According to the statistics of western scientists, there are no fewer than 40 reasons that can cause insomnia at present, but to sum up, the most important ones are psychological factors and environmental factors, and some of them are caused by physiological diseases or taking irritating drinks such as drugs and alcohol.
First, the causes of insomnia
After years of clinical observation, physiological psychologists agree that psychological factors rank first among the causes of insomnia. Their conclusion is also very simple, that is, only humans can suffer from insomnia. Because all human behaviors and activities are dominated by psychological factors; Happiness, anger, sadness, joy, sadness, fear, shock and other psychological factors will make people insomnia.
Primary school students who will go for a spring outing tomorrow, junior high school students who will take part in a football match next week, senior high school students who will take the college entrance examination next month, and even young people's success and failure in work, study and life will make them taste insomnia to varying degrees. However, how to treat animals with this stimulus that can cause excitement, anxiety, sadness, joy or sadness? In horse racing, the horse that won the second place only one head ahead will still fall asleep soon after the race; Cats will not toss and turn because of the unfortunate death of their owners; Dogs that fought fiercely for bones but didn't grab them still slept soundly. ...
Although these animals have brains and secrete serotonin to varying degrees, they are "careless", that is, psychological factors have little influence on them, so they can't "taste" insomnia.
Many people feel panic and fear about insomnia because they lack knowledge about sleep. They think that insomnia will do great harm to their health and always whisper, "Don't lose sleep tonight!" " "As a result, I can't sleep well. Of course, if insomnia is caused by physiological reasons, you also need to take medicine. For example, because of insomnia caused by pain, diarrhea and cough, you can "prescribe the right medicine" to relieve pain, diarrhea and cough and then you can have a good sleep. Insomnia caused by some chronic diseases, such as hyperthyroidism, hypertension, poor blood circulation, etc., should be treated from the root, and sleep well after being cured. Sometimes I really can't sleep, and I don't have to be stiff. You can take some sleeping pills in moderation, such as diazepam, hypnotics and metoprolol.
Some sleeping pills can hypnotize immediately, while others can prolong sleep. These sleeping pills with different effects can be taken in small amounts. If you take some auxiliary drugs such as sedatives at the same time, the effect will be better. I advocate taking some sleeping pills when you need them, so you don't have to be nervous about sleeping pills. Psychologists have confirmed that the "harm" of sleeping pills themselves (not necessarily harmful, just called "harm") is far less harmful than the fear of sleeping pills.
Of course, taking sleeping pills to treat insomnia is a temporary solution, so don't take sleeping pills easily. The most fundamental and thorough way is psychotherapy, because insomnia is mainly caused by psychological factors. According to the "conditioned reflex" theory initiated by Pavlov, a great brain physiologist in the Soviet Union, someone did the following experiment: He gave an insomniac a sleeping pill and said, "This medicine is very strong, and it will be harmful to your health if you use it too much, so you can't give it more, because you can't sleep all the time, so I'll give you one."
As a result, the sleeping effect of this powerful sleeping pill is not as good as the following language hint: "This sleeping pill has no side effects, one tablet is enough. But because you can't sleep, I'll give you two. " Then, although he was given fake sleeping pills made of milk powder or flour, he would sleep soundly.
This real experimental example once again proves the effect of maintaining mental health on sleep.
Second, several types of insomnia
1. Neuropathic insomnia
This kind of people used to sleep well and have plenty of time, but because they overestimated the significance of sleep to their health, they always wanted to sleep more and were always afraid of lack of sleep. So, some people lie down at 8 o'clock in the evening, afraid that they can't sleep; Some have been taking sleeping pills; Some use wine instead of sleeping pills; Wait a minute.
This kind of person, in order to sleep well, the room should be dark, afraid of light, quiet and afraid of noise, and even the family members are not allowed to talk. The more they do, the worse they sleep. They go to bed earlier and get up later than everyone in the family. This is because they are absorbed in sleeping.
In addition, many of these people are inactive during the day and always want to worry, so they have no physiological requirements for sleep and can't sleep well.
We need to enlighten such people ideologically. You can give them a few examples and tell them that anyone who makes a difference is a person who cherishes time against time. Enough sleep is enough, but no amount of sleep will help.
2. Depressive insomnia
This type of insomnia is different from neurotic insomnia in nature, they are just the opposite. Nervous insomnia can be said to be a kind of false insomnia, which is psychological insomnia; And depressive insomnia can be said to be real insomnia, physical insomnia.
People suffering from depression will feel restless, have weak interest, feel more tired, lose appetite and lack initiative, so insomnia will "take advantage of it." If nervous insomnia is characterized by difficulty in falling asleep, then depressive insomnia is characterized by easy to fall asleep, but the time is not long. After sleeping for two or three hours, the brain is still in a semi-excited state, and it is difficult to sleep after waking up. There are many specific drugs for this kind of insomnia, which is easier to treat than neurotic insomnia.
