Why does high work stress lead to insomnia? Zhu Zhuohong, a professor at the Institute of Psychology, Chinese Academy of Sciences, explained that firstly, there is a physiological reason for insomnia, when we are stressed, the sympathetic excitability will increase, which directly leads to difficulty in sleeping. Secondly, insomnia also has a psychological cause. When we have some tasks or events that need urgent solutions, the brain will keep functioning, and this time the brain will be in a state of excitement, which will also cause us insomnia. Are insomnia and depression the same thing? Zhuo Hong says that insomnia and depression are two different things. Usually there are three core symptoms of depression: low mood, lack of interest and low energy, but people with insomnia don’t always have these symptoms. Sometimes, we will have insomnia once or twice occasionally due to work pressure or life stress, and then work as usual the next day and get better after a while. But depression can present with persistent insomnia that is not easily recovered from. Is it possible to take sleeping pills for insomnia on your own? Zhuo Hong said that when insomnia occurs, it is best to see a specialist to find out what kind of insomnia it is. If insomnia occurs only occasionally 1-2 times, actually do not need to take drugs, self-adjustment can be. On the contrary, if insomnia occurs for a long period of time, or even if it is a sleep disorder, it is necessary to see a specialist and take appropriate medication to regulate it, as well as self-regulation with treatment. How to self-regulate to solve insomnia? Experts say that first of all, we should look at the stress of daily life correctly, be familiar with the accompanying feeling of such stress, and find out where the stress that causes insomnia occurs. Second, you can physiologically relieve the tension and anxiety caused by stress by adjusting your breathing, meditation, and exercise. In addition, you can also overcome insomnia by adjusting your cognition and improving your self-confidence and other psychological methods. Many studies have found that the more confident people are, the more they dare to face stress. You need to know these six details to get to sleep quickly Most stress-induced insomnia can actually rely on self-regulation to relieve, in addition to psychological adjustment by changing self-perception, there are some small changes in life can help you fall asleep quickly. 1, obey their own nature at night you will be easier to switch to sleep, because your body knows to the point. You can do anything to mentally prepare for sleep. Read a few pages, spend 5 to 10 minutes on personal hygiene, or meditate for a while. It’s also important to go to bed and get up on time every day, even on weekends. If you can’t fall asleep in half an hour, you don’t have to lie in bed and feel sorry for yourself. Simply do something else to relax, such as listening to some soothing music or browsing magazines, or a glass of warm milk. 2, the bedroom into a sleep haven bedroom must be quiet, dark and dark, because the dark environment will promote the pineal gland to produce melatonin, the hormone is to control the circadian cycle. Use heavy curtains to block out external light sources, with the help of fans or white noise to mask annoying sounds. Avoid working in bed, paying bills, reading or watching TV. If you want to associate sleep with your bed, then you need to do in bed is to sleep, rather than “flapjack” all night. 3, tame your stomach Whether too full or too hungry can interfere with sleep. Don’t eat a big meal before going to bed, or be too hungry to go to sleep. If you are really hungry, eat a small snack rich in carbohydrates, which can trigger the release of serotonin in the brain and help to relax the body and mind. Try a whole wheat cookie or a bowl of cereal with milk or a small portion of turkey, these foods are rich in amino acids, which also promote sleep. 4. Be wary of caffeine Excessive daily caffeine can lead to irregular sleep, even if it doesn’t exert its influence at bedtime. When you are 50 years old, metabolism will slow down and caffeine stays in the body for even up to 10 hours. 5, take a shower before going to bed 1 to 2 hours before going to bed to take a hot bath. When you leave the tub body temperature will gradually drop, making you feel tired. However, do not sleep before washing, that will make people excited, but can not sleep. 6, buy a comfortable bed a bed can not be too soft, that will lead to sleep posture, but also lead to muscle stiffness and back problems. If you get up when the mattress dented a piece, then the bed is too soft. If the service age of your mattress is higher than 10 years, it is time to change it, change the hardness of a comfortable it.