Tossing and turning at night and not being able to fall asleep, not remembering the alarm when it goes off in the morning, relying on coffee to stay awake during the day, and continuing to be unable to sleep at night... Are you also experiencing this cycle? Recently, Dr. Zheng Liming, deputy chief physician and powerful doctor of the Department of Psychological Sleep of Guangdong Provincial Hospital of Traditional Chinese Medicine, and Dr. Liu Wenchen, attending physician of the Department of Neurology, jointly provided advice on sleep health for everyone.
Emotions and sleep often interfere with each other. Intervention is required when these signals appear.
Zheng Liming pointed out that sleep problems and emotional problems are often "two melons on the same vine", and the two are cause and effect for each other. "Many people think it is unmentionable to see a psychiatrist. In fact, psychological and emotional problems are as common as colds, and they need to be treated scientifically like colds. If you cannot sleep well or are in a bad mood, you should also seek medical treatment in time."
"Many people think that poor sleep is just because they 'didn't sleep enough,' and they get over it after a while. But sleep is not a waste of time, but the body is repairing itself." Liu Wenchen pointed out that during deep sleep, the brain removes metabolic waste, consolidates memory, regulates immunity, and secretes growth hormone. "Long-term poor sleep can drag down more than just the night."
Zheng Liming reminded that if the following signs appear recently, you need to pay attention: Emotionally, you have inexplicable irritability, anxiety and low interest, and you are no longer interested in things you liked before; Cognitively, you have difficulty concentrating, your memory has declined, and you are hesitant to make decisions; Behaviorally, you have insomnia or lethargy, a drastic change in appetite, and you do not want to socialize; Physically, you have persistent headaches, chest tightness, palpitations, gastrointestinal discomfort, and general fatigue.
Zheng Liming also gave everyone a simple self-assessment method: Looking back on the past two weeks, were you often depressed, had abnormal sleep, self-denial, loss of interest, lack of energy, and difficulty concentrating? If you hit 2 to 3, it means that your mental battery is "low" and you need to recharge in time; if you hit 4 or more, it is recommended to seek professional support.
How do you know if you need intervention? Liu Wenchen said, pay attention to these three signals:
Inability to sleep: unable to fall asleep after lying down for a long time.
Not sleeping deeply and waking up early: It is easy to wake up at night and find it difficult to fall asleep again after waking up.
Impairment of daytime functions: daytime fatigue, decreased concentration, memory loss, and irritability.
If it occurs at least three times a week for more than three months and is accompanied by impairment of daytime function, the diagnostic criteria for chronic insomnia may be met. "Don't be too nervous if you don't sleep well for one or two days occasionally, but if it has affected your work and life during the day, you should take it seriously." Liu Wenchen reminded that insomnia and emotional problems are two-way. "Treating insomnia itself can reduce the risk of depression. Don't wait until your mood collapses first before treating it."
In addition, Liu Wenchen reminded that habitual snoring, daytime sleepiness, staying awake at night, and being found to have apnea by family members may all be signs of obstructive sleep apnea (OSA). OSA not only affects sleep quality, but also increases cardiovascular risks such as stroke and coronary heart disease. “If the snoring is severe and accompanied by extreme daytime sleepiness, further evaluation by a sleep specialist is recommended.”
Chinese medicine treats insomnia: first distinguish yin and yang, then regulate qi and blood
Traditional Chinese medicine believes that sleep is the process of "yang entering yin". During the day, the Yang Qi is outside, and the person is awake; at night, the Yang Qi should withdraw its Yin component, and the person falls asleep. If you can't take it back, you will have insomnia. Liu Wenchen introduced five common TCM syndrome types:
Stress, anger, and mood swings are often caused by liver qi stagnation or liver stagnation turning into fire, which manifests as difficulty falling asleep, irritability, chest tightness, and hypochondriac pain. The main treatment is to soothe the liver and relieve depression. You can drink Albizia Julibrissin porridge and Baimai Anshen drink, and massage acupuncture points such as Taichong and Xingjian.
Staying up too late, overworking the brain, and around menopause: mostly caused by yin deficiency and yang hyperactivity, manifested as upset, hot flashes, night sweats, and soreness and weakness in the waist and knees. The main treatment is to nourish yin and reduce fire. You can eat raw rehmannia and jujube kernel porridge, and massage acupuncture points such as Shenmen and Taixi.
Worrying too much, eating less, and being physically weak after illness: mostly caused by deficiency of the heart and spleen, manifested by palpitations and forgetfulness, fatigue, and a dull complexion. The main treatment is to replenish qi and nourish blood. You can eat yam and longan porridge, and moxibustion on Zusanli, Baihui and other acupoints.
Overeating, eating too late, or having too many social activities: mostly due to internal disturbance of phlegm-heat or disharmony of stomach qi, manifested by heavy head, excessive phlegm, chest tightness, and insomnia after eating. The main treatment is to clear away heat and resolve phlegm. Dinner should be light but not too filling.
Insomnia that lasts for a long time and conventional tranquilizers are ineffective: it may be due to internal blood stasis, manifested by frequent nightmares at night, chest pain and headaches like pinpricks, and a dull complexion. This type requires medical treatment and syndrome differentiation, and self-medication is not allowed.
"The above prescriptions and dietary treatments must be used after a doctor differentiates the symptoms, and you cannot take the medicine yourself." Liu Wenchen emphasized that if insomnia persists or is accompanied by emotional problems, it is recommended to go to a sleep clinic or neurology department for treatment.
Text/Guangzhou Daily All-Media Reporter Zhou Jieying
