Can’t sleep, sleep lightly, wake up early... The incidence of insomnia in Chinese adults is as high as 38.2%. Having a good night's sleep has become the dream goal of more than 300 million Chinese people. March 21 is World Sleep Day. Xiao Xin recently visited the sleep ward of Shanghai Mental Health Center and found that "not sleeping well" is just an appearance, and there are various reasons behind it; and there are no fixed standards for "how to sleep", and the countermeasures vary from person to person. .
Sleep Disorder Research Ward of Shanghai Mental Health Center
See, strange sleep problems!
On July 1, 2019, the Shanghai Mental Health Center opened a sleep disorder ward. Earlier, the hospital had already opened a specialty sleep disorder clinic. Everyone who comes has "late-night worries". Ms. Li, who is in her 50s, suddenly "because of illness" after returning from abroad. Every morning, friends always receive WeChat messages from her, saying some brainless words. Ms. Li is normal during the day, but she is completely unaware of her behavior. "This is sleeping and walking disorder, commonly known as sleepwalking. It usually occurs in children and has few adult cases, which may be related to her failure to adjust the jet lag smoothly when she came back from abroad." Yuan Chengmei, the leader of the sleep disorder discipline in Shanghai Mental Health Center, said that the drug Cooperating with sleep cognitive behavioral treatment, the troubles were relieved after a period of time.
Ms. Qin, who is in her 30s, said that she was "sleepy". While driving a meeting, the boss gave a passionate speech on the stage and fell asleep. She was driving a car and waiting for a red light, and her eyelids had to close her eyelids. Ms. Qin said that she would suffer from insomnia at night and be confused during the day. When sleepiness hit, I was unable to resist sleep, and suddenly "disappeared" and was confused when I woke up. Yuan Chengmei said that this disease is called narcolepsy, and some are accompanied by catastrophic attacks. Narcolepsy is very dangerous, and sudden sleep may pose a safety hazard.
△Sleep Disorder Research Ward of Shanghai Mental Health Center, doctors are inquiring and treating patients
There are many kinds of sleep disorders, and insomnia is the most common sleep disorder. Ms. Zhao, 55, was anxious when she was young and prone to insomnia. As I get older, I have more and more days of sleeping. Only by taking sleeping pills can I fall asleep. After taking sleeping pills for more than ten years, she finally found that even taking medicine one by one could not get enough sleep. She also found that she had a memory decline, had difficulty concentrating her energy, and was in a bad mood. Fortunately, after three months of anti-anxiety and sleep-improving medication, her sleep time gradually grew longer and her mood became calmer.
These people have become the high incidence of sleep disorders
There are many reasons for sleep disorders. In addition to neurasthenia, physical diseases, depression, anxiety, etc., they also include quarrels, exams, watching horror movies, etc., which makes them feel mentally affected by quarrels, exams, watching horror movies, etc. Stimulation; in an anxious state; young people stay up late; rely on alcohol, sleeping pills, and coffee all year round to fall asleep; play with mobile phones, exercise, and be too excited before going to bed.
Yuan Chengmei said that being unable to sleep is often a signal that can reflect the physical and mental status, which is also one of the reasons why their mental health centers open a specialty clinic for sleep disorders. Long-term sleep disorders can also bring many health problems, such as cardiovascular and cerebrovascular diseases, endocrine disorders, depression, dementia, etc.
Sleep medicine is still a young discipline. The types of diseases admitted to the Sleep Disorder Ward of Shanghai Mental Health Center include insomnia, mental and mental illness accompanied by insomnia, physical diseases accompanied by insomnia, narcolepsy, sleep apnea syndrome, circadian rhythm Abnormal, abnormal sleep, etc. Among them, five single wards are used for multisomnography monitoring. The patient puts patches on the head, face, neck, chest and other parts, and then has a comfortable sleep here, including electroencephalopathy, eye movement, breathing, and heartbeat. Information such as frequency and limb movements will be transmitted to the data analysis center of the sleep ward for doctors to obtain the final sleep report and provide targeted intervention and treatment.
