on individual differences, sleep fast and sleep deep, generally no dreams or less dreamers, sleep for 6 hours to fully recover energy to sleep slowly and shallow sleepy eyes Many, often dreamers, even if you sleep for 10 hours, it is still difficult to refresh, you should go through various treatments to get an effective sleep, just prolong the sleep time is harmful to the body, because each person has a different circadian rhythm, sleep The arrangement in the morning and evening will vary from person to person! In fact, different circadian rhythms make two situations of sleep, namely, "night owl" and "Lark", which is in line with this circadian rhythm, which is conducive to improving work efficiency and quality of life. Not good for health.
4. Sleeping environment
The quality of sleep is closely related to the sleeping environment. In the temperature of 15 to 24 degrees, you can get a good night's sleep. The smoke left by smoking after closing the window in winter, and the incomplete burning gas will make people sleep. In the vicinity of the source of high-frequency ionizing electromagnetic radiation, long-term sleep is not good, but it is better to migrate in the distance. In summary, if people can master the four elements of scientific sleep, they can effectively Improving sleep quality, putting more energy into work, and scientific sleep are new demands for modern life.
How to improve sleep quality
Many things can affect the quality of sleep. Dr. Holger Hein, Dean of the Groshansdorfdorf Sleep Disorder Treatment Hospital in Germany, made six good suggestions for improving sleep quality:
1. Keeping your feet warm: The results of the study showed that the quality of sleep for women with cold feet was worse than that for women with comfortable feet. Dr. Hein suggested sleeping in thick socks.
2. Do not open the window: the substance that causes people to be allergic and the noise that affects sleeping enter the bedroom through the open window. Hein recommends: close the window to sleep.
3. No cleaning at night: Sprays and chemical cleaners used in cleaning the room may irritate the respiratory tract and affect sleep. Hein recommends: only clean the bedroom in the morning.
4. Only tulips can be placed in the bedroom: there can be no flowers in the bedroom, because they can cause allergic reactions. Hein suggested: only tulips can be placed in the bedroom, and the tulips will not be in danger of causing allergic reactions.
5. Wipe off cosmetics: Sleeping with cosmetics can cause skin irritation, and people who apply perfume at night should consider the possibility of triggering asthma.
6. Sleep 15 more minutes a day: Dr. Hein mentioned a new scientific result: women need 15 minutes more sleep each day than men.
4 types of insomnia and improvement
First, stress-type insomnia
Occupation type: business manager, civil servant, researcher
Insomnia performance: difficulty falling asleep, shallow sleep, more dreams, easy to wake up, usually this part of the woman to the night, although lying in bed for a long time, but still thinking about various work problems in my mind, can not sleep peacefully, even if asleep However, various images will appear in the dream, and the next day I will get up and feel dizzy, as if the clouds are foggy.
Insomnia: moderate (continuous insomnia 10 days - 30 days)
Causes of insomnia: This part of the person is in the environment of survival of the fittest, so the work pace is fast, the pressure is high, the work schedule is not fixed, the mental state is too tight, the emotional instability is the direct cause of insomnia, often a big task is coming. I can't sleep.
Patching: first decompression, then go to sleep, as long as the method is right, the normal sleep will return to normal.
If you are not sleeping in bed for a long time, don't worry, just relax and relax:
1. Aromatherapy method: A scented lamp on the bedroom, the faint lavender scent will gradually relax the nerves, and unconsciously enter the dream.
2. Massage method: feel yourself very tired, don't rush to sleep, give yourself a beauty massage, under the light fingers of the beautician, your mind will relax with the facial muscles, usually two hours of massage than to fall asleep More relaxed.
3. Lullaby: Listen to special sleep music, such as Schumann's Serenade, Green Island Serenade, can help you fall asleep - there are hypnotic music, relaxing music, and the collection of tranquil music.
4. Meditation: Sit on the legs, put your hands on your knees, breathe slowly, try to clear the distracting thoughts in your head, don't want anything, every 30 minutes, this trick is more useful for those women who dream more at night.
5. Sports: It is best to do proper sports every week, such as playing badminton twice a week for 2 hours, or walking for 30 minutes, 3 times a week, which can increase the blood oxygen supply in the brain, insomnia naturally Its gone.
If you really don't have the time or the conditions to enjoy these decompression policies, then try Napoleon's rest method. When Napoleon is going out, he needs to deal with the military affairs day and night, unable to fall asleep, in order to maintain sufficient physical strength and agile thinking. He forced himself to sleep for 20-30 minutes every 4 hours. He is like this in the sand. Besides, if you are a SOHO family, you can also take a nap to make up for it.
