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Written by: 01 Medical Clinic
2021-07-06 08:00
Last update date: 2021-07-06 08:00
Mr. Wang is my friend, a financial talent in his early 30s.
He has excellent qualifications and diligence. He was a high-achieving student since he was a child. Coupled with the careful cultivation of his family, he was easily admitted to the Department of Economics and Finance of Ivy League University in the United States, and graduated with first-class honors. He then worked in investment banking and completed his Ph. The degree can be said to be the "life victory group" that people often call.
However, one day, he quietly told me one of his troubles, it turned out that he had insomnia for a long time.
Working long hours every day, my body and mind are very tired, but it is difficult to fall asleep, tossing and turning in bed, I can't fall asleep.
He asked me, "Do I need sleeping pills? I always can't sleep, what should I do?"
Written by: Dr. Xin Xuheng, School of Mental Health, Castle Peak Hospital
There are many precautions for falling asleep well.
(Profile picture)
As a psychiatrist, I was secretly surprised at how common insomnia is!
In addition to seeing many anxiety and depression patients suffering from insomnia in the outpatient clinic, my friends around me are affected by insomnia.
Some people have no emotional problems at all, just can't sleep.
Sleeping is really mysterious. The more you want to sleep, the more sleepless you will be. But taking sleeping pills will be addictive and have side effects.
How can I sleep well?
What is "sleep hygiene" that doctors often talk about?
The key point is: regular work and rest, go to bed and get up regularly, do not sleep in bed, and do not take a nap during the day; do not lie in bed except for sleep time; do more exercises in the morning and avoid doing it just before going to bed; create a comfortable sleeping environment, Keep the room dimly lit, quiet, moderate in room temperature and well ventilated.
In addition, before going to bed, you can also do the following things to help you sleep: drink a cup of hot milk, do some relaxing activities (such as reading, listening to music, doing relaxation exercises or soaking in a warm bath), don’t be too hungry or full, and avoid drinking Large amounts of water or drinks containing caffeine or alcohol, avoid looking at mobile phones or computers, and when you encounter a problem that needs to be solved, you can write it on paper and save it for tomorrow.
Some relaxation exercises, such as simple yoga stretching, can also help relax the mood and muscles.
You can also consider playing "Music of Nature", such as the sounds of forests and ocean waves, or pure music with soft and soothing piano, harp, and guitar.
Abdominal breathing can also help sleep. Put one hand on the chest and the other hand on the abdomen. Breathe slowly and deeply. Pay attention that the chest does not move while the abdomen rises and falls with breathing. Inhale through the nose and exhale through the mouth. .
When you close your eyes at night, try to think of beautiful ideas or pictures in your mind, such as relive with yourself something worthy of gratitude, leisurely vacations you have enjoyed, and beautiful views of the good times you have experienced, and to be grateful and encourage yourself to finish the day. This way you can concentrate and calm your emotions.
Every time when your thoughts wander into negative emotions, try to abandon those thoughts and recall the beautiful picture.
Modern technology is advanced. If it is difficult for us to relax on our own, we can also find many free mobile apps through our smartphones (such as the "Decompression Feelings" launched by our academy) to guide us to stretch, breathe and body scans. relax.
If none of the above sleep tips helps sleep, or the stress in life is too great, doctors will also consider prescribing drugs to help sleep, such as drowsiness anti-allergic drugs, short-term sedatives or sleeping pills.
If the patient has symptoms of anxiety and depression, he must prescribe the right medicine and take drugs that regulate brain serotonin to cure the problem.
"Hong Kong 01" "01 Medical Clinic" cooperated with the School of Mental Health of Castle Peak Hospital to publish a column written by medical staff every other Tuesday.
"Cheng" means to let the water stand still, let the water settle, and then become clear.
May you calmly savour every little story, see the small knowledge, understand the heart of yourself and others, and see things and emotions more clearly.
See clearly, know how to cherish, I hope this column can soothe your emotional waves and enjoy the peace of the years.
I hope you can share this experience with the people you care about, so that you can have one more partner on the road to a better life.
The details of the story have been modified to protect the privacy of the patient.
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01 Xincheng Castle Peak Hospital under the medical office