△Nurse in the Sleep Disorder Research Ward of Shanghai Mental Health Center is wearing a sensor for a patient with a sleep monitoring instrument
△A patient is performing sleep monitoring
"We often think that the elderly are more likely to have sleep disorders, which is to be shattered and darkened. The secretion of the protein is related.In fact, more and more people are suffering from sleep problems now, including white-collar workers, high school students, college students, full-time mothers, breastfeeding women, etc...." Yuan Chengmei said that the tired new mother had to take care of her baby after giving birth, and the whole sleep became The fragment is also accompanied by depression and anxiety, and after breastfeeding, it becomes a chronic sleep disorder.
There is also a group of neglected people, which is full-time mothers. In the sleep ward, Ms. Zhang was tested for abnormal circadian rhythm, which is more common. Said that the sleeping cycle is different from that of others. I learned in detail that because there is no fixed schedule, I go to bed without any time every day. After a period of time, it will cause sleep rhythm disorder, and I can't sleep when I should go to bed at night . Of course, there are many young people who have this disease who "make a disease". They stay up late at night and don't get up in the morning, and their biological clocks are messy.
"High school students and college students have insomnia, in addition to the high school pressure, they also have interpersonal relationships. , family relationships are not handled well. "Yuan Chengmei said that more than half of the insomnia are caused by emotional anxiety, among which more women than men. There are also a considerable number of people who are not good at sleeping habits.
Correcting cognitive behavior is the primary
"It often happens Some patients said, I am afraid that it will be dark, I am afraid that I will lie in bed without any sleepiness, I am afraid that I will wake up and see that it is 1 a.m., I am afraid that after waking up and down, I will be unable to fall asleep again, I am afraid that I will wait for dawn in pain ...I also feel deeply the pain of insomnia of patients and want to help them. "Yuan Chengmei did not study sleep before, but it was her professional "foundation" of physical and mental illness, which gave her more experience and means to treat patients with sleep disorders.
Yuan Chengmei also said that at present, Insomnia treatment, correcting cognitive behavior is put first, and then improving sleep habits, physical therapy, and drug treatment. She introduced that insomnia patients should establish the following concept: do not pay too much attention to sleep, do not force themselves to fall asleep, and do not care about how long they fall asleep; Don't make a big deal about bad sleep at a certain night, allowing yourself to have insomnia. When you can't sleep, you can wear clothes and leave the bed and do what you want to do.
Interestingly, there are some patients who are at night Not being able to sleep is actually "fake insomnia". This is how Mr. Liu, who is in his 50s, said that he has not been asleep for several months, but after sleep monitoring, his sleep structure is "qualified", not only deep sleep, light sleep, but also dreams . Faced with such scientific reports, Mr. Liu still insisted, "I didn't fall asleep last night." What's going on with
? Yuan Chengmei said that this type of patient actually had a deviation in sleep perception. Contradictory insomnia is not yet It is completely clear about the reason, but it is also inseparable from the psychology. In fact, there are almost no people who don’t sleep at all. Such patients may be able to sleep for 5 or 6 hours, but think they have only 2 or 3 hours. "Let them believe it If you do sleep well, you won’t have such a heavy psychological burden. "
△A corner of the sleep disorder research ward of Shanghai Mental Health Center, posted with thanks, messages, and hand-drawn pictures from patients who have been treated here,
Some people can't wake up, and "ghost pressing on the bed" appears. There is a fear of it. There are many versions of the so-called "ghost pressing on the bed" among the people. In medicine, it is called recurrent isolated paralysis. It is a separation state in which consciousness is restored during the awakening process but muscle tone has not yet recovered. , without serious adverse consequences. Yuan Chengmei said that this apnopathy often occurs when awakening from the rapid eye movement period (also known as the multi-dream cycle) in the sleep cycle. In this sleep state, people's dreams The activity accelerates and the body's muscles begin to stop. This temporary paralysis can sometimes cause the patient to still be unable to move after waking up. "We have experienced it more or less several times in our lives, especially when you fall asleep late or are tired. It is relatively easy to appear and does not require special treatment. "
Don't lie in bed if you don't sleep
During the treatment of insomnia, Yuan Chengmei once said to a patient, "According to your sleep diary, you need to fall asleep at around 1 o'clock every night and wake up at 6 o'clock. , then please go to bed at 1 o'clock every day and get up at 6 o'clock."The patient exclaimed, "I have already lost insomnia, do you still tell me to stay up late?" "
Yes, if you only have 5 hours of sleep, sleeping and getting up are two important "anchor points". Tossing and turning in bed in the morning will only bring anxiety, and brushing your phone, eating and other things that are not conducive to sleep. Habits have dragged the hind legs of sleeping well. Yuan Chengmei said that of course this is just the first step. If you can adjust such a cycle for two consecutive weeks, you can appropriately extend your sleep time.
