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晚上睡觉总失眠,失眠多梦怎么办?5招提高睡眠质量

文章来源:贵阳中医脑康医院预约挂号

  人的一生中,约有33%的时间是在睡眠中度过的,良好的睡眠质量能缓解疲劳,为身体的自我修复提供条件。只有晚上睡得好,白天才能以良好的精力去应付生活中的琐碎之事。然而,生活中却有不少人存在失眠、多梦等睡眠问题,导致白天无精打采,严重影响工作与生活。

  失眠多梦怎么办?5招提高睡眠质量

  经常失眠多梦是怎么回事?

  经常入睡困难、失眠、多梦、睡眠质量下降、睡眠时间减少是什么原因导致的?首先,生活习惯太糟糕,经常日夜颠倒或作息不规律很可能会导致失眠多梦的产生;其次,如果一个人整天无所事事,生活太无聊,也会造成失眠多梦的问题;再次,生活节奏太快,压力过大同样会导致精神处于紧绷状态,进而影响睡眠;最后,若长期缺乏体育锻炼导致身体毒素沉积,失眠多梦的问题也会“找上”你。

  失眠多梦会给人带来很大的痛苦,可以说是许多年轻人的头号敌人,针对失眠多梦,我们该如何提高自己的睡眠质量呢?

  失眠多梦怎么办?5招提高睡眠质量

  养成良好的作息规律

  虽说现代生活压力较大,但也不要因此而熬夜,由于晚上11点至凌晨3点是人体肝脏排毒的时间,因此我们最好在晚上11点前就上床睡觉。另外,睡觉之前不要看刺激性的电视,不要听刺激性的音乐,玩手机不要玩太久,逐渐调节睡眠周期,改善失眠多梦的症状。

  睡前泡脚

  如果白天劳累过度,夜里将会入睡困难,睡觉之前,可以用温水泡脚。温水泡脚,有利于脚部血管扩张,促进血液循环,减少脑部充血,达到消除疲劳、帮助入眠的作用。

  营造良好的睡眠环境

  想要减少失眠多梦症状的发生,最好将卧室环境改善一下。卧室里最好是安静的,不要放过于刺激的摇滚音乐,灯光要柔和不要太亮,以免大脑褪黑激素分泌量减少,使人难以入睡。

  睡前避免摄入影响睡眠的食物

  睡前若摄入酒精、咖啡、浓茶、烟草等物质,可能会降低睡眠质量,因此睡前最好不要摄入。另外,晚餐建议不要吃得过饱,也不宜喝大量的水,以免食物刺激肠胃导致大脑兴奋,或引起夜尿增多,影响睡眠。

  每天保证足量且规律的运动

  运动能释放肌肉中的压力激素——皮质醇(这种物质或会使人感觉焦虑,影响睡眠),起到提高睡眠质量的作用。要想改善失眠多梦的症状,睡前4、5个小时,最好做些体育运动,如慢跑、打球、游泳等。不过,睡前2小时就不要做太剧烈的运动了。

  失眠多梦怎么办?现代人生活压力大,许多人都有着失眠、多梦、睡不好的问题出现,想要提高睡眠质量,最重要的还是平时做好保健工作,养成良好的作息习惯。

  关于失眠,你还想了解更多吗?下面贵州失眠医院 贵州治疗失眠 贵州脑康精神科给大家推荐一篇国外的文献阅读,希望您对失眠有更多的了解。

  Insomnia Increases Suicide Risk

  insomnia

  Insomnia and disturbed sleep are common among people with depression and other mental health problems. Research indicates that people with depression are significantly more likely to experience insomnia symptoms. Insomnia also has been linked to an elevated risk for suicide. A recent study offers new details about the relationship between insomnia and suicidal thoughts among people with depression.

  Researchers at Georgia Regents University examined the possible influence of insomnia and disturbed sleep among patients with a history of depression and suicide. Their analysis revealed that the connection between insomnia and suicidal thoughts may be influenced by nightmares, and also by the presence of negative attitudes and beliefs about sleep in patients who are suffering from depression.

