Surveys show that insomnia affects over 15 % of the population and is on the rise. Among 2,813 patients seeking treatment for insomnia as their primary symptom, more than half were between 31 and 50 years old, followed by those over 60 and those between 50 and 60. Women comprised 56 % of the total. Patients' occupations were concentrated among business owners, nouveau riche, financial personnel, civil servants, and laid-off workers.

Studies have shown that the causes and manifestations of insomnia among urban dwellers have changed significantly compared to the past. Previously, the medical community generally considered insomnia a symptom, not a disease , and the cause was neurasthenia, which was prevalent in adolescence. Now, insomnia is mainly characterized by hyperactivity, and developed Western countries recognize insomnia as a type of neurosis. Wang Qiaochu, a renowned traditional Chinese medicine doctor and professor at Shanghai University of Traditional Chinese Medicine, stated that insomnia lasting more than two weeks, or ineffective treatment with medications like diazepam, should be considered insomnia and treated at a hospital; otherwise, it can lead to chronic diseases.

I. Causes of Insomnia

The first factor is organic factors: the patient is mentally sensitive, thoughtful, and meticulous in their work.

Secondly, there are medical factors. Insomnia can be caused by cerebral arteriosclerosis in the elderly, myocarditis, stomach problems, and kidney deficiency in young women. In addition, insomnia may also be a precursor to mental illnesses such as depression and anxiety.

Thirdly, there are factors related to the living environment.

Fourthly, there is the increasingly common drug-related factor in recent years . Some sleeping pills and certain antibiotics often cause patients to be mentally aroused even when they are slightly dazed, making it difficult for them to fall asleep.

Insomnia is a prolonged state of dissatisfaction with the duration and quality of one's sleep. Its main symptoms include difficulty falling asleep, frequent awakenings, and difficulty falling back asleep; waking up too early in the morning; insufficient sleep duration; a state of half-sleep; vivid dreams; and a lack of refreshment upon waking. Secondly, poor sleep leading to negative emotions is also a manifestation of insomnia. Patients focus on their sleep problems day and night, experiencing tension, anxiety, irritability, or depression at bedtime, repeatedly thinking about how to get enough sleep, and paying close attention to various sensory changes, feeling extremely distressed and depressed. When doing things, they experience difficulty concentrating, slow and inflexible thinking, decreased memory, and significantly reduced work efficiency. Due to emotional instability and irritability, they often take out their anger on others over trivial matters, causing conflicts, strained interpersonal relationships, and even adjustment difficulties. These negative situations and emotions, in turn, affect sleep, perpetuating insomnia.

Typical symptoms: Difficulty falling asleep for more than two weeks

II. Main Symptoms of Insomnia

Symptoms include difficulty falling asleep, waking up early or frequently during the night; having vivid dreams or nightmares; feeling half-asleep; or having difficulty sleeping all night. If such sleep patterns are short-lived and other daytime symptoms are not significant, and do not affect work, study, or social activities, they can be called insomnia, but not necessarily insomnia disorder.

Insomnia is a common phenomenon caused by various disturbances in daily life, resulting in temporary difficulty falling asleep, frequent awakenings, or early awakenings. It usually resolves itself within a few days through self-adjustment of mental and lifestyle habits, without the need for sleeping pills. This demonstrates that normal sleep function can be self-regulated. Therefore, experiencing short-term insomnia in daily life is neither unusual nor alarming, and there is no need to rush into taking sleeping pills; normal sleep can be restored through self-regulation. However, if the aforementioned insomnia symptoms persist for more than two weeks and are accompanied by symptoms such as dizziness, headaches, palpitations, and irritability that significantly affect daytime work, study, and social activities, then it is considered a medical condition and is termed insomnia disorder.

III. What are the harms of insomnia?

Chronic insomnia:

    1. Insomnia leads to a decline in the body's immunity, weakening its resistance to various diseases.

    2. Insomnia can cause: memory loss and headaches.

    3. Insomnia affects work, study and life.

    4. Insomnia can lead to autonomic nervous system disorders.

    5. Frequent insomnia can cause dementia in the elderly.

    6. Frequent insomnia can cause premature aging and shorten lifespan.

7. Insufficient sleep in children can affect their physical growth and development.

Is there a link between insomnia and neurasthenia?

