Insomnia, also known as insomnia, refers to the loss of normal sleep.
Insomnia is a type of disease characterized by frequent inability to obtain sleep, mainly manifested as insufficient sleep time and depth.
Mild cases - difficulty falling asleep, or sleeping but not fully awake, sometimes sleeping and sometimes waking up, or unable to sleep again after waking up.
Severe cases - staying up all night often affect people's normal work, life, study, and health.
1、 The function of sleep
1. Relieve fatigue and restore physical strength. The main way to eliminate physical fatigue during sleep.
2. Protect the human brain and restore energy. Sleep helps protect the brain and enhance cognitive abilities.
3. Enhance immunity and restore the body.
4. Sleep can enhance the body's ability to resist diseases, thereby strengthening the body's resistance.
5. Promoting development, sleep, and child growth are closely related.
6. Beauty skin. During sleep, the secretion and clearance processes on the surface of the skin are strengthened, and the circulation of capillaries increases, accelerating skin regeneration and preventing premature aging, making the skin smooth, rosy, and elastic.
2、 The definition of insomnia by the World Health Organization
1. Difficulty falling asleep, maintaining sleep disorders, or lack of recovery after sleep.
At least 3 times a week and for at least one month, sleep disorders that cause significant discomfort or affect daily life.
3. There are no neurological disorders, systemic diseases, use of psychotropic drugs or other medications that cause insomnia.
3、 Sleep problems you may encounter
1. Long term sleep deprivation or poor sleep quality.
2. Falling asleep while driving.
When the activity level is not high, it is necessary to stimulate one's energy, such as watching TV or reading books.
4. Difficulty concentrating on work, study, or life.
5. Poor work/study performance.
Others often say that you are drowsy.
7. Poor memory.
8. Slow response.
9. Difficulty controlling one's emotions.
10. Take frequent naps during the day.
4、 What bad habits can cause insomnia?
1. The longer you lie down while forcing yourself to sleep, the worse your sleep will be. It's not just going to bed when you want to, but sleeping in bed waiting for sleep.
2. Treat bedtime as a time for reflection, while making plans for the next day's itinerary. The more you think about it, the more you can't sleep, and even make some problems more and more annoying.
Once someone has experienced insomnia, they will not believe that they can sleep better and start worrying as soon as it gets dark. In fact, sleep is a normal psychological need, and the more worried they are, the less they will be able to sleep.
People who suffer from insomnia in the middle of the night are most likely to pick up their alarm clock to check the time. However, when the time passes by, they will open their eyes until dawn. Therefore, the correct way is to get up in the middle of the night without looking at the clock, turn around and continue sleeping.
A bed is a place where people sleep. Reading, eating, and watching TV in bed as usual can easily cultivate an atmosphere of not wanting to sleep.
6. Some people are accustomed to sleeping in segments, which may appear to have the same (or increased) total duration on the surface, but the sleep structure is fragmented, resulting in poor sleep quality.
5、 How to judge insomnia
1. Do you often have difficulty falling asleep.
2. Often unable to continue sleeping after waking up at night.
Wake up very early in the morning.
After waking up, I feel exhausted all over.
5. Insufficient energy during daytime work, often accompanied by feelings of restlessness and depression.
6. Often lack concentration and memory decline.
The above situation repeatedly occurs, forming a vicious cycle.
If you choose "yes" for two or more of the above situations, then you may have some symptoms of insomnia.
6、 Sleep hygiene education
1. Arrange a comfortable sleeping environment
According to habits, close doors and windows, adjust indoor temperature, suitable temperature for summer is 25-28 degrees, winter is 18-22 degrees, relative humidity is 50% -60%;
Close the curtains (preferably dark) to block outdoor light, turn off the lights, and create a comfortable, quiet, and dimly lit sleeping environment.
2. Self care
Adhere to regular sports and recreational activities, and avoid intense activities at night.
Adhere to the correct habits of using the bedroom and bed. Apart from sleep and sexual activity, do not do anything else in the bedroom and bed, such as watching TV, reading, working, etc.
Adhere to a regular daily routine, and the most important thing is to wake up on time. Even on weekends and holidays, do not stay in bed or sleep in.
For most people, insomnia is a normal reaction when encountering stressful events in life and work. At this time, attention should be mainly focused on solving the problem, rather than shifting to "how to sleep well" or using "good sleep" as a prerequisite for solving the problem.
Try to avoid "positive" contact with the three major factors, quit smoking and drinking, strictly control caffeine intake, especially after 2pm, do not use alcohol to treat insomnia, especially not use it together with hypnotic drugs.
7、 Traditional Chinese Medicine's understanding of insomnia
Yang excess and Yin deficiency, Yin Yang loss.
Yin deficiency cannot absorb Yang, and Yang excess cannot enter Yin.
When the yang energy is exhausted and the yin energy is strong, the eyes become dim; when the yin energy is exhausted and the yang energy is strong, one cannot sleep.
The disease is located in the heart and is related to the liver, kidneys, and spleen.
8、 The principle of traditional Chinese medicine treatment is to supplement deficiency and eliminate excess, and adjust yin and yang.
Supplementing deficiency with nourishing qi and blood, nourishing liver and kidney, and calming the brain and mind.
Diarrhea can be used to clear the liver and fire, clear heat and phlegm, and promote digestion.
9、 Traditional Chinese Medicine Syndrome Type of Insomnia
Liver Fire Disturbing the Heart: Insomnia is accompanied by impatience and irritability, dizziness and head swelling, red eyes and tinnitus, lack of appetite, thirst and thirst, red eyes and bitter mouth, yellow and red urine, and constipation.
Phlegm heat internal disturbance: insomnia, heavy head, excessive phlegm, chest tightness and wristband, loss of appetite and belching, irritability and bitter mouth, dizziness, greasy and yellow coating.
Yin deficiency and fire hyperactivity type: Insomnia accompanied by restlessness, palpitations, dizziness and tinnitus, forgetfulness, lower back pain, restlessness and heat in the five hearts, dry mouth and less saliva, and red tongue.
Heart and spleen deficiency: insomnia, frequent dreaming and easy awakening, palpitations and forgetfulness, dizziness and vertigo, limb fatigue and exhaustion, tasteless diet, pale complexion, abdominal distension and loose stools, pale tongue texture.
Ear therapy: Use Wangbuliuxing Seed Patch for compression.
Selection of acupoints: Subcortical, Heart, Kidney, Liver, Shenmen, Anterior Pendulum, Ear Vest.
Effect: Harmonize yin and yang, calm the mind and promote sleep.
Attention: Press 3-5 times a day on your own, each time for 30-60 seconds per acupoint. Replace every 3-7 days, alternating between ears.
Acupuncture and moxibustion and moxibustion, based on the basic theory of traditional Chinese medicine and syndrome differentiation, coordinates yin and yang, strengthens the body and dispels pathogens, dredges the meridians, nourishes blood and calms the nerves to achieve the purpose of treating insomnia.
Head characteristic massage: "The head is for the various yang and perineum", using gentle techniques to operate the head can promote blood circulation, improve symptoms such as headache, dizziness, lack of concentration, and memory loss caused by insufficient cerebral blood supply and hypoxia, and effectively regulate cerebral cortex function to restore normal physiological sleep.
Moxibustion: Under the guidance of traditional Chinese medicine theory, the method of moxibustion is used for treatment to achieve the effects of tonifying the heart and qi, nourishing the heart and calming the mind, regulating hormone imbalances in the body, and calming the mind.