What is insomnia?
Insomnia, defined as difficulty falling asleep, waking easily or waking early, is a very common sleep disorder, and it is estimated that about half of the population has had some degree of insomnia.
The amount of sleep each person needs varies and changes with age. Adults sleep less than children, and the older they are the less sleep they get. Therefore, insomnia is more common in people over the age of 65.
Short-term insomnia usually lasts 2 to 3 days; persistent insomnia for 2 to 3 weeks is called short-term insomnia; insomnia lasting more than 3 weeks is called long-term or chronic insomnia.
Symptoms such as headache, difficulty breathing, daytime fatigue, muscle pain or lack of energy suggest a serious sleep disorder that needs to be treated.
What are the causes of insomnia?
* Somatic diseases: Many somatic diseases can cause insomnia, such as arthritis, ulcer disease, angina pectoris, migraine, asthma, arrhythmia, etc. If these diseases are cured, insomnia can usually be recovered as well. Likewise, effective treatment of insomnia can help recovery from physical illness.
* Psychological factors: travel jet lag, noisy environment, crowded room, strong light, unfamiliar environment, night shift, etc. may cause insomnia.
* Drug factors: alcohol consumption, drug abuse, drug dependence and withdrawal symptoms can all cause insomnia.
Principles of rational application of sleeping pills
* According to the type of insomnia, choose different hypnotic drugs.
Patients who have difficulty sleeping can use short-acting hypnotic drugs, such as zolpidem and doxorubicin.
Patients who wake up early can choose medium-acting sleeping drugs, such as Sulezade, etc.
Patients with daytime anxiety can use long-acting sleeping pills, such as Valium, etc.
When insomnia is a symptom of depression, anxiety or other psychiatric disorders, it needs to be treated with appropriate medication.
* The dose of medication for the elderly should be reduced, and drugs with low accumulation and safety, such as Domecan, etc., should be used.
* When using sleeping pills, the minimum effective dose should be used, and it is better to take the pills in a single dose or intermittently for a short period of time, and avoid long-term use in large quantities.
What is the ideal sleeping pill?
* Rapid sleep induction: About 49% of insomnia patients have difficulty falling asleep, so the ideal sleeping pill needs to be wife small and rapid, and can help fall asleep in a short time. For example, Domecan can help you fall asleep within 20 minutes.
* Anti-anxiety effect: About 30% of insomnia patients are caused by anxiety. Benzodiazepine sleeping pills all have good anti-anxiety effect, which can help to fall asleep well by relieving anxiety at the same time as anti-insomnia.
* Waking up without a hangover: After taking some sleeping pills, you will wake up the next morning with a headache, dizziness, and drowsiness all day long, which is the so-called “hangover” phenomenon. The “hangover” can seriously affect work and study during the day, and can even lead to dangerous accidents such as car accidents and workplace injuries. Short-acting sleeping pills have a half-life of about 2 to 5 hours, which can reduce the risk of “hangover”.
* Addiction and dependence: Most of the new generation of sleeping pills can avoid addiction and dependence as long as the principles of rational application are mastered.
Self-care of insomnia
It is very important for insomniacs to develop “hygienic” sleep habits.
* Stop or reduce the use of coffee, alcohol or nicotine.
* Avoid drinking too much water before bedtime.
* Avoid excessive hunger or overeating before bedtime.
* Avoid daytime sleepiness.
* Develop good sleep habits – fix a time for going to bed and getting up.
* Try to sleep as much as possible until you feel no longer tired.
* Sleep only when you feel sleepy.
* If you can’t fall asleep within 20 or 30 minutes, get up and do some relaxing activities until you feel sleepy.
* Exercise routinely (3 to 4 times a week), but don’t practice when you’re going to bed.
* Avoid sleeping in too high or low temperatures, or too loud or too bright environments (including too loud alarm clocks).
* Participate in gentle, relaxing activities.
* Do not lie in bed reading or watching TV.