Difficulty falling asleep refers to difficulty in entering a stable sleep state, which is a type of insomnia. Most normal people can fall asleep within 30 minutes after going to bed and last for 4 to 10 hours, while people with insomnia cannot fall asleep for a long time after going to bed, and it is difficult to maintain sleep even if they fall asleep. Lack of energy, learning and work are affected.
Difficulty falling asleep is often caused by psychological and physical factors.
- The most common psychological reasons include excessive work pressure, fierce social competition, improper handling of interpersonal and family problems, nervousness in study and before exams, emotional anxiety and depression, alcohol and drug dependence, unexpected blows, and separation of loved ones. funeral, personal loss, etc.
- Physiological reasons are mainly physical diseases, which are caused by medication, poisoning or environmental factors, such as patients with physical diseases suffering from pain and obvious discomfort, patients with endocrine diseases, patients who take central stimulants and depression for a long time during or after taking drugs. Both medications can cause insomnia or difficulty maintaining sleep.
Patient case:
Male patient, married, engineer.
Before the illness, she was introverted, sensitive and suspicious, very willful, and silent. Because the academic qualifications are lower than the others in the department, but they are not willing to lag behind, so they study and work day and night. Since becoming the leader of the department, the psychological pressure has been greater. For more than a year, it has been difficult to fall asleep, dreamy and easy to wake up, easy to fatigue, often feeling dizzy, unable to concentrate, memory loss, irritability, loss of appetite, frequent diarrhea, and obvious changes. Thin, and gradually feel physically weak. Taking sleeping pills for a long time can not maintain three hours of sleep, and the next day I feel groggy, and it is difficult to persist in working. Once went to psychological specialist to receive treatment, 3 times a week, after two weeks of treatment, the patient gradually returned to work.
Common causes of difficulty falling asleep and how to relieve them
1. Reason for Employment
Now many college students are facing employment pressure and have trouble falling asleep. Manifested as feeling heavy, depressed, not interested in things around, disappointed in life, losing confidence in the future, unable to feel the joy of life, immersed in depression all day long. Physical discomfort, fatigue, loss of appetite, severe insomnia, memory loss, and significant decline in academic performance.
Patient case: A college student patient, he first went to the Department of Internal Medicine and Neurology and then transferred to the Department of Psychology for treatment. After a month of psychotherapy, his depression was eliminated, his mood was stable, he slept well, his memory recovered, and his academic performance improved.
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2. Climate change
Seasonal changes can also cause difficulty falling asleep, which is more common in spring. Faced with this situation, there is no need to worry. You should strengthen your exercise and relax when you sleep.
3. Age reasons
Difficulty falling asleep also occurs as we age, usually due to calcium deficiency. Drink a glass of warm milk of 300-400ml before going to bed, and strengthen exercise at the same time. In addition, for people who have difficulty sleeping caused by work pressure or other important things, it is best to carry out self-psychological adjustment and strengthening exercises. If there is difficulty, they have to resort to drugs, but drugs can only provide temporary relief. Long-term use, Pay attention to avoid drug dependence.
Difficulty falling asleep is a common disease in psychological specialists, but the traditional treatment is often based on drug sedation, which is effective during the period when the patient is taking the drug, and is easy to relapse after stopping the drug, and drug dependence will occur after long-term drug use. Hypnotherapy, behavioral therapy, and physical therapy combined with a small amount of medication can quickly and effectively reduce the side effects of heavy medication, allowing patients to recover physically and mentally.
Prevention and treatment of insomnia
Actively carry out psychological and emotional adjustments, overcome excessive tension, excitement, anxiety, depression, panic, anger and other negative emotions, achieve happiness and anger, keep the spirit comfortable, and try to treat sleep with a relaxed and natural attitude.
Patients with insomnia should establish a regular work and rest system, engage in appropriate physical activity or physical exercise, enhance their physical fitness, persevere, and promote physical and mental health.
Second, develop good sleep habits. Dinner should be light, not too full, and avoid strong tea, coffee and smoking. Avoid stressful and exciting activities before going to bed, and develop a regular bedtime habit.
In addition, pay attention to the tranquility of the sleeping environment, the bed should be comfortable, the light in the bedroom should be soft, and efforts should be made to reduce noise and remove various external factors that may affect sleep.
Choose the right sleep aid methods, such as foot bath, eye exercises, family acupoint massage, etc. I would like to remind you that the common sleep aid method of drinking milk before going to bed is not advisable in the age of overnutrition, especially for middle-aged and elderly people, which increases the risk of high uric acid, high blood lipids, and high blood sugar.
Conclusion
Trouble sleeping can stem from a variety of factors, ranging from stress and poor sleep hygiene to medical conditions and hormonal changes. Understanding the root causes of your sleep difficulties is the first step toward finding effective solutions. By making intentional lifestyle changes, seeking medical advice when necessary, and creating a sleep-conducive environment, you can take control of your sleep and enjoy the benefits of restful nights. Remember that improving sleep requires patience and persistence, but the positive impact on your overall well-being is well worth the effort.
