Sleep is a protective inhibition to avoid overexertion of nerve cells leading to functional failure and to restore normal physiological function to fatigued nerve cells. The total daily sleep time is recognized to be about 7-8 hours.
Definition of insomnia
Insomnia usually refers to a subjective experience in which the patient is dissatisfied with the duration and/or quality of sleep and which interferes with social functioning during the day. It should include one or more of the following characteristics.
1. Difficulty falling asleep (sleep takes longer than 30 minutes)
2. Difficulty in maintaining sleep state (light sleep, dreaminess, more than 2 awakenings, early awakening)
3.Shortened total sleep time ≤ 6 hours
4.Sleep cannot refresh the mind (dizziness, lack of energy, drowsiness, weakness, etc. in the next morning)
Causal factors of insomnia
1.Somatic factors: chronic pain in the body, itching, wheezing, coughing, vomiting and diarrhea can cause sleep sleep disorders.
2, drug factors: excitatory drugs such as caffeine, theophylline, thyroxine, cocaine, corticosteroids and anti-tremor paralysis drugs can cause insomnia. Withdrawal reaction can cause rebound insomnia, etc.
3, environmental factors: change of habits, change of residence, noisy environment and light stimulation, etc.
4, psychological factors: excessive concern about their difficulties in falling asleep, worry, so that excessive thinking, excitement or anxiety worries.
5, mental illness: such as depression caused by early awakening.
Insomnia is more likely to harm women
The incidence of insomnia in women is 1.4-2 times higher than in men. Reportedly, the rate of insomnia in women is as high as 61% (frequent insomnia or insomnia disturbance in the past 12 months.) As age rises, the percentage of insomnia in women is increasing
Factors affecting insomnia in women
1.More sensitive to their symptoms and more willing to expose their pain
2.Physiological reasons (pregnancy, menstruation, menopause, etc.)
3.Nighttime care for children and the elderly.
4, Anxiety and depression are also more prevalent in women.
5. Insomnia may also be more likely to be inherited by women.
The relationship between insomnia and menstruation in women
3.6% of women aged 45-49 have difficulty sleeping. 9.7% of women aged 50-55 have poor sleep. This compares to only 14.4% and 15.3% of men in this age group who have sleep problems. Some reports estimate that the percentage of women with insomnia during perimenopause and postmenopause is 44% and 61%, respectively, compared to 33% for premenopausal insomnia
Sleep and cardiovascular diseases
1. Patients with stroke and heart disease can suffer from insomnia caused by anxiety due to their own disease
2. Treatment measures for cardiovascular diseases can cause insomnia due to pain.
3.Medication for cardiovascular diseases can cause insomnia
4.Decreased sleep can cause cardiovascular disease
Insomnia and other diseases
1.Mental illness is the most common cause of insomnia, many depressed and anxious patients will be accompanied by insomnia symptoms
2.Parkinson’s syndrome
3.Sleep-related epilepsy, headache
4.Neurodegenerative diseases
5, tumors, etc.
Sleep health care and prevention of insomnia
1.Regular exercise, but avoid it within 2 hours before going to bed
2.Avoid naps
3.Go to bed and get up on time
4.Have a sleep ritual such as listening to soft music, taking a hot bath, reading, etc.
5.Avoid anxiety after going to bed
6.Avoid the application of caffeine, alcohol, nicotine and other substances
7.Don’t overeat when close to sleep time
8.Adjust the sleeping environment (temperature, humidity, light, noise, bed, etc.) to the best condition
Treatment of insomnia
1.Stimulation control: help patients rebuild sleep-related cues and reduce behavioral patterns that affect sleep
2.Sleep restriction: create slight sleep deprivation to promote sleep and improve sleep efficiency
3.Relaxation training: to reduce physical and mental stimuli
4.Cognitive therapy: correcting the wrong perception of sleep
5.Contradictory intention therapy: to overcome and conquer anxiety
6.Medication: need to be used after professional guidance.