Insomnia is one of the most common clinical symptoms, experienced by almost every adult, but few can give a definitive explanation for it. This is largely because everyone has their own requirements for sleep, and different requirements lead to different explanations for insomnia.

In medicine, insomnia generally refers to the inability to fall asleep for extended periods during one's usual sleep time (such as nighttime being the usual sleep time, or working at night and sleeping during the day). This includes both insufficient sleep time and mild insomnia.

    Normal sleep requires both time and intensity to meet an individual's physiological needs. A person's sleep duration varies with age, individual characteristics, and work situation. Adults generally need 7-9 hours of sleep per day, children need more sleep than adults, and the elderly need less sleep. In terms of intensity, normal sleep involves maintaining a significant amount of slow-wave sleep throughout the entire sleep process .

    Insomnia symptoms vary greatly from person to person. Some people have difficulty falling asleep, some wake up easily, some find it hard to fall back asleep after waking up early, and others spend their entire sleep in a light sleep or with many dreams. The most common symptom is difficulty falling asleep. They are terrified of insomnia, and once in bed, they are in a state of fear, treating the night as an invincible demon. Patients often go to great lengths to maintain sleep, such as taking sleeping pills, using special pillows, and practicing deep abdominal breathing or counting to calm their nerves. Furthermore, they eliminate anything they believe will interfere with sleep; for example, some patients believe the sound of clocks disturbs their sleep, so they simply stop the clocks; others are affected by the sound of rain and often get up in the middle of the night to lay down sound-absorbing materials like straw mats where raindrops fall. Patients are extremely afraid of insomnia; they believe that if they don't sleep well, they will be tired, listless, and unable to work the next day, and they also believe that if they sleep well, all problems will be solved. As a result, sleep becomes the most important thing for insomniacs, which makes them even more afraid of insomnia, thus creating a vicious cycle that aggravates the symptoms.

Almost all patients with neurasthenia experience insomnia to varying degrees. However, insomnia is not unique to neurasthenia; other illnesses can also cause insomnia. In addition, there is a condition called "habitual insomnia" or "simple insomnia," characterized by insomnia that has persisted for many years, with difficulty falling asleep or sleeping less than average, but without other abnormalities. The patient is able to perform their studies and work effectively and adapts well socially. This condition is not considered pathological and generally does not require treatment.

IV. Types of Insomnia

1. Transient insomnia (less than one week)

    Most people experience transient insomnia when experiencing stress, stimulation, excitement, or anxiety; when sick; when traveling to high altitudes; or when their sleep patterns change (such as jet lag or shift work). This type of insomnia usually improves as the event subsides or time passes, but if not managed properly, transient insomnia can lead to chronic insomnia in some people.

    The main treatment principle for transient insomnia is the intermittent use of low-dose sedative-hypnotic drugs or other sleep aids such as antidepressants, along with good sleep hygiene habits.

    2. Short-term insomnia (one week to one month)

    Severe or persistent stress, such as major physical illness or surgery, the death of a loved one, or serious family, work, or interpersonal problems, can lead to short-term insomnia. This type of insomnia is clearly correlated with stress.

    The treatment principle involves short-term use of low-dose sedatives and hypnotics or other sleep-aiding medications such as antidepressants, along with behavioral therapy (such as muscle relaxation techniques). Improperly managed short-term insomnia can also lead to chronic insomnia.