Second, bad hobby type insomnia
Occupation type: freelancers, brokers, creative staff, cultural company staff, engaged in fashion-related work
Insomnia performance: difficulty falling asleep, more nightmare, wake up after the mind is ignorant.
Causes of insomnia: caffeine, alcohol, and nicotine are the three major culprit in direct insomnia. Now more and more women are used to drinking tea, coffee, drinking cola during meals, chocolate, which contain caffeine ingredients. It stimulates the nervous system, makes the adrenaline secretion strong, plus 12 hours of action time, drinking more during the day, naturally can not sleep at night, and the nicotine in the cigarette also stimulates the nervous system while raising blood pressure, Severely hinder the breathing during sleep. Women who smoke will feel sleepy. This is the reason. Alcohol seems to make people drunk, but it can also cause wake up when sleeping, and feel tired when you wake up.
Insomnia: mild (1-3 days insomnia)
Patching program: This group of insomniacs can quickly eliminate the trouble of insomnia as long as they quit bad hobbies.
1. Try to avoid "positive" contact with the three major insomnia factors, quit smoking, stop drinking, and strictly control the intake of caffeine, especially after 2 pm.
2. Do not do excessive excitement after dinner, such as Judy, disco music is fast, and belongs to body movement, so after going home, it is easy to over-excite and lead to insomnia.
Third, anxiety-type insomnia
Occupation type: more common in female leaders over the age of 30, such as private business owners, financial executives, etc.
Insomnia performance: Anxiety, panic, unable to fall asleep again after awakening at night.
Causes of insomnia: This part of women is in the stage of continuous improvement of their careers, and marriage, family, and interpersonal relationships all affect emotions, so it is easy to affect the nervous system leading to insomnia.
Insomnia: severe (insomnia for more than 3 months).
Patching plan:
1. Suggestion: Relax physically and mentally, lying on the bed, and suggesting yourself: my arms are relaxed, my legs are relaxed, my head is relaxed, and I am going to fall asleep.
2. Exercise: Take a relaxing walk, soothing yoga to promote metabolism and regulate mood.
3. Peace of mind: Avoid excessive stimulation, such as not watching the thrills at night, murderous films, but also be careful not to bring home the troubles of work.
Fourth, depression
Occupation type: technical staff, professional women who do not often interact with people
Insomnia performance: expression is indifferent, unwilling to interact with people, lack of self-confidence, 2-3 points in the night after waking up, it is difficult to fall asleep, my heart is complicated, and I woke up the next day and have dizziness and other physical symptoms.
Causes of insomnia: Introverted personality makes them not good at expressing everyday. If they encounter problems, they are prone to low and melancholic emotions.
Insomnia: severe (insomnia for more than 3 months).
Patching program: Strengthen interpersonal interactions and participate in group activities. It is best to ask a specialist for treatment. It should be added that people with anxiety-type insomnia and depression-type insomnia usually need long-term efforts to improve their sleep, so they need a specialist ( Psychiatrist) Make a comprehensive solution to your work, body, and work situation.
For those who have long relied on drugs to fall asleep, they should consult a doctor in time to change this habit. In addition, some weight-loss drugs have a serious impact on sleep quality because they act on the nerves. It is recommended not to take them.
Hardware that promotes sleep:
1. Do not place green plants and flowers in the bedroom. Generally speaking, the fragrance of flowers is easy for us to fall asleep, and green plants will snatch oxygen with us at night, affecting the quality of sleep.
2. The optimal temperature in the bedroom is 18-22 degrees. The human body feels most comfortable at this temperature, so it is easier to fall asleep.
3. The color of the bedroom wall is mainly light, pale green, red and other dignified colors are easy to be excited, can not fall asleep, is more taboo for anxiety-type insomnia, depressed insomnia should avoid blue, gray, etc. The dull color that makes people depressed.
4. The bedroom curtains are made of thick fabric that can be shaded and soundproofed.
5. Suitable pillows, pillows with a height of 15-20 cm are most suitable. If the pillows are too high, it will not only make you sleepless, but also increase wrinkles when used for a long time.
