“Little ‘Sleepless’” heart is restless… Many who hear this song might want to get up and dance, but for those who truly suffer from insomnia, it’s probably not as fun as the song suggests. Today, the doctor will take everyone to get to know the “insomnia” in a brief version, just 5 points to understand it well.
1. What are the causes of insomnia?
- Psychological causes Stress or anxiety is found to be the most common cause of insomnia.
- Physical causes such as physical pain, menopause where insomnia results from rapid hormonal imbalance, or having diseases such as gastroesophageal reflux disease (GERD), obstructive sleep apnea (OSA), periodic limb movement disorder (PLMD), and restless legs syndrome (RLS), which are common in the general population and the elderly.
- Other conditions such as slow caffeine metabolism, excessive intense exercise, side effects from certain medications, and an environment not conducive to sleep, such as light or noise disturbances, or temperatures that are too hot or too cold.
2. How many types of insomnia are there?
- Difficulty falling asleep at the beginning, taking more than 20 minutes to fall asleep after laying down.
- Waking up in the middle of the night and difficulty falling back asleep, such as initially falling asleep easily but waking up in the middle of the night or after going to the bathroom and then having trouble falling back asleep.
- Short sleep duration, meaning sleeping only for short periods of 2-3 hours and waking up intermittently.
3. How does insomnia affect the body?
- Risk of overweight or obesity
- Lowered immunity, making one more prone to illness
- Digestive system abnormalities
- Worsened memory
- High blood pressure
- Depression and mood swings
- Weak skin, sagging, and premature aging
- Inflammatory skin rashes
- Sexual dysfunction
4. Basic self-care methods to relieve insomnia?
- Eliminate stress and relax the mind, which is the main cause of insomnia.
- Avoid heavy, hard-to-digest foods for dinner, such as meat and spicy foods.
- Avoid using devices with bright screens 2 hours before bedtime, such as watching TV, using a mobile phone, or computer.
- Prepare for bedtime 2 hours in advance by focusing on relaxing activities such as reading books or magazines, listening to instrumental music, praying, meditating, muscle relaxation massage, or using lavender essential oil.
- If hungry before bedtime, do not skip eating; it is recommended to drink warm milk, eat half a banana, or half a slice of bread just to relieve hunger.
- Arrange a suitable sleeping environment. Mattresses and pillows should be kept clean, adjust the temperature to be neither too cold nor too hot, keep the environment quiet without disturbances such as loud air conditioners, ticking clocks, animal noises, and ensure complete darkness or use an eye mask.
- If unable to sleep for more than 30-60 minutes, get out of bed for a while, then return to bed when feeling sleepy.
- Practice regular sleep and wake times every day and try to get some gentle sunlight during the day.
- Avoid other activities in bed to train the body to associate the bed with relaxation, such as eating snacks, watching TV, using a mobile phone, laptop, or talking on the phone in bed.
- If insomnia is caused by travel or changing locations (Jet Lag), melatonin supplements can be taken to help improve sleep.
5. When should you see a doctor for insomnia treatment?
If insomnia occurs more than 3 days per week for longer than 3 months, or if insomnia affects health, daily activities, and work, you should promptly consult a doctor to find the true cause and receive treatment before symptoms become chronic and cause more serious harm than expected.
