Overview of Sleep Problems (Insomnia)

Insomnia is a common sleep disorder characterized by dissatisfaction with the duration or quality of sleep, which impacts daytime functioning.

Core Symptoms:

Difficulty falling asleep: Taking a long time to fall asleep after lying down.
Difficulty maintaining sleep: Waking up frequently during the night and having trouble returning to sleep.
Waking up too early: Waking up earlier than desired and being unable to fall back asleep.
Daytime effects: Feeling fatigued, lacking energy, having poor concentration, being irritable, or experiencing memory decline after waking up.

Main Causes:

Psychological Factors: Stress, anxiety, and depression are the most common causes of insomnia.
Lifestyle: Irregular schedules, using electronic devices before bed, consuming caffeine or alcohol, and eating a large meal late in the evening.
Physical Conditions: Various types of pain, heart disease, respiratory issues (like sleep apnea), and hyperthyroidism.
Environmental Factors: A bedroom that is too bright, noisy, or has an uncomfortable temperature.

Treatment and Management Approaches:

Western Medicine:
- Psychotherapy: Cognitive Behavioral Therapy for Insomnia (CBT-I) helps patients establish healthy sleep habits and beliefs.
- Medication: Short-term use of sleeping pills or antidepressants under a doctor’s guidance.
Traditional Chinese Medicine (TCM):
- Views insomnia as being caused by an imbalance of Yin and Yang and a restless Spirit (Shen) in the body.
- Uses methods such as herbal medicine, acupuncture, and massage to regulate the function of the internal organs (like the Heart, Liver, Spleen, and Kidney) to calm the spirit and promote sleep.

Prevention and Self-Care Tips:

Maintain a Regular Schedule: Go to bed and wake up around the same time every day, even on weekends.
Optimize Your Environment: Keep your bedroom dark, quiet, and cool.
Relax Before Bed: Take a warm bath, read a book, or listen to soft music. Avoid stressful thoughts and work.
Healthy Diet: Avoid large meals for dinner, and stay away from coffee, strong tea, and alcohol before bed.
Moderate Exercise: Regular physical exercise helps with sleep, but avoid strenuous workouts close to bedtime.
Adopt the Right Mindset: Don’t worry excessively about occasional sleeplessness; a relaxed mindset makes it easier to fall asleep.