3. Special insomnia
This kind of insomnia, I am not so conscious of insomnia, and I am not worried about insomnia. Some of them will get up in the middle of the night to do this and that; Some people fool around before going to bed, sleep late, but get up early. Such people are insomniacs in the eyes of others, but I don't have any psychological pressure. The problem is that their physical strength and energy are not up to the "enough" standard of normal people, so after a long time, many consequences of insomnia will gradually emerge. Therefore, such people are actually mental disorders.
Third, prevent insomnia and keep "enough"
The most common way to promote sleep is to develop regular daily habits, sleep regularly and get up regularly; Insist on proper exercise in line with your physical strength every morning or afternoon; Don't smoke, don't drink, and don't drink stimulating drinks before going to bed; The bedroom maintains a quiet atmosphere and fresh air; Maintain a comfortable mood and eliminate the interference of various inner troubles; Don't use your brain too much or think too much before going to bed; Don't eat too much dinner, don't eat too greasy food; Take a walk before going to bed, relax, wash your feet with warm water, and if possible, take a warm bath to relax your muscles. If you need to take sleeping pills, you should follow the doctor's advice to avoid taking too much. Don't take sleeping pills for more than 3 weeks. Wait a minute.
The most important of these methods mentioned above is to stay calm before going to bed, and other methods can be said to be some auxiliary means. For example, although a person lives a regular life, insists on physical exercise, has no bad habits of smoking and drinking, has ideal living conditions, washes his face and feet before going to bed, and so on, he will still suffer from repeated "insomnia" in bed because of heavy anxiety and anxiety.
When some young people suffer from insomnia, they often drink some wine before going to bed, thinking that this is a good method of hypnosis, but it is actually wrong. In 2008, some doctors in the United States found through experiments that the number of pauses (at least 10 seconds each time) of people who drink before going to bed is 1 10 times, while those who don't drink alcohol only have 20 times. Most people who drink alcohol also have irregular lung luck at least once. A drinker will have 380 abnormal phenomena related to breathing every night, but if he doesn't drink, there will only be 207 abnormal phenomena at night. The most common abnormal phenomenon after drinking alcohol is the sharp decrease of oxygen in blood, which is related to mortality. Scientists have confirmed that men who are overweight, drink too much and often take sleeping pills will all lead to hidden unfavorable factors that shorten people's life span, which are related to apnea during sleep. Therefore, if anyone has the habit of drinking before going to bed, it is best to get rid of it quickly.
Many people have accumulated and summarized their own experiences and methods of treating insomnia, and some of them can be used for reference. For example, a doctor from Hunan Maternal and Child Health Hospital contributed to Beijing Evening News in April 2008, describing her personal experience in treating long-term insomnia: taking vitamin B 1 before going to bed, starting with 7 or 8 tablets, then reducing it to 6 tablets, and finally taking only 3 tablets every night, so that she could fall asleep quickly, alleviating the distress that she could not sleep even if she took sleeping pills before.
She told many insomnia patients about this therapy, and they all received the same effect. It is understood that the role of vitamin B 1 is to maintain the normal functions of the nervous system, heart and digestive system and promote glucose metabolism; Its use is to treat beriberi, neuritis, anorexia, herpes zoster, etc. Why taking vitamin B 1 can treat insomnia needs further investigation, but there is no doubt that it can inhibit the higher nervous system of the brain. Friends who can't sleep can try.
Finally, a sleep method of "breaking sleep" is introduced. That is, when you are busy, tired and nervous, take time to take a nap. It will relieve your fatigue, cheer your spirit and improve your work efficiency. Even some people can stay awake for a long time after a nap. Why is there such an effect? Because a nap is like charging, it can make up for lack of sleep. Finding a corner and reclining for a while will make people feel more comfortable and psychologically buffered, and can also eliminate the anxiety caused by work and relax their psychological tension. In addition, after getting into the habit of taking a nap, you can improve your ability to control sleep, and you can fall asleep immediately when you want to sleep.
However, not everyone can break the nap. This is because: first of all, we must solve the problem of ideological understanding, don't feel disgusted with taking a nap, and think that taking a nap is unsightly and uncivilized; Secondly, it is necessary to eliminate all kinds of psychological interference and train into a hard kung fu that can take a nap at any time as long as possible.
Dr. Weber, a psychologist at the University of Florida, said: "Napping is not only the last behavior that babies give up before leaving infancy, but also the first behavior that adults' rejuvenate'. Napping is actually human submission to nature. " What he means is that taking a nap is a natural thing. There is no need to be ashamed of taking a nap, and there is no need to feel disgusted. Weber also said that the natural tendency of taking a nap will continue into adulthood, and it is often suppressed by public pressure.
Of course, this is not to suggest that everyone should take a nap regardless of time, occasion and other conditions. For example, in an important and serious meeting, you can't take a nap, because you often don't hear important speeches or discussions when you take a nap. You can't take a nap after meeting your girlfriend. In the 1950s, I met my girlfriend for the first time in the park. A young university teacher was so tired that she dozed off for a while because she had prepared lessons too late the night before, so that her lifelong event almost fell through.
A healthy group of college students is undoubtedly an important force in building a harmonious and healthy campus. The mental health level of