Suffer from insomnia, also may be the depression

ZhaoXiangHui The sixth people's hospital in hebei province

China's traditional Chinese medicine to

        Proverbs have cloud: "ten full meal as sleep well", sleep since ancient times is people attach great importance to the problem. Because in one's life, sleep will take nearly a third of our time, so have a good sleep is undoubtedly all yearn for and pursue. The data shows, there are nearly more than half of the urban population had problems sleeping, real life insomnia does has become the modern people with psychological problems. Insomnia and depression relation is very close, science study found that, in addition to individuals because sleep environment problems, such as voice noisy, lighting too bright, room temperature hot cold, humidity is too big and bed uncomfortable, room is too crowded, etc appear insomnia outside, more than 90% of the insomnia is caused by psychological factors. Clinical experience and that about 90% of depression patients with insomnia symptom, 70% of insomniacs may be the real cause of the depression.

        Insomnia is depression of the most common symptoms, often appear in the other symptoms before, is very stubborn, JiuZhi refractory. This kind of insomnia most often performance for wake up early, general wake up earlier than usual 2 ~ 3 hours, woke up can't sleep, this to the diagnosis of depression has diagnostic significance. A few people also manifests as a difficulty sleeping, and sleep is not deep, etc.

        Remind the reader friends, in addition to insomnia outside, if has the following recent performance, prompt may be suffering from depression, please timely to professional psychiatric doctor for help.

        Retardation of thinking: the specific performance thinking speed slow, slow response, thinking block. Depression: recent half a month to the mood always bad, all the day moodiness, pull a long face, heaves a sigh. Behavior hypoactivity: patients performance life passive, lazy, do not want to do, do not wish to and the surrounding people contact, often sitting in one side, or in bed all day long, don't want to go to work, do not wish to go out, do not wish to participate in ordinary like activities and hobbies, often alone door, alienation relatives and friends, to avoid social. Somatic symptoms: mainly have fatigue, anorexia, weight loss, constipation, some parts of the body pain, hyposexuality, impotence, amenorrhea, etc.

        In the face of insomnia generally speaking we deal with method can be called "three steps".

        The first step: their own adjustment, life will have the law.

        Because of insomnia many times because of life not to rule. So even if your long-term insomnia, also want to adhere to the night to go to bed on time, do not sleep earlier. The morning get up on time, do not late. Don't nap during the day, because the day slumber will cut you sleep at night time. Only be used at noon nap, do not let the nap instead of the normal sleep at night. Otherwise, can interfere with your "biological clock", more difficult to fall asleep at night, aggravating insomnia. In addition, your work, study to also want to have the law, don't burn the midnight oil, in order to avoid physical and mental fatigue.

        The second step: psychotic, adjust their own state of life.

        1. Remove mental burden. If you for insomnia and frustration, anxiety, one to sleep at night is mental stress, the result is often more difficult the more anxious to sleep, resulting in a vicious circle. So deal with insomnia, be sure to let nature take its course, he says. Therefore go to bed at night before, you want to do something to relax things, like take a walk, take a bath, to read a novel, and listen to soft music, etc., forget the day of tension and trouble, keep peace of mind, be helpful for your sleep.

        2. Keep a good attitude to life. Do the most interested in from the most interested in starting, or looking for other chances of success in a planned way to do some can be happy and confident activities especially in weekend such as cleaning the room on the car to listen to music, such as shopping write another life regular change is also very important to have a meal on time daily life regularly each day for a period of time for physical exercise take part in physical exercise can improve one's state of mind to improve plant nerve system function is beneficial for the mental health.

        3. Insist on physical exercise. Insist on physical exercise, can enhance the brain excitement and inhibition of regulating function, promote sleep. Jogging early in the morning, do some exercises, shadowboxing, practicing qigong, and bedtime massage, self-hypnosis, prevention and control of insomnia is effective measures.

        4. Relaxation training. Because a lot of insomnia is caused by tension and anxiety, and therefore learning to relax is the most effective modulation method. Relaxation training is the psychological doctor teach you through certain program training, make you learn the spirit and the body relax on a kind of behavioral therapy method. Easy to learn, and treatment insomnia very effective, but must persevere.

        5. Establish good interpersonal relationship. As a member of society, everyone needs the support of friendship. When there is a bad event, if there is a close can depend on interpersonal relations, to provide you with the emotional support, can help you tide over the difficulties.

        Step 3: seek help, drug therapy.

        If using the above methods later still suffer from insomnia, then you should go to a hospital psychological outpatient service, seek the aid of a psychiatrist, can give drug therapy. Although the sleeping pills can make insomniacs easy to sleep, wake up fewer and increase sleep time, but after taking sleeping pills of sleep and normal sleep is not same, because sleeping drug suppression fast wave sleep, and slow wave sleep no.4 decrease, long-term use of sleeping pills easy cause resistance and addiction. Therefore, sleeping pills only appropriate short-term use, once sleep problems solved, should stop taking sleeping pills.