  Their study included 50 patients between the ages 20-84. All had received treatment for depression either as inpatients or outpatients, or in the emergency room. Seventy-two percent of the participants were women, and a majority—56%–had attempted suicide at least once. Researchers measured levels of depression and insomnia, feelings of hopelessness, as well as the presence and severity of nightmares and attitudes and beliefs about sleep.

  Participants experienced moderate insomnia, on average

  As expected, their analysis showed an association between the presence and severity of insomnia and suicidal thoughts

  Researchers also analyzed data to examine the possible relationship between nightmares and attitudes about sleep with suicidal thoughts, and found significant associations. When these additional sleep problems were included in the analysis, insomnia itself was no longer directly associated with suicidal thoughts. This suggests that insomnia may have an indirect effect on suicidal thoughts, through the presence of these other symptoms, in patients who are depressed.

  Among people with depression, insomnia contributes to a sense of hopelessness about sleep, according to researchers. These negative feelings about sleep, as well as nightmares experienced by people with depression and insomnia, may be critical predictors for suicidal thoughts.

  This is important new information in our understanding of the link between insomnia and suicide. The presence of these symptoms—nightmares and feelings of hopelessness about sleep—may be a more specific predictor of suicide risk among people with depression than insomnia in general.

  Earlier work by some of the same researchers explored the relationship between insomnia and suicide. Their study included 60 patients between the ages 18-70. Two thirds were women, and all suffered from major depression and insomnia symptoms. Researchers found that the severity of insomnia among these patients was linked to degree of suicidal thoughts. More severe insomnia was associated with higher intensity of suicidal thoughts. In their analysis, researchers isolated insomnia from other symptoms of depression, such as low mood and inability to experience pleasure. They determined that insomnia is an independent predictor of suicidal thinking. This latest study built on those findings, looking with greater depth and specificity at how insomnia and related attitudes and behaviors of disrupted sleep may influence suicidal thoughts.

  Other research has shown a strong association between insomnia and disrupted sleep and suicide for people with depression and other psychiatric disorders:

  This study examined the relationship of nighttime sleep disturbances—including insomnia and nightmares—and the risk of suicide among psychiatric outpatients. Researchers found that both insomnia and nightmares were linked to an elevated risk of suicide.

  This study also investigated sleep disturbances and nightmares as risk factors for suicide. Rather than including only participants with depression or other psychiatric disorders, Hungarian researchers used a broad sample of data, representative of the general population of Hungary. They found that sleep disturbances and nightmares elevated the risk of suicide by as much as 4 times among men, and as much as 3 times among women. In this study, frequent nightmares and sleep disorders were associated with a higher risk of suicide than depression.

  Sleep problems have been shown to be strong predictors of suicidal behavior for adolescents. This research reported that sleep problems in early adolescence (ages 12-14) were a significant predictor of suicidal thoughts and self-harming behaviors by later adolescence (ages 15-17). And this study of young adults in the military revealed sleep problems to be a stronger predictor of suicidal thinking than depression or feelings of hopelessness.

  In addition to risks for young adults, there also appear to be particular risks for older adults, in the connection between suicide and insomnia and disrupted sleep. This research showed that older adults with sleep problems were at greater risk for suicide than those in their age group who maintained healthy sleep patterns.

  Understanding how insomnia and other sleep problems contribute to hopelessness and thoughts of suicide can provide important new options for suicide prevention and treatment of depression and suicidal thoughts. By identifying nightmares and dysfunctional, negative attitudes about sleep as important predictors of suicidal thinking in people with depression, we may be better able to identify those who are at greater risk for self-harm.

  招教你防治失眠

  适当运动

  如果运动量太少的话,会导致脾虚,气血不足,最终导致失眠。所以平时一定要加强体育锻炼,增强体质!

