How to cope with insomnia

Approximately 90% of patients with depression have symptoms of insomnia, and in 70%, insomnia may be the actual cause of depression.

Psychological factors are the main cause of insomnia . It is not only people with mental disorders who often have insomnia, even normal people can have insomnia when they experience emotional anxiety and psychological stress. Depression, anxiety, and overconcern are common psychological characteristics of chronic insomnia. Approximately 90% of depressed patients have symptoms of insomnia, and in 70%, insomnia may be the actual cause of depression. Insomnia sufferers often overestimate bedtime and overestimate sleep time. These people experience more psychological pressure for insomnia, often "The greater the fear of insomnia, the greater the insomnia". Bad self-talk is often an important cause leading to insomnia, as long as insomnia persists.

Insomnia caused by environmental factors

Abrupt changes in sleeping conditions (e.g., business trips), noisy sounds, overly bright lighting, overheated and cold room temperatures, excessive humidity, uncomfortable beds, and crowded rooms will affect sleep. In addition, drinking tea and coffee before bedtime can also affect sleep.

Insomnia caused by illness and taking medication.

Pain, shortness of breath, asthma, frequent coughing, palpitations, gastrocnemius spasm, etc.д. Can affect sleep. Insomnia can also occur after taking central stimulant drugs or taking sedatives and sleeping pills for a long time.

Stay calm before you go to sleep

Only when the spirit is relaxed and the mood is calm is it possible to fall asleep quickly. Do not practice vigorous sports before going to bed, do not dance, do not watch movies, TV shows and fascinating books, do not worry about work and studies, do not wish unpleasant events during the day and try to eliminate psychological disturbances. . When going to bed in the evening, do not lie in bed to relive today’s mistakes, and do not plan for tomorrow’s business. Because it will make you feel more anxious or agitated, which is not conducive to your sleep.

Relieve the mental burden

If you experience anxiety and restlessness because of insomnia, you will be nervous when you go to bed at night. As a result, the more anxious you are, the harder it is for you to fall asleep, creating a vicious circle. Therefore, to cope with insomnia, we must let ourselves go and face it calmly. Therefore, before going to bed at night, you should do something to relax, such as going for a walk, taking a bath, reading novels, listening to soft and light music, etc.д., forget about stress and worries during the day and maintain a calm state of mind, which is good for Sleep.