Insomnia is inevitable throughout a person’s life, and its causes are multifaceted and can be summarized as follows.
A. Insomnia caused by physical diseases
Somatic diseases that cause insomnia include heart disease, kidney disease, asthma, ulcer disease, arthritis, osteoarthrosis, gastrointestinal disease, hypertension, sleep apnea syndrome, hyperthyroidism, nocturnal myoclonus syndrome, brain disease, etc.
Second, insomnia caused by physiological factors
Changes in the environment can cause physiological reactions, such as changes in the sleep environment when riding in cars, boats and airplanes; strong light, noise, too cold or too hot in the bedroom may make people insomnia. Some people are adaptable to the environment, some people are very sensitive, poor adaptability, the environment a change to sleep poorly.
Third, insomnia caused by psychological and mental factors
Psychological factors such as anxiety, irritability or depression, unhappy mood, etc., are important causes of insomnia. The blow of life, the pressure of work and study, the attempted will and the change of social environment can cause psychological and physiological reactions, leading to abnormal function of the nervous system and causing dysfunction of the brain, thus causing insomnia.
Fourth, insomnia caused by taking drugs and other substances
Taking central excitatory drugs can lead to insomnia, such as diet pills amphetamines. Long-term use of sleeping pills, once you quit, you will also experience withdrawal symptoms – shallow sleep and more nightmares.
Tea, coffee and cola-type drinks contain caffeine, a central nervous stimulant, which can cause insomnia when consumed in the evening. Alcohol interferes with a person’s sleep structure, making sleep shallow, and once you quit drinking alcohol will also cause insomnia due to withdrawal reactions.
Five, the fear of insomnia caused by insomnia
Some people have high expectations of sleep, thinking that if you sleep well, your body will not be invaded by all kinds of diseases, and if you do not sleep well, you will be prone to various physical problems. This excessive superstition about sleep increases the pressure of sleep and can easily cause insomnia.
People inevitably have bad sleep, but some people are too worried about this temporary bad sleep and its impact on the body, the thought of sleep, will be conditioned to fear, always thinking about the need to sleep well, but make it more difficult to fall asleep. This will form a vicious circle of fear of insomnia – committed to sleep – insomnia – more fear of insomnia. In the long run, it is likely to become chronic insomnia.
For the above reasons, the following measures can be taken to reduce insomnia.
(1)Actively treat physical diseases and reduce the pain caused by physical diseases;
(2) Optimize the sleep environment, avoid noise, bright light, excessive cold and heat or other environmental disturbances that affect sleep;
(3) Actively control emotional changes, stabilize emotions, reduce mental stimulation, and maintain psychological balance;
(4) Avoid using drugs and foods that affect sleep;
(5) Treat sleep correctly and reduce the fear of sleep. Sleep is a physiological need, sleep time varies from person to person, don’t ask too much for sleep time, sleep quality is the most important.
(6) Pay attention to sleep hygiene, do not wait for sleep, make up sleep, sleepy on bed, do not sleep do not sleep in bed (sleep time / bed time = 0.85 is the best);
(7) Consult the relevant experts, and if necessary, specialist hospitals should be consulted.