Do you still do this when insomnia?There are risks, it is recommended to stop!

Recently, the weather is hot and stressed, so many people can't sleep well, so they choose to take melatonin to help sleep. But do you really know melatonin? What exactly is melatonin? Will there be side effects for long -term use? How to relieve sleep? Let ’s take a look at it.

It does not affect subjective sleep quality and work and life the next day, generally not insomnia;

Insomnia can be treated with psychological therapy, drug treatment, and physical therapy;

The effect of melatonin is better for people with daytime and night disorders (such as duration or shifts), and the effect is weak for people such as poor sleep quality, early awakening and short sleep time;

The daily recommended amount of melatonin is 1 to 3 mg. It is safe to measure in the short term and measure it according to regulations. Long -term use will affect the secretion of myself melatonin, and form dependencies and increase insomnia;

It is not recommended that pregnant women, lactating women and children take melatonin.

Are you really insomnia?

In life, many people have long thought that they have been sleeping because they sleep less, they have long thought they have insomnia. In fact, insomnia is a subjective experience. You cannot judge whether insomnia for insomnia.

Want to know if you are insomnia, depending on whether it affects the work and life during the day, and whether there are other health problems. Some people have a short sleep time, but do not affect subjective sleep quality and work and life the next day. This is not insomnia.

According to the definition of the "Guidelines for the Diagnosis and Treatment of Adult Insomnia and Treatment" (2017 version), insomnia refers to insomnia, which is still not satisfied with sleep time and / or quality, and affects day social functions A subjective experience.

The main manifestation of insomnia is:

It is difficult to fall asleep (falling asleep for more than 30 minutes);

Sleep dysfunction (the number of awakenings all night is ≥2 times);

Wake up early;

Sleep quality decreases and total sleep time (usually less than 6.5 hours);

At the same time, it is accompanied by day dysfunction (mainly including fatigue, emotional irritability or excitement, inadequate attention or memory disorder, physical discomfort, cognitive disorder, etc.).

According to the length of the disease, insomnia can be divided into short -term insomnia (<3 months) and chronic insomnia (≥ 3 months). If you have symptoms of repeated insomnia, you can determine whether it is chronic insomnia based on the duration of insomnia.

How to solve insomnia?

The intervention of insomnia mainly includes psychotherapy, drug treatment, and physical therapy.

Psychotherapy mainly includes cognitive behavioral therapy (CBT-I). In most cases, CBT-I is provided by a licensed psychologist who has received such treatment training to determine the anxiety of sleep patients to sleep, and Health guidance to eliminate psychological burdens to achieve the effect of improving sleep. Psychotherapy has no side effects, and most insomnia patients are recommended.

Drugs can treat short -term insomnia, but for patients with long -term insomnia, it is necessary to consider potential risks such as adverse reactions and addiction.

Physical therapy generally includes light therapy, mesenia magnetic stimulation, etc., which are usually only used as supplementary therapy.

For those with short -term insomnia, they should actively find factors that cause insomnia, try self -regulation and psychological treatment. If psychotherapy is invalid, drug treatment should be performed early to avoid short -term insomnia into chronic insomnia. For patients with chronic insomnia, psychotherapy should be preferred.

Can melatonin relieve insomnia?

Melatonin, also known as melatonin, is available in animals, plants, bacteria and fungi. In animals, melatonin is a hormone secreted by the brain. The main function is to regulate the sleep-awakening cycle. At night or when the light is weak, the secretion of melatonin will increase, prompting people to enter a state of sleep. When the day or light is strong, the secretion will be reduced to keep people sober.

For people with dysfunction (such as duration or duration), the effect of melatonin may be relatively good, and the effect of melatonin may be weak for people such as poor sleep quality, early awakening and short sleep time.

In my country, melatonin is only approved for health food production, and cannot be used as a drug for treatment of insomnia. In other words, there is no precise conclusion for whether melatonin can treat insomnia. It just has a certain promotion and auxiliary effect on sleep. Melatonin is not a sleeping pill, and it cannot replace drugs to treat insomnia.

At present, drugs that can treat insomnia mainly include the following categories:

Benzine nitrogen pheasant drugs: such as long -acting ground west (stable), medium -effective anemzolun, short -acting nidazoleon, etc. Such drugs have obvious side effects, such as sleepy and dizziness during the day the next day, and long -term use has a certain correlation with dementia.

Non -nitrogen -nitrogen drugs: such as Pippan, Sagon, Tazla Polon, etc.

Anti -depression drugs with hypnotic effects: These drugs have a sedative effect and can also be used to treat insomnia, especially when insomnia accompanied by depression and anxiety can be selected.

What should I pay attention to when taking it?

When taking melatonin, you should pay attention to the daily recommended amount of 1 to 3 mg. It is safe to measure melatonin in the short term and measure melatonin, but the safety of long -term use is not clear.

It should be noted that long -term use of exogenous melatonin may lead to a reduction in the secretion of myself melatonin. If it is dependent on exogenous melatonin, it will cause sleep disorders and insomnia. Therefore, it is not recommended to take it for a long time.

In addition, the safety of pregnant women, lactating women and children is not clear. Before taking it, you need to consult a doctor.

For drugs that treat insomnia, according to the "Guidelines for Insomnia and Treatment of Adult Insomnia" (2017), insomnia patients can prefer non -piphzodonine drugs such as right Sperton and Pippi Tantan.If it is invalid, you can consider using a short-medium-effective benzodzine.Secondly, you can consider antidepressants with sedative hypnosis.It should also be noted that the sensitivity of the elderly's long -acting two -nitrogen -nitrogen -crickets such as the Western West (stable) is higher than that of young people, and the metabolic speed is slower, which will increase cognitive function damage and easy to fall. ThereforeUse among the elderly.

Source: Science Popularization China WeChat Public Account (Author: Li Xue PhD in Medicine, Beijing Academy of Medical Sciences, Chinese Academy of Medical Sciences)

Produced: Jing Ke

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