Did you know that waking up early may also be a disease and what to do about this early awakening type of insomnia? Here’s what you need to know! Follow the correct work and rest is very beneficial to the body, many people feel that early to bed and early to rise is the best work and rest time, in fact, there are many people wake up too early in the morning instead of becoming a burden, did you know that waking up early may also be a disease, this kind of early awakening insomnia how to do? Here we come together to understand it
After “waking up early” is very depressed, depression is coming.
Professor Chen Yanfang, director of the China Sleep Research Association, said at the conference, “About 50% of the first symptoms of depression are insomnia, and the phenomenon of early awakening deserves particular attention.” “Early awakening in insomnia has the most diagnostic value for depression.”
Many people interpret insomnia as the inability to sleep, but this is actually a wrong view; all sleep disorders can be called “insomnia,” such as early awakening, little sleep, etc. However, insomnia associated with depression is mainly characterized by “difficulty falling asleep” and “early awakening”.
There are various reasons why people have difficulty sleeping, including stress, excitement, and chronic illness, so it is difficult to attribute “difficulty sleeping” to depression. The symptom of “early awakening” is special and is an important indicator for clinicians to determine depression.
What is the concept of “early awakening”?
If you wake up more than half an hour earlier than the normal waking time and have difficulty falling asleep after waking up, and this condition persists for more than two weeks. “Especially those who wake up early and feel very depressed, serious people may even have the idea of dying.” At this point, you should be on high alert, and it is recommended that you visit a psychiatric psychiatrist to see if there is depression and to have a physician help you regulate your mood.
The typical symptoms of depression are low mood and lack of interest in everything, even things that used to interest you. It is so deadly that from media reports, people commit suicide every year in China because of depression, and there are many patients who are depressed because of emotional distress.
Without early intervention, as the patient’s depression deepens, early awakening will become more severe, such as waking up earlier, mood becoming worse, etc. In turn, the shorter sleep duration will affect the person’s mood. Therefore, when clinicians treat depression, they also intervene in sleep disorders. The early intervention of sleep problems also leads to better results in depression treatment.
Insomnia is not the same as having depression
In a word, insomnia and depression are mutually beneficial, but don’t think that having insomnia means having depression. It is true that most patients with depression have insomnia, but a small percentage of patients have excessive sleep problems, so it is important to look at them differently. Insomnia can be triggered by a variety of reasons, and sometimes it is just a short-lived sleep phenomenon that does not constitute insomnia, so if you have chronic insomnia, you may want to seek help from a specialist.
If you have emotional problems at the same time, you may want to speak directly to your doctor. Anxiety and depression are the two basic emotions of human beings, but many patients often say they have headaches and can’t sleep well when they visit the doctor, but they never mention that they have emotional problems.
Three methods to help you get rid of early awakening as soon as possible
1.Chinese medical treatment
Sleep is also known as sleeplessness, refers to sleep is not easy to fall asleep, or sleep is easy to wake up, or even the whole night can not sleep. Insomnia is the result of poor diet, emotional and mental disorders, improper work and rest, and long-standing physical deficiency caused by the loss of yin and yang, Yang does not enter the yin and formed. Clinical evidence needs to distinguish between deficiency and reality. Deficiency is mostly due to deficiency of yin and blood, while reality is mostly due to liver stagnation and fire, food stagnation and phlegm, and disharmony of stomach and internal organs. Treatment should be based on the principle of supplementing the deficiency and dipping the actual, adjusting yin and yang, and nourishing the heart and calming the mind.
2.Ecological level negative ion therapy
Sleep Medicine Research Center of the Institute of Basic Theory of the National Academy of Chinese Medicine found through research: when inhaled ecological level negative ions 2-3 times, early awakening insomnia symptoms can be significantly reduced, feel relaxed, sleep from the original 3 hours per night, can be extended to 6 hours, and waking brain awake, continuous treatment for 3 months met, early awakening insomnia symptoms hours, can Do to stop using to drug treatment. This is because when people breathe the ecological grade negative ion air into the alveoli, can stimulate the nervous system to produce good effects, through the blood circulation of the charge to the whole body tissue cells. Can activate the brain hormone β-endorphin, with a stable autonomic nerve, control sympathetic nerve, prevent neurasthenia, improve sleep effect.