Complication
Insomnia complications Complications, hypertension, coronary heart disease, stroke
Insomnia is a manifestation of sleep disorders. Diagnosis of insomnia should exclude secondary insomnia caused by physical and mental illness. Insomnia is mainly mentally harmful to the human body and generally does not kill people. But long-term insomnia can make people tempered, aggressive, memory loss, lack of concentration, mental fatigue. The mental effect of insomnia on humans is likely to lead to organic diseases, and it will also reduce the immunity of human beings, making the body consume more, because the secretion of auxin is mainly after sleeping at night, so the insomnia of young children will be reduced. The secretion of auxin is not conducive to the growth and development of the body.
Lack of sleep is a potential threat to human health. People with insomnia, due to long-term lack of sleep, severely cause changes in perception, such as visual field changes, visual hallucinations, decreased immune function, digestive function and sexual dysfunction, memory loss, temper becomes violent, personality changes, and high induced Blood pressure, coronary heart disease, stroke, diabetes, women lead to dry skin, menstrual disorders and other diseases.
Symptom
Insomnia symptoms Common symptoms Keep sleep disorders Insomnia fall asleep hallucinations Anxiety Depression Lack of intractable insomnia Shallow sleepiness Sleepiness sleep insomnia
Insomnia performance
1. It is difficult to fall asleep;
2, can not sleep;
3, wake up early, can not sleep again after waking up;
4, frequently wake up from nightmares, self-satisfaction all night is a nightmare;
5. After the sleep, the energy did not recover;
6, the onset time can be long or short, the short can be improved in a few days, the elderly are difficult to recover for several days;
7, easy to be awakened, some sensitive to sound, and some sensitive to light;
8, many insomnia people like to think about it.
Insomnia can cause fatigue, anxiety, general malaise, listlessness, slow response, headache, and inability to concentrate. Its greatest impact is mental, which can lead to schizophrenia.
Classified by clinical manifestations:
1 sleep sneak period: sleep more than 30 minutes;
2 sleep maintenance: more than 2 times in the night, or wake up early in the morning;
3 sleep quality: more nightmares;
4 total sleep time is less than 6 hours;
Residual effect during the 5th day: Dizziness, lack of energy, lethargy, fatigue, etc.
According to the course of disease: transient or acute insomnia, the course of disease is less than 4 weeks; short-term or subacute insomnia, the course of disease is less than 4 weeks less than 3 to 6 months; long-term or chronic insomnia, the course of disease is more than 6 months, according to severity: Degree, sporadic, little impact on quality of life; moderate, every night, moderate impact on quality of life, with certain symptoms (irritability, anxiety, fatigue, etc.); severe, every night, seriously affecting quality of life, clinical symptoms protruding.
Examine
Insomnia check
1. EEG activity associated with deep sleep is reduced or disappeared.
2. [18F] PET examination, the metabolism of the thalamus area is preferentially reduced.
3. During EEG sleep: -activity, sleep fusiform wave, K complex decreased or even disappeared completely; rapid eye movement (REM) phase abnormality; during awakening: progressive flat background activity, slow activity, unable to produce drugs Induced sleep activity [only 2 of the 7 patients examined showed periodic peak activity, and the two patients had a long course of disease, 25 and 32 months respectively. The cerebral cortex is widely spongi swelled.
Diagnosis
Diagnosis of insomnia
Diagnostic points
1) Sleep disorder is almost the only symptom, other symptoms are secondary to insomnia, including difficulty falling asleep, sleep is not deep, easy to wake up, dream more, wake up early, wake up after sleep, wake up, discomfort, fatigue or daytime sleepy.
2) The above-mentioned sleep disorder is at least 3 times a week and is maintained for more than 1 month.
3) Insomnia causes significant distress, or the efficiency of mental activity declines, or impedes social function.
4) Not part of any physical illness or mental disorder.
Differential diagnosis
1) Secondary insomnia, the common causes of secondary insomnia are as follows:
1 any physical illness affecting the central nervous system;
2 physical pain or discomfort, such as itching or pain of skin diseases, cancer pain, etc., often cause insomnia;
3 insomnia caused by alcohol, coffee, vegetables or drugs;
4 mental disorders, most people with mental disorders have symptoms of insomnia, especially in patients with anxiety and depression, almost all insomnia, as long as the clinical manifestations (including medical history, physical examination, various test results) is enough to diagnose one of the above diseases, the primary Diagnosis of sexual insomnia is not considered.
2) Other sleep disorders, such as night terrors, nightmares patients may have insomnia.
3) Transient insomnia disorder, which is common in daily life, does not require any treatment, the body can be naturally adjusted, so those with insufficient disease will not diagnose insomnia.