    3. Chronic insomnia (lasting more than one month)

    The causes of chronic insomnia are complex and difficult to pinpoint; many cases of chronic insomnia are caused by a combination of factors. Possible causes of chronic insomnia include:

    1. Physical illnesses can lead to insomnia; (studies have shown that many chronic diseases are related to insomnia)

    2. Insomnia caused by mental illness or mood disorder;

    3. Insomnia caused by the use of drugs, alcohol, stimulants, or narcotics;

    4. Insomnia caused by sleep-wake cycle disorders or irregularities;

    5. Insomnia caused by discomfort in the calves before bed or involuntary leg twitching during sleep;

    6. Insomnia caused by snoring, irregular breathing, or other breathing disorders during sleep;

    7. Primary insomnia. (Excluding the causes of secondary insomnia mentioned above)

    The treatment principle for secondary chronic insomnia is to first address the specific underlying cause to improve sleep quality. For primary chronic insomnia or secondary insomnia that persists even after addressing the underlying cause, short-term use of sleep aids may be necessary. Long-term treatment primarily involves cognitive behavioral therapy to improve sleep habits, stress management, and address inappropriate cognitions.

The causes of insomnia are very complex. If insomnia persists or gradually affects your life, do not buy and use sleeping pills on your own. Sleeping pills can only help you fall asleep and are not effective for insomnia caused by specific reasons. Long-term inappropriate use can lead to dependence or even addiction. You should seek professional help and the most suitable treatment as soon as possible.

The neurotransmitter that induces drowsiness is serotonin , and brain neurons require tryptophan to produce serotonin. Therefore, consuming foods rich in tryptophan can better promote the brain's secretion of serotonin, thus aiding sleep. Many foods are rich in tryptophan, such as milk, yogurt, millet, whole-wheat cakes, walnuts, and sunflower seeds. Fruits like bananas, figs, dates, longan, grapefruit, apples, and pears also contain relatively high levels of tryptophan. Eating more of these foods at dinner is very beneficial.

Traditional Chinese medicine also believes that some foods or medicines have the effects of nourishing the heart and spleen, nourishing blood and calming the mind, and calming the nerves, which can effectively promote sleep. These include lily bulbs, longan, lotus seeds, honey, wheat, white fungus, goji berries, mulberries, lingzhi mushrooms, and American ginseng. Eating these or drinking them in water before bed can also help you "have a good dream".

For irritability and insomnia, drink more lotus seed tea.

People generally believe that "not being able to sleep is insomnia," but in fact, according to the principle of syndrome differentiation and treatment, different types of insomnia require different targeted dietary therapies. Lu Chunjing introduced that for those who suffer from insomnia due to excessive heart fire and restlessness, lotus seed tea can be consumed. Steep 2 grams of lotus seed in boiling water and drink it before bed. Lotus seed is bitter and cold in nature, and has the effects of nourishing life and calming the mind. The "Dictionary of Traditional Chinese Medicine" also records that it can treat "excessive dreaming at night."

For those suffering from insomnia due to yin deficiency, accompanied by dry mouth and dry cough, lily porridge is suitable. Wash 100 grams of fresh lily bulbs and 100 grams of japonica rice, add 1000 ml of water , and cook until the rice is soft. This can be eaten frequently. It not only helps with sleep and reduces nightmares, but also has beauty and skin-nourishing effects.

For those suffering from insomnia due to deficiency of both heart and spleen, a porridge made with 30 grams of longan, 50 grams of japonica rice, and 2 jujubes is quite effective. Longan is sweet and warm in nature, nourishing the heart and brain; japonica rice clears heat and calms the mind; and jujubes benefit the spleen and nourish the blood. The combination of these three ingredients can work together to benefit the heart and mind, harmonize the spleen and stomach, and promote restful sleep.

Elderly people or those with weak constitutions who have trouble sleeping can eat millet porridge or oatmeal with milk for dinner. Millet is an excellent source of tryptophan among grains, and it also has the effects of strengthening the spleen, harmonizing the stomach, and promoting sleep. When cooked into porridge, it is easily absorbed. Adding oatmeal to three times its volume of milk and cooking for 15 minutes, with a little sugar added according to personal taste, not only calms the nerves but also moisturizes the lungs and promotes bowel movements. If you find cooking oatmeal time-consuming, you can use instant oatmeal instead.

