Clinically, the number of cases caused by physiological factors, disease factors, drug factors and diet factors is far less than that caused by psychological factors. To sum up, there are six psychological reasons for insomnia recognized by psychologists at present:
Fear of insomnia: Many insomnia patients have "insomnia-related anxiety". They worry about falling asleep as soon as they go to bed at night, or try their best to make themselves fall asleep quickly, which is counterproductive.
Higher nervous activity in human cerebral cortex has two processes: excitation and inhibition. Brain cells are excited during the day. After a day's work, you need to rest, enter a state of inhibition and sleep, and rest for a night, and naturally wake up.
The excitation and inhibition of cerebral cortex coordinate with each other, alternately forming a cyclic sleep rhythm. "Afraid of insomnia, want to sleep", the original intention is to want to sleep, but thinking of "afraid of insomnia, want to sleep" itself is the process of brain cell excitement, so the more afraid of insomnia, the more sleepy, the more excited brain cells are, and therefore the more insomnia.
Dreams are harmful to the mind: many people who claim to be insomnia can't treat dreams correctly and think that dreams are a manifestation of poor sleep and harmful to the human body. Some people even mistakenly think that dreaming more is insomnia. These misconceptions often make people anxious, fearing that they will dream again after falling asleep. This "vigilance" mentality often affects the quality of sleep.
In fact, science has proved that everyone dreams. Dreaming is not only a normal psychological phenomenon, but also a way of working in the brain. Repeating the experience of the day in a dream is helpful to remember and remove useless information. Dreams themselves are harmless to the human body. What is harmful is the psychology of "dreaming is harmful", which makes it a psychological burden.
Self-blame psychology: Some people will feel guilty and self-blame after making mistakes, repeat the mistakes in their minds and regret that they have not handled them well. Because of many things during the day, I feel a little guilty and regret, but at night I "wander" in the fantasy and excitement of self-blame and self-blame, and I can't sleep for a long time.
Expectation psychology: refers to people who are expecting someone or doing something and are worried about oversleeping, so they often wake up early. For example, a "three-shift" stationmaster often goes to bed at 7 pm because he works the night shift (at night 12 o'clock). Because he was afraid of being late, he often slept only 1-2 hours, so he was woken up and became an early wake-up patient for a long time. Some people are often in a state of expectation and excitement before the results of promotion, professional title evaluation and housing allocation are about to be announced, and it is difficult to sleep.
Reproduction of childhood trauma psychology: Some people are afraid of losing their parents, intimidation, heavy punishment and other trauma in childhood, and they are afraid of not sleeping at night, and gradually get better with their age. However, in adulthood, due to some traumatic stimulus similar to childhood, the traumatic psychological reaction suppressed in the subconscious of childhood will reappear, and the phenomenon of insomnia in childhood will recur. Feeling at a loss: Some people can't make a correct response after being stimulated by unexpected events, and they are at a loss, so that they look back and forth at night and think wildly, but they are always in a state of anxiety and excitement, holding uncertain flags.
At present, psychologists divide insomnia into three categories:
Temporary insomnia: only a few days. It may be caused by emotional excitement, temporary mental stress or jet lag, such as major festivals, meetings, parties, exams, cross-time zone travel, etc. Most people can adjust themselves spontaneously or treat it as a fresh and interesting experience. In short, at this moment, don't panic, it will be fine in a few days.
Short-term insomnia: lasting for several days to three weeks, often occurs when people suffer from serious diseases or personal stress. Usually, we will adopt the method of self-psychological adjustment or seek help from a sleep psychologist to alleviate and improve.
Long-term insomnia: it can last for several years. Some people suffer from insomnia under pressure (even under normal pressure). Just as some people are prone to chronic gastritis or migraine, they have formed a habit pattern of coping with stress. It usually needs doctors and psychologists to solve it together.
Be alert! sleeping pill
The simplest way to insomnia is to take medicine, which is the most direct help that doctors can give to insomnia patients. As patients, especially patients with chronic insomnia, it is best to keep an eye on it at all times-that is, to be temperate. Because uncontrolled drug use can lead to psychological dependence.