Sleep is a thing The magical thing is like a round-robin race. Simply put, light sleep, deep sleep, and dreams are a cycle, about 90 minutes, and sleeping at night will go through 4-6 such cycles. And everyone will dream, just Some people can't remember it.
"Some people are larks, used to going to bed early and getting up early; some people are owls, used to going to bed late and getting up late. Everyone has different sleep habits. It is generally recommended that adults fall asleep before 11 o'clock and sleep 7 hours, but some people sleep 4 or 5 hours, while others sleep 8 or 9 hours is not enough. It is difficult for ordinary people to distinguish whether they have poor sleep habits or have real sleep disorders. There is no unified standard for sleep, and there are relatively large individual differences. "Yuan Chengmei said that sleeping is just to preserve physical strength for the next day's work and life. There is a relatively simple judgment standard. When you don't feel tired the next day and it doesn't affect your work and life, it means that the quality of sleep is OK.
at the same time, She believes that occasional insomnia does not require special treatment. However, insomnia lasts for a long time, and there will be more than 3 days of sleep in a week, which will affect work, life and mood. You still have to go to the hospital for a check-up.
Bad sleep habits How many items have you taken?
Get up late after staying up late.
Don’t use the daytime to make up for it if you can’t sleep at night. If you sleep for two hours late, don’t get up two hours late.
Lying down and resting when you don’t sleep.
Don’t lie in the bed when you are not sleeping, and don’t lie in the bed by swiping your phone, watching computer, playing games or eating. Some people lie in the bed when they have time, and they lose all sleepiness when it’s time to sleep.
Drink something tonight Sleep well.
Drinking alcohol to help sleep can destroy the sleep structure. You often snore in the first half of the night and stare at the ceiling in the second half of the night.
Don't take or over-rely rely on drugs.
Don't over-reject sleeping pills, nor do you rely too much on them, especially Add medicine by yourself, use it under the guidance of a doctor, and add anti-depression and anxiety drugs when necessary.
Make up for sleep at any time, relying on nap to refresh yourself.
Sleep regularly, it is best to fall asleep at a fixed time every day. The length of sleep is also relatively fixed. Taking a sleep at any time during the day will destroy the sleep rhythm. It is best to control naps within 20 minutes.
If you can’t sleep well, you should sleep hard.
The result of hard sleep is that the more anxious you are, the less you can’t sleep. People’s psychological hints The effect is very powerful, so you should relax when you fall asleep.
The room is in a dark state for a long time.
Light adjustment is very important. After getting up in the morning, you should open the curtains to fully absorb the light and fresh air, so that melatonin can be reduced secretion , enter "day mode".
Exercise before going to bed to make yourself sleep soundly.
There is not enough activity during the day, and the need for sleep will be reduced. Therefore, physical exercise can help you sleep healthy, but do not exercise at high intensity before going to bed. Avoid insomnia due to being too "excited".
Golden Coast Studio
Author | Zuo Yan
Photography | Xu Cheng
Source: Xinmin Evening News
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