Insomnia and sleep well in spring? Don't worry, these 5 tricks will help you sleep on the bed!

Reviewer of this article: Zhao Wei, MD, Deputy Chief Physician of Tianjin University Teda Hospital

  Don't wait for the spring to make me sleepy, how can I sleep at four o'clock? Spring is the best time to sleep, but many people suffer from insomnia.

 A survey shows that the prevalence of sleep disorders among 60-year-olds is between 30% and 40%. Zhang Lulu, deputy chief physician of the Department of Psychiatry of Guangzhou First People's Hospital, said that the sleep time of the elderly gradually decreases with the increase of age. This is not a decrease in the need for sleep, but a decrease in sleep ability.

The characteristics of sleep in the elderly are often difficult to fall asleep, indistinguishable between day and night, early awakening, and light sleep and easy awakening at night. However, if the following conditions occur: (1) difficulty falling asleep: unable to fall asleep 1 hour after going to bed; (2) difficulty maintaining sleep; (3) waking up twice or more at night; (4) total sleep time < 6 hours; ( 5) Dreams, especially nightmares, are frequent, and there is still a sense of fatigue after waking up. In the absence of neurological disorders and the use of psychotropic drugs, these conditions persist for at least a month and occur at least three times a week, and you should see a psychologist. In the spring, the wh

ole person will become sleepy and lethargic, and many people are also troubled by insomnia.


Should I take sleeping pills after insomnia? Is it possible to use melatonin and supplements to help sleep? Are there any recommended sleep habits? Don't worry, I'll show you here!


  Should I take sleeping pills after insomnia?


  Liu Lei, the chief physician of the Department of Psychiatry of Guangzhou First People's Hospital, said that as long as the effect of self-regulation is not good, the symptoms of insomnia are repeated, accompanied by his anxiety and fear of insomnia, which obviously affects his life and work, he can use sedative and sleeping pills .


  Experts believe that non-benzodiazepines (third-generation) are the first choice for insomnia medication, which has become the standard drug for insomnia. Taking sleeping pills should take on-demand medication and intermittent medication. Emphasize that after the symptoms are stabilized, daily use is not recommended, but intermittent or discontinuous use.


  Because drug dependence can occur in long-term use, especially in patients with a previous history of similar or related drug dependence, the incidence rate is 50% after use for more than 6 months.



  In addition, it is worth reminding that sleeping pills should be used with caution in the elderly, especially those with respiratory diseases, encephalopathy, and dementia. It is usually taken before going to bed, and within eight hours of taking the medicine, do not drive or perform mechanical operations or work at heights.


  Is it possible to use melatonin and supplements to help sleep?


  Melatonin, a hormone secreted by the pineal gland, peaks at two or three in the morning. The level of melatonin at night directly affects the quality of sleep. Ordinary melatonin is not indicated for the treatment of insomnia.


  However, clinical melatonin receptor agonists have indications for insomnia, no drug dependence, no withdrawal symptoms, and have been approved to treat insomnia. It is safe and effective for insomnia patients with sleep-disordered breathing. As for whether health products can be used to help sleep, it should be considered whether it is effective after taking it? Are there any other chemical ingredients added? Are there dependencies? All need to be used under the guidance of a physician.



  Are there any recommended sleep habits?


  1. Calm yourself down before going to bed, you can do some relaxation exercises, such as meditation, abdominal breathing, etc.;


  2. Don't be afraid of insomnia, the more afraid of insomnia, the easier it is to insomnia. Everyone needs to understand that when normal people have insomnia, occasional insomnia will not have a great impact on people's daytime life;


  3. Establish a prelude to sleep;


  4. Go to bed when you are sleepy;


  5. Don't force yourself to fall asleep while lying in bed. Sleep is a natural thing. Trying to force yourself to sleep will only make you sleepless. At this time, you can try to leave the bedroom and do some activities you like to do, such as reading and writing. Go to bed when you feel sleepy;



  6. Don't do anything else in bed except sleep and sex;


  7. Going to bed at the same time every day and getting up at the same time can help establish a "biological clock";


  8. Reduce the time you spend lying down in bed without falling asleep;


  9. Don't nap or nap during the day. Staying awake during the day helps you sleep at night. People who do not have insomnia should not nap or nap for more than 30 minutes;


  10. If you can't fall asleep for more than 30 minutes, get out of bed. If you wake up in the middle of the night for more than 15 minutes, you should leave the bedroom and go back to the bedroom when you feel sleepy again.


  Sleep Tips


  1. Regular exercise


  Exercise to help reduce difficulty falling asleep and sleep deeper, create an exercise schedule and avoid physical activity 3 hours before bedtime.


  2. Regular meals


  Don't go to bed on an empty stomach. Because hunger may interfere with sleep, eating small snacks (cookies, snacks, milk, etc.) before bed can help you fall asleep, but avoid foods that are too greasy or difficult to digest.



  3. Avoid drinking


  Alcohol can promote sleep, but it is prone to early awakening and dehydration, which can eventually worsen insomnia.


  4. Avoid excessive drinking


  To avoid frequent urination at night, get up to go to the bathroom and avoid drinking too many drinks before bed. The elderly should drink no more than 500 ml of water after meals.


  5. Avoid overthinking


  Instead of bringing problems to bed, get into the habit of keeping a list of problems and plans for tomorrow under the bed before bed. Thinking too much will only interfere with falling asleep and lead to light sleep.

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