Definition and causes of chronic insomnia
Chronic insomnia usually refers to sleep disturbance that lasts for three months or longer. It may manifest itself in various forms such as difficulty falling asleep, frequent waking, early waking, etc., which seriously affects the patient\'s daily life and work efficiency.
The causes of long-term insomnia are complex and diverse, including psychological and physiological factors. Common psychological factors include anxiety, depression, excessive stress, etc.; while physiological factors include hormonal regulation disorders, health problems (such as gastrointestinal dysfunction), drug side effects, etc.
Cognitive behavioral therapy
Cognitive behavioral therapy is an effective non-drug treatment method suitable for all types of insomnia patients. The basic principle is to restore normal sleep by changing negative thinking patterns and behaviors.
1. Preparation before bed: Establish a good preparation routine before bed, such as creating a quiet and comfortable environment, avoiding the use of screen devices, etc., and separating the bed from other activities.
2. Limit time in bed: Use the bed for activities other than sleep and sex, such as working or watching TV, and perform other relaxing activities before getting into bed.
3. Sleep aversion therapy: If you cannot fall asleep in bed, you should leave immediately and do something relaxing until you feel sleepy. This helps avoid negative associations with bed and increases positive associations between bed and sleep.
Herbal Treatments
The ancient and widely used herbs of traditional Chinese medicine can provide a natural, gentle and effective option for improving insomnia problems.
1. Ziziphus jujuba kernel: It has the effects of calming the nerves and relieving anxiety. The jujube kernels can be brewed into tea or mixed with other appropriate herbs to make a decoction, and the dosage can be adjusted according to individual needs.
2. Poria cocos powder: often used to treat insomnia caused by moisture. It has diuretic and swelling effects, and improves sleep quality by balancing moisture in the body.
3. Polygonatum: can be used to improve problems such as insomnia and sleepwalking. Polygonatum has the effects of nourishing qi, calming the nerves, nourishing the blood and benefiting the heart, and is often used together with other herbal medicines.
Relaxation exercises before bed
The discomfort caused by long-term insomnia can be effectively reduced by using certain relaxation techniques and exercises.
1. Deep breathing: Practice deep breathing every day before going to bed, inhale slowly and then exhale slowly. This method can gradually reduce body tension and promote sleep quality.
2. Warm bath: Taking a warm bath before going to bed can help the body relax, expand blood vessels, and improve the speed of falling asleep. At the same time, adding some aromatic ingredients such as lavender or tea tree oil can have a calming effect.
3. Meditation training: F participates in meditation courses to learn mindfulness meditation techniquesSkillfully, you can help yourself calm down and fall asleep by accepting your current thoughts and emotional state as you approach sleep.
Summary
Chronic insomnia is a common sleep disorder, but it can be alleviated with appropriate treatment. Cognitive behavioral therapy, herbal remedies, and bedtime relaxation exercises are all effective non-drug options. However, each person\'s situation is unique and it is recommended to seek the advice of a professional counselor or doctor before using any treatment method and choose the appropriate method based on the specific situation.
