Imagine in the silence of the night, when the world is immersed in sleep, only to toss and turn alone, trying to hold on to the escaped sleep. It's not just a one-night story, it's a day-to-day reality for some. Long-term insomnia, which may sound like a problem that only affects the night's rest, has a profound impact on our mental health, gradually pushing people to the brink of anxiety, depression and even more serious mental health problems. But how many people are aware of this? And how many people have ignored the warnings of insomnia and finally found themselves in a seemingly insoluble mental dilemma?
Before we get to the question of chronic insomnia and its potential impact on mental health, let's first clarify what "chronic insomnia" is. Long-term insomnia, medically known as chronic insomnia, is defined as difficulty falling asleep or staying asleep at night at least three times a week for more than three months, even if there are adequate conditions and circumstances to promote sleep. Patients often have symptoms such as daytime fatigue, difficulty concentrating, and emotional instability, which can affect the quality of an individual's daily life.
Common symptom: The multifaceted appearance of insomnia
Insomnia isn't just about the night. It involves a complex range of symptoms, including:
Difficulty falling asleep:Lying in bed tossing and turning, having trouble sleeping.
Difficulty maintaining sleep: Frequent awakenings, difficulty falling back asleep.
Early awakening:Wake up a lot earlier than usual and have trouble falling asleep again.
Poor sleep quality: Even if you get enough sleep, you still feel like you're not resting.
Alarm bells for the mind: insomnia and mental health are closely intertwined
There is a link between long-term insomnia and mental health problems that cannot be ignored. Not all people with insomnia develop psychosis or depression, but persistent sleep disturbances significantly increase the risk of these mental health problems.
Insomnia and psychosis: a thread
Studies have shown that long-term insomnia may be a precursor to mental illness, especially depression, anxiety, etc. People with insomnia have an imbalance of neurochemicals in their brains that can trigger or exacerbate mental health problems. For example,Sleep disturbances can cause changes in levels of serotonin in the brain, a key neurotransmitter that regulates mood, appetite, and sleep.
Insomnia and depression: cycles in the shadows
People with depression often report sleep problems and vice versa. Long-term insomnia can not only be one of the symptoms of depression, but it can also be its trigger. This two-way relationship between sleep and mood means that improving sleep quality can be used as an adjunct to alleviate symptoms of depression.
Hands-on business: When to seek professional help
In the face of insomnia, many people choose to self-regulate or neglect, but when insomnia becomes the norm and affects the quality of life, it is necessary to seek professional help. It is advisable to consult a doctor in the following cases:
Persistent insomnia: Long-term insomnia, especially those that persist for more than three months.
Impaired daytime function: Lack of sleep affects daily life, such as work, school, and socializing.
Emotional issues:Accompanied by mood swings, such as anxiety and depression.
Dependence on sleeping pills: Long-term dependence on medication to fall asleep.
Through a combination of non-pharmacological approaches such as lifestyle modifications, cognitive behaviors, etc., many people are able to regain healthy sleep patterns. In some cases, medications** may be necessary, but should be done under the guidance of a doctor.
Insomnia is not just a physiological phenomenon, it is closely linked to our mental health. Understanding the link between insomnia and mental health is essential to promoting overall health and well-being.
Inspection type and expectation: accurate diagnosis, start the journey
In the face of long-term insomnia, hospital examination is not only an important means to understand the best, but also the basis for developing a personalized plan. Here are a few common types of tests and what to expect:
Polysomnography:By recording brain waves, electromyography, electrocardiogram and other data, the sleep quality and cycle are comprehensively evaluated. This test can help identify the type and extent of sleep disturbances, such as sleep apnea or periodic leg movements.
Mental Status Assessment:Conducted by a mental health professional, the patient's mood, thought patterns, and behaviors are assessed to identify possible mental health problems such as depression, anxiety, and more.
Blood Tests:Thyroid function, vitamin D levels, and iron stores are checked to rule out hormonal imbalances or poor nutrition that can affect sleep.
Daily Activity and Sleep Logs:Recording sleep patterns and daytime activity over the past two weeks provides doctors with important diagnostic information to help identify associations between lifestyle habits and insomnia.
Through these tests, doctors are able to gain insight into the patient's insomnia background and develop a more precise** plan.
Prevention Strategies & Healthy Living Tips: Be Proactive and Get Quality Sleep
The prevention of long-term insomnia requires not only medical intervention, but also active participation in the patient's daily life. The following strategies can effectively prevent insomnia and improve quality of life:
Have a regular schedule: Go to bed and wake up at the same time** every day, even on weekends, to help regulate the body's biological clock.
Create a good sleeping environment:Keep your bedroom quiet, dark, and at a comfortable temperature. Use comfortable mattresses and pillows to reduce environmental disturbances to sleep.
Improve your eating habits: Avoid late or full dinners and reduce caffeine and alcohol intake, especially before bedtime.
Exercise regularly:A moderate amount of daytime activity can promote a better night's sleep, but avoid strenuous exercise before bedtime.
Relaxation techniques: Practice relaxation techniques such as deep breathing, meditation and yoga to help relieve mental stress and prepare for sleep.
Through a combination of medical intervention and lifestyle modifications, long-term insomnia can be effectively managed and prevented, improving overall health and quality of life.