  为了保障良好的睡眠质量,每天应该适当进行有氧运动,比如快步行走等运动方式。锻炼要注意恰当,时间大概是40分钟,稍微出汗就行,可以测测自己的心率,最好不超过每分钟110~120次,不要过度疲劳。

  合理膳食

  如果暴饮暴食,会伤胃。胃不舒服,睡觉就不会安稳。所以晚餐不能吃太多也不能吃太少,更应该吃一些清淡容易消化的食物。

  记住,睡前万万不能喝咖啡、浓茶什么会让人兴奋的饮料。虽然生活中有少数人在晚上大量食用咖啡、巧克力、可乐、茶等食品或饮料之后,主观上并没有睡眠不良的感觉,但有研究表明,这样的人深度睡眠会受到不易察觉的影响。

  为提高睡眠质量,睡前可以喝半杯热牛奶,舒缓神经,促使人们入睡。

  调节心态和情绪

  有许多人容易失眠,是因为平时事事存在心里,容易感伤或者生气。防治失眠,需要自己好好调节心态和情绪,避免过度紧张、兴奋、焦虑、抑郁、惊恐、愤怒等不良情绪的发生,保持心情舒畅,以放松的心态对待生活。睡前可以听一些舒缓的音乐,设置时间自动关停,帮助你慢慢入睡。

  早睡很重要

  再说几遍,早睡很重要很重要很重要!如果你每天都熬到十一二点,甚至凌晨才睡,什么灵丹妙药也没用的!

  要想不失眠的话,先把自己的作息调整过来,顺应自然,最好十点半就上床睡觉,还要保证室内通风,选择舒适的床和枕头,并培养正确的睡眠姿势,一般主张向右侧卧,微曲双腿,身体自然放松,一手屈肘放枕前,一手自然放在大腿上。

  失眠吃什么好?失眠食物 吃什么能提高睡眠质量

  香蕉

  香蕉实际上就是包着果皮的“安眠药”,它除了含有丰富的复合胺之外,还富有能使肌肉放松的镁。

  温奶

  睡前喝杯温奶有助于睡眠的说法早已众人皆知,因为牛奶中包含一种色氨酸,它能够像氨基酸那样发挥镇静的功效。而钙能帮助大脑充分利用这种色氨酸。

  杏仁

  杏仁中有丰富的蛋白质、维生素等营养成分,和蜂蜜一样,也含有色氨酸和松缓肌肉的镁。经常吃有助于缓解焦虑情绪,睡眠。此外,杏仁还有利于心脏健康,还能帮你“清洁”肠道。

  菊花茶

  菊花茶之所以成为睡前配制茶饮品的首选,主要是因为其柔和的舒眠作用,是凝神静气的最佳天然药方。

  经常失眠抑郁怎么办,又不好意思去医院

  别担心、还有贵州脑康中医院

  温馨提示:贵州的中医院哪家冶失眠最好?贵州脑康精神科医院是一所真正具有特色中医的中医院,专业治疗失眠症,是贵州失眠、抑郁症医院的翘楚。

  精神分裂症、情感性精神障碍(燥狂症、抑郁症)、儿童精神障碍、人格障碍、偏执性精神障碍、反应性精神障碍、老年精神障碍、失眠症、睡眠障碍(失眠、入睡困难、睡眠不足、经常失眠)、脑外伤所致精神障碍、阿片类药物所致精神障碍、各类神经症、癫痫所致精神障碍、慢性疼痛、性心理障碍、老年性痴呆、躯体疾病所致精神障碍、脑肿瘤所致精神障碍、镇静催眠药物所致精神障碍、精神药物过量与中毒、酒精所致精神障碍、癔症等若您有相关的精神科问题想要咨询,可以在线咨询贵州精神病医院医生在线医生哦,还可以在线挂号,在线挂号就诊免排队哟。

  最后,还要唠叨一句,失眠如果一直自己调理都不好,建议是及时到医院检查治疗,失眠危害多多百度一下你就知道。

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