Mr. Wang, 35 years old, is accustomed toHave a cup of coffee in the morning,This can help him wake up and better start the day's work

Mr. Wang, 35 years old, is accustomed toHave a cup of coffee in the morning,This can help him wake up and better start the day's work. However, Mr. Wang, who has been sleeping well, has recently appearedThe phenomenon of long-term insomnia,He thought it was due to coffee, but stopped the coffee, but the symptoms of insomnia still did not improve.

Long term insomnia has left Mr. Wang mentally drained and prone to making mistakes in his work.He was also worried that the continuation of this situation would shorten his life span, so he hurriedly went to the hospital for treatment. Upon examination, it was found that Mr. Wang had symptoms of elevated blood sugar, which is a damage caused by long-term insomnia to the heart, brain, and blood vessels.

Besides drinking coffee for a long time, Mr. Li also has significant work pressure, which together leads to insomnia. The doctor suggested that Mr. WangReduce your coffee intake and drink a glass of milk before bedtime to help you fall asleep,At the same time, it is possible to put aside work tasks, as maintaining good health can prolong one's life.

Mr. Li first adjusted his work status, trying not to bring work pressure home and adjusting his psychological state. And it will be done after dinnerModerate exerciseThe symptoms of insomnia have improved.

1 Causes of insomnia

Insomnia refers to the inability of people to obtain normal sleep, or difficulty falling asleep, with too little sleep time and lack of deep sleep, which can easily lead to insomniaAwaken with a startleSometimes it is difficult to wake up while sleeping, and it may even occurStay up all nightThe situation.

The causes of insomnia may be related to the following factors:

1. Behavioral factors

Irregular life: In modern society, people live at a fast pace,Work tension and anxiety,Many people find it difficult to maintain normal sleep. In addition, some people may fall asleep restlessly or have shallow sleep, and may wake up easily due to excessive dreaming. Or due to high work pressure, working day and night shifts, or long-term night work, it is also a cause of insomnia.

Drinking tea, coffee, smoking before bedtimeEating before bedtime can also affect sleep.Excessive hunger, satiety, fatigue, and excitement in dietWaiting can also cause insomnia.

2. Disease factors

If you feel any discomfort in your body, it may also lead to insomnia. The following diseases: central nervous system disease, menopausal syndromeHypertension, asthma, hyperthyroidismThe situation.

3. Psychological and psychological factors

In addition, various unpleasant events in life, such as work pressure, family disputes, marital conflicts, etc., can also lead to or worsen insomnia. Most insomnia sufferers suffer fromVarious unpleasant events keep emotions in a high state of tension,They may even become suspicious of themselves due to some minor issues, which can lead to excessive thinking and insomnia.

4. Age factors

Insomnia is closely related to age. The elderly themselves have a relatively long sleep time, coupled with an extended time to fall asleepFrequent waking up at nightCauses such as shallow sleep and easy awakening can all lead toElderly people lack sleep So the incidence of insomnia in elderly people is much higher than that in young people.

5. Drug and Alcohol Factors

Some medications can also cause insomnia, and common medications that can cause insomnia include the following:Diuretics, antihypertensive drugs, antiasthmatic drugsAntihypertensive drugs, cardiac stimulants, antipsychotic drugs, central stimulants, and drugs that stimulate the stomach. Frequent drinking will lead to excessive excitement in the cerebral cortex and insomnia.

2 The hazards of long-term insomnia

Good sleep and sufficient sleep time can ensure the daily energy supply of the human body, keeping the body in a healthy state. So the hazards of long-term insomnia generally include the following:

1. Reduce and weaken immune function

Good sleep can increase the number of two types of lymphocytes in the body, enhancing immunity and reducing disease invasion. When the quality of sleep is poor and there is long-term insomnia,Immune function cannot function properly,This can lead to a decrease and weakening of one's own immune function.

2. Accelerate aging

The situation.Causing disorder and imbalance in bodily functions, thereby accelerating the rate of aging,This can cause irreversible damage to the human body and shorten lifespan.

3. Causing metabolic abnormalities

The metabolic function of the human body is generally carried out at night, and long-term insomnia can disrupt the operation of metabolic function, leading to metabolic abnormalities. Often manifested as:Abnormal blood circulation, metabolic disorders, increased pigmentationMuscle relaxation, aging, and weight gain.

4. Damage to cardiovascular and cerebrovascular systems

When a person lacks sleep for a long time, the sympathetic nervous system will be in an excited state, and the secretion of substances such as adrenaline will also increaseCauses an increase in blood lipids, blood sugar, and other factors, leading to cardiovascular and cerebrovascular diseases.For people who already have cardiovascular and cerebrovascular diseases, it is important to adjust their daily routine and avoid frequent staying up late or lack of sleep, otherwise it may worsen the condition.

If symptoms such as difficulty falling asleep, early awakening, or abnormal sleep at night occur, timely medical attention should be sought, and targeted adjustments and treatment should be made. A good sleep is very important for a person's vitality.For patients with insomnia, the cause should be identified as soon as possible,Take targeted treatment measures.

3 Ways to improve sleep

Long term insomnia can cause significant harm to the human body. It is recommended to use the following methods to improve sleep:

1. Dietary habits

Maintaining good dietary habits can effectively improve sleep:Avoid eating too much food before bedtime,Prevent difficulty falling asleep due to accumulated food. Try to drink beverages containing caffeine as little as possible. Coffee can stimulate the nerves and put people in an excited state.Hot MilkHot Milk

A light diet with less oil and saltPay attention to the reasonable distribution of nutrients, while also paying attention to the reasonable allocation of three meal times; Eat more protein foods and try to avoid stimulating and spicy foods. Supplementing vitamins toVegetables and fresh fruits and melonsMainly.

2. Appropriate exercise

Increase the patient's exercise volume appropriately during the day,Not only can it improve physical fitness, but it can also increase night sleep time. If you sleep well at night, the natural sleep quality will be higher. But be careful and try your bestDo not engage in vigorous exercise 2-3 hours before bedtime.

3. Creating a Good Sleep Environment

The situation.Good sleeping postureOnly in this way can one have a good sleep quality.

3. Pay attention to mental health

We should have more contact with patients in our daily lives, provide them with psychological support, and provide targeted treatment for different patientspsychological counseling To help relieve their inner anxiety and alleviate their condition.

reference material

[1] Yue Yi, Zhang Kang. Research progress on the treatment of insomnia with depression and anxiety symptoms through traditional Chinese and Western medicine [J]. New Medicine, 2023,54 (01): 26-29

[2] Zhao Rui. The mechanism of excessive arousal in insomnia [D]. Southwest University,
2022.DOI:10.27684/d.cnki.gxndx.2022.000122.

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