The latest issue of China sleep index report shows that 38.2% of people in China have serious sleep problems, but the vast majority of patients are not diagnosed and treated timely and correctly.
However, there are only three steps from insomnia to depression.
There are only three steps from insomnia to depression.
Depression is three times more common in insomniacs.
At the same time, the depression induced by negative events in work and life mostly has insomnia symptoms, and the suicide rate of depression patients with severe insomnia will greatly increase.
However, there are usually only three steps from insomnia to depression.
Step one, "not sleeping at night and waking up early in the morning" is an early sign that insomnia can lead to depression.
People with insomnia, especially those whose main symptom is early awakening (more than 2 hours earlier than usual), should be routinely screened for depression.
Step 2: insomniacs will try a variety of methods to get rid of their insomnia, such as exercise, massage, listening to music, and searching for "family recipes."
When these methods failed to improve sleep after one round of trials, patients became anxious and fearful, an anxious stage of "struggle".
Third, the painful struggle during insomnia will consume a lot of positive psychological energy of the patient. The patient begins to gradually fall into despair, feeling that life is meaningless, unwilling to do anything, talking little, and gradually showing depression-like symptoms.
Therefore, it is better for insomnia patients to go to the psychiatric department for related assessment to further clarify the relationship between insomnia and depression.
If left untreated or with inappropriate treatment, they may develop depression.
If both symptoms are treated effectively at the same time, the patient will have the best recovery.
For those who want to shake off insomnia by adjusting their circadian rhythms, they still need to take the first step and be a little reckless.
Whether you sleep well or not, get up and get up at the same time.
To develop a sleep rhythm is to train yourself to go to bed and get up at the same time.
對于失眠患者，建議晚上10: 30-11: 00睡覺，早上5: 30-6點起床。
For insomniacs, it is recommended to go to bed at 10:30-11:00 p.m. and get up at 5:30-6 a.m.
No matter how good or bad your sleep, you must stick to this wake-up and downstairs time.
Bed rest time will be gradually extended after sleep efficiency is improved.
Extending your sleep time by 15 minutes a week is generally recommended until the ideal amount of sleep is reached.<紐約時報中英文網 http://www.738231.buzz/>
If insomnia worsens after an extended bed rest period, it is recommended to maintain the original bed rest period rather than continue to extend the bed rest period.
Whether you get enough sleep at night or not, you don't need to sleep during the day.
There's a term in sleep medicine called sleep drive, also known as sleep stress, which means that the longer you stay awake, the more sleep drive you have, the easier it is to fall asleep, and the easier it is to fall asleep.
So whether you sleep well or poorly at night, you won't be able to catch up or nap during the day.
If you sleep or take a nap during the day, you reduce your sleep drive, which can lead to insomnia.
At the same time, you can't do things that are not related to sleep, such as checking your phone, watching TV, reading books and so on.
Moderate exercise can also increase motivation to sleep.
Suggest to insist to take exercise every day, had better be aerobic exercise, be like fast walk, jog, swim, climb a mountain to wait.
Exercise should be done during the day if possible, and avoid strenuous exercise three hours before bedtime.
Whether you are asleep or not, just relax.
Many patients worry about insomnia when they lie in bed.
As a result, excessive worry can really cause insomnia.
The more they are afraid of insomnia, the more they want to sleep and the more nervous they are, so they are more likely to suffer from insomnia.
However, relaxation exercises can improve sleep by reducing anxiety in the body and mind.
There are many methods of relaxation training, such as abdominal breathing, mindfulness meditation, body scanning, etc.
, psychiatrists can refer to the guidelines for standardized guidance and diagnosis and treatment.