3.Maintain good living habits
Early awakening insomnia treatment, early awakening insomnia should set a fixed time to get up and adhere to it for a week. For example, based on 7 hours of sleep per night, to get up at 6:00 am, you should go to bed at 11:00 pm. After that, gradually adjust the sleep time, so that the waking time is gradually delayed, so as to achieve the role of adjusting the biological clock. In order to reduce “early awakening” anxiety, it is best not to lie in bed after waking up, get up and relax, such as a glass of juice or milk. The more you lie in bed “trying to sleep”, the more awake you will be.
How to treat early awakening insomnia
First, change, or improve sleep habits
Instead of lying in bed “tossing and turning” when you wake up and trying to go back to sleep, it is better to get up and relax, pace around the room or drink a glass of milk. Many people feel – the more they lie in bed “trying to sleep”, but the more awake.
Second, life rules, or regular
1. Go to bed no later than twelve o’clock at night.
2, adjust the diet structure to a light diet, easy to get on fire food not. Chinese medicine believes that “fire does not nourish the heart, the heart does not sleep” will affect sleep.
3, maintain emotional stability, open-minded and cheerful personality, correct the habits that affect sleep such as eating, drinking, reading stimulating books and magazines before going to bed, so that their biological clocks are carried out regularly.
Third, the usual state of mind
As stated in the first article, a little explanation: the emergence of insomnia need not be overly worried, the more nervous, the more forced to sleep, the result is counterproductive. Some people are more nervous and anxious about insomnia for many days in a row, thinking that the brain does not get rest, not short life, but also sick. This kind of worry caused by excessive anxiety, sleep itself and its health is more harmful.
Fourth, moderate aerobic exercise
Appropriate exercise refers to exercise after feeling happy and not fatigue. 6 hours before bedtime for 30 minutes of aerobic exercise, be careful not to exercise before bedtime. It is best to walk briskly for 30 minutes, then walk home slowly, and then soak your feet in hot water (soak over the back of your feet), which can help you sleep. People with poor physical fitness, suitable for Tai Chi, Qi Gong, walking and other gentle exercise.
Five, wash your feet with hot water before bed
Can promote the expansion of blood vessels in the foot to speed up blood circulation. Foot acupuncture points, the stimulation of hot water can play a good health care effect, especially those suffering from insomnia and varicose veins in the foot. It is recommended to soak the feet for 15-30 minutes before bedtime, and the water temperature should be 30 ℃ -40 ℃. If there are conditions, take a hot bath 30 minutes before going to bed every night.
Six, Chinese medicine food therapy
1, a cup of yogurt, a banana, every night before bedtime consumption. This formula is particularly effective for patients who cannot sleep in the middle of the night, after drinking it can make the patient’s blood sugar rise and fall asleep quickly.
2, half a bottle of beer, drink every night half an hour before bedtime, and drink for several weeks, can sleep with the pillow that sleep, sleep through the night.
3, milk boiled egg yolk, can cure the “sleeplessness” of the disease, the effect is good.
4, 100 grams of millet, boiled with water into porridge, add sugar to serve, half an hour before bedtime to eat 1 small bowl, can make people quickly sleepy, sleepy sleep.
5, jujube, rice, two flavors with porridge, eaten in moderation every night, hypnotic effect is very good. Longan: Longan (cinnamon) is a good fruit in the south. The “Daily Herbal” says it can “educate and tranquilize the mind”, and the “Yunnan Herbal” says it can “nourish the blood and calm the mind”. According to modern scientific analysis, longan contains glucose, sucrose, protein, vitamins, minerals, tartaric acid and so on. The flesh of the fruit can be eaten fresh, drunk in wine or taken as a dry decoction to nourish the blood and calm the mind. The famous Chinese patent medicine “Guixinwan”, which is specially used to treat neurasthenia and insomnia, is based on longan pulp.
Through the above brief introduction, you should have a certain understanding of early awakening insomnia, early rising is not necessarily a healthy performance, oh, we must reasonably plan their own sleep time, so that their bodies to make up for the full sleep, so that you can make your body functions function normally.