Liao Zhuanjing said that it is normal to occasionally sleep poorly, and it is a life experience that most people have had. As long as you can adjust it back, you don't have to ask yourself to sleep well every night; the picture shows the situation.

(Picture taken from shutterstock)

[Health Channel/Comprehensive Report] Sleep accounts for nearly 1/3 of a day. Sleep can restore the body and mind, reserve energy, consolidate memory, etc. However, sometimes it may be based on some internal and external factors (such as physical and mental discomfort, stress In this regard, Liao Zhuanjing, a clinical psychologist of Good Day Psychotherapy Center and a clinical psychologist, has sorted out 5 major methods to achieve high-quality sleep on Facebook:

●Accumulate enough activity during the day: engage in sports that will sweat and accelerate the heartbeat.

But avoid excessive rest and lying in bed during the day; avoid strenuous exercise at night.

Please read on...

●Pay attention to activities before going to bed: reduce caffeine intake in the afternoon; do not overeat at night; reduce the use of substances such as tobacco and alcohol; engage in relaxing activities (such as bathing, reading, muscle/breathing relaxation) before going to bed.

● Shorten the time in bed: Avoid cultivating sleep in bed, get up first when you can't fall asleep, do other things that can make you relax, and then go back to bed when you feel sleepy.

●Maintain regular work and rest: You can set the time to get up first, and then push back the time to go to bed; receive more light after getting up to stabilize the biological clock.

●Create a comfortable sleeping environment: proper room temperature, lighting, less noise and a comfortable mattress.

Types of insomnia

● Difficulty falling asleep: tossing and turning, unable to fall asleep.

●Difficulty maintaining sleep: light sleep, frequent waking up, difficulty in going back to sleep after waking up.

●Wake up early: wake up earlier than expected time, and can't fall asleep smoothly after waking up.

Possible causes of insomnia

1. Irregular life and rest.

2. Poor living habits (such as taking caffeine products before going to bed, overeating at night, etc.).

3. Poor sleeping environment (such as noisy environment, the bed is too soft and too hard, etc.).

4. Physiological factors (such as sleep apnea, restless legs syndrome, arthritis, etc.).

5. Psychological factors (such as nervousness, anticipatory anxiety about insomnia, etc.).

6. The influence of mental symptoms (such as depression, anxiety, bipolar disorder, etc.).

7. Others.

Insomnia becomes a disease

Liao Zhuanjing pointed out that according to the fifth edition of the Diagnostic Criteria Manual of Mental Disorders (DSM-5), insomnia is diagnosed when there is difficulty in falling asleep, difficulty maintaining sleep or waking up early and the following symptoms are met:

● Subjective complaints of dissatisfaction with the quality or quantity of sleep.

●cause clinically significant distress or cause functional impairment in important areas (eg, social, occupational, academic, etc.).

●At least 3 nights a week with difficulty falling asleep; at least 3 months with difficulty falling asleep.

● Difficulty falling asleep despite having ample opportunity to catch up on sleep.

●Can't make better choices with other sleep-wake disorders, coexisting mental illnesses, or physical conditions.

Liao Zhuanjing explained that it is normal to occasionally not sleep well, and it is a life experience that most people have had. As long as you can adjust it back, you don't have to ask yourself to sleep well every night.

However, if you continue to have trouble sleeping, it is recommended to seek medical attention to clarify the cause, and if you need to take medication, you must follow the doctor's advice and do not increase or decrease the medication by yourself.

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keywords

  • Insomnia

  • sleep

  • sleep disorder

  • psychological pressure

  • Difficulty falling asleep

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