Understand the symptoms and causes of severe insomnia
Before treating severe insomnia, we first need to understand some common characteristics and possible causes of this psychological disorder.
Severe insomnia is an inability to fall asleep or stay asleep at night, resulting in sleepiness, lack of concentration, and low energy during the day. Its severity can range from mild episodic insomnia to long-term chronic loss of normal sleep patterns.
There are several main causes of this problem, including irregular lifestyle, excessive mental stress, psychological problems such as anxiety, depression, and other medical conditions related to drug abuse. Environmental factors such as noise, light, and temperature may also have a negative impact on how well people fall asleep.
Use cognitive behavioral therapy (CBT) to improve sleep quality
Cognitive behavioral therapy (CBT) has been widely proven to be effective in helping to reduce or eliminate various types of insomnia. This treatment improves sleep quality by helping patients correct misconceptions and improve negative behavioral habits.
An important component of CBT is establishing good sleep hygiene habits. This includes maintaining regular bed and wake times, avoiding non-sleep-related activities in bed, and creating an environment that is comfortable and conducive to falling asleep.
CBT also includes techniques for coping with anxiety and negative thought patterns. Through cognitive restructuring and emotion regulation, patients can learn to relax, reduce pathological thinking, and relieve anxiety associated with insomnia.
Drug therapy as an auxiliary means
In some cases where severe insomnia symptoms do not improve significantly, doctors may consider using medication to help patients return to normal sleep patterns.
Medication treatment usually involves over-the-counter or prescription medications. Over-the-counter medications such as Melatonin can provide supplements that naturally produce more when present in the body but reduce the amount that causes insomnia. Other commonly prescribed medications include sedative-hypnotics, which help people fall asleep and stay asleep.
It is important that drug treatment should be carried out under the guidance of a doctor and used strictly in accordance with the doctor\'s instructions. Pharmacological treatment is often viewed as an adjunct and is considered in conjunction with other non-pharmacological treatments.
Introducing relaxation techniques to relieve insomnia
Learning and practicing various relaxation techniques can help those suffering from severe insomnia better regulate their body and mind and enter a deeper state of rest.
One popular relaxation technique is progressive muscle relaxation. By consciously tightening and relaxing different muscle groups area by area, patients are able to release built-up stress in the body and develop greater self-control.
Deep breathing, meditation, art creation, etc. are also used to help improve insomnia. All these methods are availableHelps reduce anxiety and provides inner peace to promote healthier and restorative sleep.
Establish a daily routine and a good sleep environment
For patients with severe insomnia, establishing a good daily routine is crucial. Maintaining a consistent wake-up time and bedtime every day can help adjust your body clock and improve the quality of your sleep.
Creating a comfortable, quiet, dark and cool sleeping environment can also help improve insomnia. Create conditions suitable for sleeping by reducing noise, using blackout curtains, and controlling room temperature.
Try to avoid consuming substances such as caffeine or alcohol at night that can affect sleep quality, and make sure that your nighttime meals are easy to digest and of moderate amounts.
Severe insomnia may have a great impact on personal health and quality of life, but comprehensive treatment methods can effectively alleviate this problem. In addition to cognitive behavioral therapy, medication, and relaxation techniques, establishing a regular routine and optimizing your sleep environment are crucial steps. Patients should work closely with a counselor while receiving treatment and follow professional guidance for long-term improvement.
