As neurosurgeons, insomniacs are actually a rare large group of outpatients, ranging from the elderly to cardamom teenagers, each with its own insomnia. Looking at each other's dark circles, I can really be called "confirmed eyes, we are all insomnia people".
There are different opinions about the definition of insomnia, but not all "can't sleep" can be called insomnia. Insomnia is a kind of bedtime obstacle, which is the objective experience that patients are not satisfied with the time and quality of bedtime, leading to the decline of social efficacy and affecting the social efficacy of the day. Chronic insomnia, in addition to affecting the social efficacy and survival of patients, can also secondary to other systemic diseases. I met several major types of insomnia patients with rare consultation results in the comprehensive outpatient department. Today, I'd like to talk with you about insomnia
First of all, not satisfied with "7 hours" of bedtime must be high-quality bedtime, the so-called 7 hours of bedtime is only a reference value obtained through big data. Getting to know my bedtime discipline is the foundation of individualized bedtime management. There is a correlation between bedtime and age. In general, young people need more bedtime, and with the increase of age, bedtime will gradually extend.
Secondly, lying down early doesn't mean that you can fall asleep early. Many people who have bedtime problems have such a misunderstanding that "as long as I lie down early enough, insomnia can't catch up with me.". Please be sober. As for normal people, the ratio of sleeping time to bedtime in 24 hours is almost fixed. It all depends on the release of neurotransmitters by the nerve cells in our brain. It's the so-called "work at sunrise and rest at sunset".
These neurotransmitters will also fluctuate with the rhythm of our "biological clock". When you "go against the sky" and have to lie down early, you are forcing your body to set up a new biological clock. In this environment, two kinds of results are often formed. After lying down, you still stay up until midnight to fall asleep. After sleeping, you wake up at midnight and open your eyes until dawn. Therefore, doctors usually do not recommend people with bedtime performance to lie down early at night.
On the contrary, we suggest that patients should extend their bedtime, increase the amount of exercise during the day, shorten the bedtime appropriately, and build a superior bedtime situation (quiet, dim, choose the mattress and pillow that make them warm, the bedroom should not be too hot or too cold, prevent them from enjoying pleasant videos, music or books before going to bed), soak their feet or take a hot bath before going to bed (remember to blow dry their hair before going to bed) Both help to activate superior bedtime mood.
In the end, a bad mood is a stumbling block to a good bedtime. Usually, when patients go to see a doctor for insomnia, they will be tortured by the doctor's soul and ask, "what's the incentive in recent years? Is it hard work, emotional wavering and task pressure In fact, many insomnia patients have physical symptoms. The rarest are anxiety and boredom. This kind of people usually express that "they are prone to delusion at night, and have more nightmares in the morning. Some people also express that they have dizziness, headache, gastrointestinal discomfort, fatigue, sweating, frequent urination, urgency and other somatic obstacles. It is necessary for insomnia patients with many physiological symptoms to adjust their bedtime and mood at the same time.
Only in parallel can we break through this vicious cycle. To understand the cause of my mood is not good, at the same time, do not change the mood of the drug conflict physiology, to the right track hospital neurosurgery, Department of sleep or department of energy physiology, understand the cause of insomnia, reasonable intervention is the rational choice.
In a word, don't neglect the bedtime performance, and don't exaggerate my accidental bedtime disorder.
