What is insomnia?

It is believed that many people have at some point in their lives experienced difficulty sleeping, or falling asleep. The clinical definition of insomnia has a more rigorous classification. Therefore, sometimes when we mention our insomnia to our friends, it may be difficulty falling asleep, not insomnia as defined by the clinical definition. However, although it may not be insomnia by clinical definition, sleep difficulty is a global problem. According to the World Health Organization, in fact, nearly 30% of the world’s population has suffered from sleep difficulty. If the problem is ignored, it may gradually evolve. A true clinically defined insomnia, further detrimental to health.

What are the symptoms of insomnia?

The clinical definition of insomnia mentioned above, we can divide (insomnia) into four types:

Difficulty falling asleep
• Often tossing and turning, it takes a long time to fall asleep.

Difficulty maintaining sleep
• Means it is easy to wake up from sleep, commonly known as “wake up”, which can be described as a type of difficulty maintaining sleep

Waking up too early
• Waking up early in the morning or earlier, even after starting to sleep at a later time, and having trouble getting back to sleep after waking up

Feeling sleepy even after waking up
• The sleep time is adequate in the general sense (e.g. 8 hours of sleep), but still feeling tired after waking up.

If the above symptoms of insomnia are more than three times a week and last for more than three months, together with the impact on daily life and mood, it will constitute “insomnia” in the clinical definition.

How to deal with insomnia?

The coping methods of insomnia can be examined in detail in sleep hygiene, but here we try to extract some important concepts to share:

1. It’s an old saying about the timing of life and rest, but the actual implementation requires great determination.
2. Reduce the use of mobile phones before going to bed and reduce exposure to blue light (the screens of mobile phones and computers are a type of blue light), because blue light will mislead the body and brain, causing them Renewing the mind makes it difficult to fall asleep or disturbs the quality of sleep
3. Moderate exercise should be done, but it should be avoided two hours before going to bed. Connect with yourself. Go to bed when you feel sleepy and try to fall asleep again, which can helpful for your body to establish a correct connection with the bed (“bed = sleep”)
5. Control the time to wake up: Going to sleep is not controllable, so even if it is late to fall asleep you can still control the time you leave the bed and get your. Over time, you can naturally readjust your body’s work and rest to control insomnia.

If depressive symptoms persist, professional help should be sought:
• Medication – may help improve mood-affecting serotonin production in the brain, thereby improving depressive symptoms.
• Psychological Counseling – Professional psychological counseling can also be effective in treating depression. Many studies have shown that about four to eight sessions of psychological counseling can help relieve the symptoms of depression.

In addition, different mood disorders may also cause insomnia, so when experiencing insomnia, you should also consider seeking professional assistance:

Medication
• Discuss dosage with your doctor and follow your doctor’s guidelines.

Psychological Counseling
• Professional psychological counseling can also help relieve symptoms of insomnia.