Tao Wei, Mao Dun's son, and Chen Xiaoman, his daughter-in-law, wrote in the book Father Mao Dun's Old Age: "Dad has been taking sleeping pills for twenty years, and he has to take three or four kinds of sleeping pills every night. He will eat once or twice when he wakes up at night, and he will often feel dizzy and weak in his legs the next morning. We advised dad to take less sleeping pills, but dad wouldn't listen. Instead, he said that we don't understand the pain of insomnia. Tao Wei thinks that dad insisted on taking so many sleeping pills because of psychological factors, and quietly changed the medicine into vitamin tablets, which can also play a role in sleeping. After two weeks like this, dad's insomnia didn't get worse. One day, Tao Wei talked with his father about the benefits of eating less sleeping pills, saying that people who often eat sleeping pills have a psychological effect, and they always feel that they can't sleep well if they eat less sleeping pills, but it is not. Dad disagreed. To convince dad, Tao Wei said: Some of the sleeping pills you have taken recently are vitamin tablets, but your sleep hasn't changed, so this part can be reduced. Dad was furious and let his son stay out of his business. From then on, his little aunt was never allowed to prepare medicine for him. This is the most stubborn thing that Dad showed in his later years. "
Sleep refers to a state of inertia and unresponsiveness. During sleep, the level of consciousness decreases or disappears, and most physiological activities and reactions enter an inert state. Through sleep, tired nerve cells can recover their normal physiological functions and recover their mental and physical strength. During sleep, the secretion of growth hormone in the anterior pituitary gland is obviously increased, which is beneficial to promote the growth of the body, increase the synthesis of nucleoprotein and store memories. Sleep disorder refers to the abnormality of sleep quantity and quality or some clinical symptoms, such as decreased sleep or sleep.
Sleeping too much, sleepwalking, etc. Various obstacles that affect the ability to fall asleep or maintain normal sleep also include excessive sleep or abnormal sleep-related behaviors. Although sleep is vital to our survival, its exact role in maintaining the stability of the internal environment in the body has not been fully clarified at present. There are great individual differences in people's demand for sleep. Some healthy people only need 4 hours of sleep every day, while others need 10 hours of sleep. The length of sleep and its satisfaction are influenced by many factors, including the emotional state at that time.
1, western medicine understands that western medicine has no special discussion on insomnia without cause. There is no reason related to refractory treatment. Insomnia with long course of disease and ineffective treatment (of course, improper treatment is an important reason for poor curative effect) is mostly attributed to idiopathic insomnia. There are no unexplained diseases in the world. As long as we understand them correctly, all problems can be solved.
2. Understanding of Chinese medicine: Chinese medicine's understanding of unexplained insomnia is mainly due to yin-yang imbalance and qi-blood imbalance. Then, referring to the comprehensive factors such as different physical types and personalities of the human body, it is considered that the same wind, cold, summer heat, humidity, heat and behavioral interference will affect sleep. The treatment angle starts with regulating yin-yang imbalance, qi-blood imbalance and functional balance of zang-fu organs. Therefore, from the perspective of general etiology and pathogenesis, Chinese medicine believes that insomnia has its reasons, and there is no insomnia for no reason.
Key points of TCM syndrome differentiation:
(1) Key points of syndrome differentiation: take deficiency and excess as the general principle of syndrome differentiation, and distinguish the attributes of qi and blood, yin and yang, essence and harmony, heat, depression, blood stasis, phlegm, dampness and food; Chronic insomnia is more common in clinic. It is believed that viscera are mostly related to viscera, liver, kidney, spleen, fu-organs, gallbladder, stomach and qi-heng fu-organs and brain. The combination of syndrome differentiation and disease differentiation is still an effective method to grasp the key of pathogenesis.
(2) Difficulty in syndrome differentiation: Chronic insomnia and its symptoms are often diversified, and many symptoms lack objective organic basis and have strong subjective color, which leads to TCM syndrome differentiation focusing on symptoms and less on signs (such as tongue pulse); It is not uncommon for multiple syndromes to be mixed (determine which syndrome is not up to standard), overlap (determine more than two syndromes when available) and shift (syndrome types change with time); Treatment methods are also changeable or only rely on experience.
(3) Key points of treatment: The general treatment principle should be "tonifying deficiency and purging excess, balancing yin and yang, and harmonizing camp and health". "Nourishing yin and astringing yang" is a commonly used therapeutic principle, but "Yiyang nourishing yin and calming yin" mostly uses "mutual roots of yin and yang" to stabilize yang, replenish qi and soothe the nerves, such as astragalus, epimedium, cassia twig and Pinellia ternata. Or both of them can regulate yin and yang at the same time, such as Coptis chinensis combined with Cinnamomum cassia to treat cold and heat; Guizhi is a combination of excitement and depression, which is compatible with Paeonia lactiflora and Longmu. "Calm the nerves and settle the mind" is its basic treatment.
Tips: (1) Because taking sleeping pills for a long time will be addictive and damage the liver. As we all know, the liver is an important detoxification organ of the human body, and any drug must be detoxified through the liver. If you take eye drops for a long time, it will increase the detoxification burden of the liver, and it will cause liver damage and be harmful to the body. Take sleeping pills for a long time.
(2) Avoid reading books and newspapers or engaging in intense mental work before going to bed.
(3) Anyone suffering from insomnia should avoid spicy, warm and dry food, cigarettes, strong tea and coffee. Such as cocoa drinks, chocolate, peppers, green onions, peppers, cinnamon, mustard, etc. Before going to bed.
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