What is insomnia?
A sleep disorder involves sleep problems, including inability to fall asleep, early awakening, or intermittent sleep that cause significant distress or interfere with daily functioning and last at least a month.
Causes of sleep problems
Age is an important factor affecting sleep quality and length. Sleep quality will deteriorate with aging, and sleeping time will be significantly reduced, so elderly people sleep less deeply and wake up more often at night, with each awakening time lasting longer
Sleepiness occurs when body temperature drops. Insomnia is caused in part by a higher body temperature or a slower drop in body temperature.
- Stress and emotional distress
Life's stresses, large and small, can make it harder for your body to relax, which can interfere with sleep.
- Life style
Drinking coffee, smoking, drinking alcohol, or eating too much before bedtime can interfere with sleep.
A nap during the day (especially near evening) delays the day's sleep time. A long, deep nap may lead to a light night sleep as a result.
- Poor environment
Noise, extremely bright lights, overly hard or soft beds, excessively high or low room temperature, mosquito bites and so on can affect sleep.
- Physical exercise
Whether exercise can promote sleep depends on the time, intensity and regularity of exercise. Exercise before bedtime may interfere with sleep, while moderate exercise in the afternoon or evening may help with falling asleep and sleep quality.
- Health status and drugs
Sleep disturbance may be accompanied by endocrine disorders, cardiovascular diseases, neurological/respiratory diseases and pain. Sedatives and sleeping pills, while effective in promoting sleep, often affect the process or quality of sleep.
Effects of insomnia
Chronic sleeplessness can lead to reduced creativity, slow reaction, hypomnesis, mood swings, and powerlessness, so that patients cannot cope with heavy work.
Sleep hygiene tips
- Reduce time in bed: It is better to sleep less and well than sleep more and lightly.
- Don't try to fall asleep: Worrying about insomnia or forcing yourself to fall asleep will only keep you more awake and harder to fall asleep.
- Fix sleep myths like, "if I don't sleep, I'll never get anything done tomorrow."
- Go to bed and get up on schedule every day, regardless of how you slept the night before.
- Falling asleep would be more difficult if you read books, newspapers or magazines in bed, put a clock or watch in the bedroom, constantly pay attention to the time.
- Moderate and regular exercise: Exercise for 20 minutes 5 to 6 hours before bed will help you sleep.
- Eat snacks before going to bed: Milk or biscuits, for example, can promote sleep satisfaction, but do not be overfull.
- Reduce daytime sleep: do not nap for more than 1 hour.
- Use sleeping pills properly: Learn to relax and gradually reduce the dosage of sleep medicine as directed by your physician. Do not buy sleeping pills at your sole discretion that might cause a vicious circle. Doctors will give appropriate medication and treatment to improve your insomnia according to your physical and mental condition.