“Quite sleepy, then homesick, then want to change careers, want to find a new career.”
”I can’t tell you, I can’t tell you how I feel, it’s not like I’m going to throw up in a car, it’s a psychological feeling.”
”The next day when I go to work, it’s like all the blood is not working, especially tired.”
Have you ever had a similar feeling of insomnia? Not long ago, the “2015 China Sleep Index” was released, in which the data showed that 22% of Chinese people had serious sleep problems in 2014, while the proportion rose to 31.2% in 2015. Work, money and love have become the three main causes of insomnia, more than half of the people insomnia and work-related, daytime stress and sleepless nights are almost commonplace for most people in the workplace.
Search engine data shows that the search related to insomnia, involving “suicide” content of nearly 140,000 per month, insomnia has really become a “painful” thing to do.
Experts explain the four main questions about insomnia
Sleeplessness is not simply a sleep problem, long-term insomnia will not only make people anxious, depressed, manic, but also make people get high blood pressure, diabetes, and even sudden cardiac death. So why is insomnia when you are stressed? Is insomnia and depression the same thing? Is it possible to take sleeping pills for insomnia?
Why does stressful work cause insomnia?
Professor Zhu Zhuo Hong of the Institute of Psychology, Chinese Academy of Sciences, explained that first of all, there is a physiological reason for insomnia, when we are stressed, sympathetic excitability will increase, which directly causes us to have difficulty 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 depression has three core symptoms: 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, familiar with the accompanying feeling of this 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.
To fall asleep quickly, you need to know these six details
Most of the insomnia caused by stress can actually rely on self-regulation to relieve, in addition to the psychological adjustment by changing self-perception, there are some small changes in life can help you fall asleep quickly.
Follow your natural instincts
It’s easier to switch to sleep at night because your body knows it’s time. Do whatever you need to do 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 having a glass of warm milk.
Turn your bedroom into a sleep haven
The bedroom must be quiet, dark and dark because a dark environment promotes the production of melatonin by the pineal gland, the hormone that controls the circadian cycle. Use heavy curtains to block out outside light sources, and use fans or white noise to mask annoying sounds.
Avoid working in bed, paying bills, reading or watching TV. If you want to associate sleep only with your bed, then you need to do more in bed than “flip pancakes” all night.
Tame your stomach
Either being too full or too hungry can interfere with sleep. Don’t eat a big meal before bedtime, or go to sleep hungry. If you’re really hungry, eat a small snack rich in carbohydrates that will trigger the release of serotonin in your brain and help you relax.
Try a whole wheat cookie or a bowl of cereal with milk or a small serving of turkey, which are rich in amino acids and also promote sleep.
Be wary of caffeine
Excessive daily caffeine can lead to irregular sleep, even if it doesn’t exert its influence at bedtime. When you turn 50, your metabolism slows down and caffeine can linger in your body for even up to 10 hours.
Take a shower before bedtime
Take a hot bath 1 to 2 hours before bedtime. When you leave the tub body temperature will gradually drop, making you feel tired. However, don’t take a bath just before going to bed, it will make people excited, but can not sleep.
Buy a comfortable bed
A bed should not be too soft, that will lead to sleeping in the wrong position, but also lead to muscle stiffness and back problems. If the mattress dips when you get up, then the bed is too soft.
If the service age of your mattress is higher than 10 years, it’s time to change it, change the firmness of a comfortable one.