This is an automatically translated article.
Posted by Specialist II Khuc Thi Nhan - Neurologist - Outpatient Department - Vinmec Times City International Hospital
Insomnia is a sleep disorder, manifested by difficulty falling asleep, waking up at night, and then starting to fall asleep and tired in the morning. The disease is common in the elderly and in both sexes, but the incidence is higher in women than in men. Insomnia is a rather serious health problem, which is the source of fatigue, lack of concentration and attention, loss of joy, irritability, mood disturbances, and increased risk of insomnia. risk of depression, reduced work efficiency.
1. What factors affect sleep?
Most adults need about 8 hours of sleep a day. If you get enough sleep, you won't want to sleep during the day. Insomnia is not a disease but a symptom of many different conditions such as psychological trauma, anxiety, depression, job loss, shift work, use of stimulants such as coffee and tobacco, illness. . In addition, not sleeping at the right time also causes insomnia, affecting the biological clock. In women, the menstrual cycle can also affect sleep.
Besides, advanced age is an important factor in changing sleep cycles. Sleep apnea is also a cause of insomnia (caused by a blocked upper airway because the tongue and throat muscles relax during sleep, leading to apnea).
There are two types of insomnia, insomnia for less than 3 weeks is called transient or acute insomnia and insomnia for more than 3 weeks is chronic insomnia. Prolonged sleep deprivation can affect health as well as quality of life and daily activities. Therefore, patients need to see a neurologist to examine, the doctor will find out the cause and effective treatment.
Cà phê là một tác nhân gây mất ngủ
2. How to treat insomnia?
There are two therapies for insomnia, namely: non-medication and medication.
2.1. Non-drug therapy
Lifestyle
Change bad habits when sleeping (don't stay up too late or sleep too early, don't doze off from dusk) but should sleep on time and regulate sleep time, average in adults sleep about 6-8 hours; should wake up and get out of bed at the same time every morning; napping is not recommended in insomniacs because it disturbs the natural sleep-wake rhythm and overlaps with night sleep; for the average person should only nap within 30 minutes to 1 hour. Control excessive anxiety, avoid psychological stress; There should be no fear of insomnia and fear of going to sleep. Avoid activities that are too exciting after 5pm such as aerobics, dancing...; Should read books, listen to music, watch TV, take a warm bath, massage your feet or soak your feet in warm water before sleeping... this is very convenient when you go to sleep; The bedroom should only be used for sleeping. The bedroom should be well ventilated and at a temperature of 25 - 26 degrees. Avoid reading, watching TV, working or eating in bed during the day and at night. The "bed = sleep" formula should be followed. Limit time in bed, only going to bed when you really want to sleep. If you don't fall asleep after half an hour, you should get up and go to another room to watch TV, read a book, and wait until you are sleepy before going back to the bedroom. You should exercise and take a warm bath in the morning when you wake up, and you should sunbathe daily in the morning before 9 am or in the afternoon after 5 am, every day for about 30 minutes - 1 hour to help absorb vitamin D. Beneficial for bones and health.
Tập thể dục giúp bạn có giấc ngủ ngon và tinh thần thoải mái
Diet
Foods rich in vitamin B1, magnesium and tryptophan are very good for sleep, and also need to avoid some stimulants that are not conducive to sleep. Here are some tips for people with insomnia:
B vitamins help the nervous system to function properly, the body will feel comfortable and sleep will be better. B vitamins are found in brown rice, corn, beans, meat, fish, chicken, buttermilk, eggs and dark green vegetables. Magnesium will cause the muscles to relax, which is good for sleep. In addition, magnesium also helps to absorb the best amount of calcium provided to the body, helping to sleep more deeply and without interruption. Magnesium is found in amaranth, spinach, water spinach, pumpkin seeds, etc. Tryptophan is an amino acid that can stimulate the body to produce dopamine and serotonin (the best neurotransmitter that reduces depression and anxiety). Foods rich in tryptophan are bananas, peanuts, lotus seeds, rice, chicken, pumpkin... To have a good sleep, drink 1 glass of hot milk or 2 tablespoons of honey with warm water before going to bed. Avoid using stimulants in the evening: alcohol, tea, coffee, vitamin C, coca-cola, chocolate and should not eat too much in the evening.
Các thực phẩm chứa magie giúp cải thiện tình trạng mất ngủ
2.2. Method of taking medicine
Notes when using sleeping pills are as follows:
Only use sleeping pills when the above methods are not effective. Sleeping pills are sometimes very effective, but can also increase insomnia even when taken regularly or when they are stopped. Medicines only treat the symptoms and do not cure the disease. Therefore, in the treatment of insomnia, sleeping pills can become the cause of insomnia. Do not use sleeping pills for a long time because of the risk of dependence and the need to increase the dose. Sleeping pills can be very dangerous if insomnia has a medical cause (eg, brain tumor, stroke, meningitis, sleep apnea...). Before stopping the drug, the dose should be gradually reduced, avoiding abrupt discontinuation because it may cause insomnia or convulsions. Currently on the market there are many drugs to treat insomnia, but patients should not buy them on their own, but must be examined, consulted and prescribed to treat the right cause of the disease, avoiding unwanted effects. wish could happen.
If prolonged insomnia affects your psychology as well as your quality of life, you should visit a specialist in Psychology - Neurology for the most accurate diagnosis and treatment of chronic insomnia. . Psychological Clinic - Vinmec Times City International General Hospital is a prestigious address specializing in examination, consultation and effective treatment of psychological and mental health problems.
Clinic under Vinmec Times City International General Hospital with modern and world-class facilities. Helping patients feel comfortable when visiting for examination and consultation, improving treatment efficiency. The clinic is capable of deploying psychological tests and intensive psychotherapy for medical examination and treatment.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
References:
Vinmec Espie CA International General Hospital. Réussir à Surmonter L'insomnie et les Problemes de Sommeil. Intereditions Dunod, Paris, 2008 : 213p. Billiard M, Dauvilliers Y. Les troubles du sommeil. Elsevier Masson. Paris, 2006 : 393p.