In addition, there are several dietary therapy recipes that replenish qi, promote body fluid production, and relieve irritability, and they also have unique effects in treating insomnia. One recipe is to boil 15 grams of wolfberry, 15 grams of mulberry, and an appropriate amount of longan in water, and take it once in the morning and once in the evening. Another recipe is to cook porridge with 10 grams of Ganoderma lucidum juice , 250 grams of glutinous rice, and 15 grams of wheat, and eat it for dinner; both are very effective.

Eat less high-protein food before bed

Director Lu reminds everyone that to get a good night's sleep, it's best to avoid foods containing protein and tyrosine before bed. Increased tyrosine levels in the blood, once in the brain, can be converted into dopamine and norepinephrine—chemicals that keep the mind sharp—and can also hinder the production of serotonin, easily exciting the brain and making it difficult to fall asleep. Foods such as fish, meat, chicken, duck, egg yolks, soybeans, eggplant, potatoes, tomatoes, spinach, and cheese should all be avoided before bed. Furthermore, stimulants such as caffeine, alcohol, and chocolate are even more stimulating and should be avoided by those with insomnia.

In today's world where "food therapy is worse than medication," insomniacs can benefit from appropriate dietary therapy, which, aside from side effects, can also have a certain hypnotic effect. Here are some easy-to-prepare dietary therapy recipes for your consideration:

Dietary therapy for insomnia

1. Longan and Gorgon Fruit Porridge : 25g longan , 25g gorgon fruit, 100g glutinous rice , 20g jujube seeds , 20g honey . Wash the glutinous rice and gorgon fruit separately, put them in a pot with an appropriate amount of water, add the longan, bring to a boil over high heat, then simmer over low heat for 25 minutes. Add the jujube seeds and cook for another 20 minutes. Add honey before serving. Consume twice a day, morning and evening . This porridge has the functions of strengthening the brain and improving intelligence, tonifying the kidneys and consolidating essence. It can treat neurasthenia, intellectual decline, and liver and kidney deficiency in the elderly.

Take 50 grams of walnut kernels , 10 grams of schisandra berries, and an appropriate amount of honey, grind them together into a paste, and consume.

Soak 30 grams of lily bulbs in water for half a day to remove their bitterness. Then add 100 grams of rice and an appropriate amount of water and cook together until it becomes porridge. Add an appropriate amount of rock sugar and take it once in the morning and once in the evening .

Drinking a tablespoon of vinegar in a glass of cold water before bed can not only help you fall asleep but also promote a sound sleep. When you are restless and have difficulty falling asleep, you can drink a glass of honey water. This will trigger a series of chemical reactions in your body, ultimately producing a large amount of serotonin, which will inhibit the cerebral cortex and induce a state of rest.

Take 200g of longan pulp , 100g of walnut kernels , 10g of thin slices of American ginseng, 200g of jujube pulp , and 50g of honey . Simmer until thoroughly cooked and then make into a paste. Take 1-2 tablespoons each morning, noon, and evening .

Eating more calming foods like lemons can have a calming effect. In addition, serotonin helps improve sleep and maintain calmness. Grains such as rice, wheat, and oats contain a bran that can increase serotonin levels; it's essential to eat them whole. Every evening, eat a small amount of slightly sugary foods, such as bananas or rice cakes, as these can also help increase serotonin levels. Serotonin can be obtained by increasing vitamin B6 levels, so you should eat more of the following foods: spinach, fish, carrots, and potatoes.

1. Mix 50 grams of fresh lily bulbs with 1-2 tablespoons of honey , steam until cooked, and take before bedtime.

　　2. Boil 15 grams of fresh peanut leaves , 30 grams of red beans, and 2 tablespoons of honey in water and drink the soup and eat the solids before going to bed.

　　3. Drink a cup of warm milk before bedtime to induce sleep.

　　4. Take 10 grams of jujube seeds , grind them with white sugar, and take them with warm water before bedtime.

　　5. Boil 20 grams of red dates and 7 scallions in water to make a decoction, and drink it before bedtime.

　　6. Cook 30 grams of glutinous rice and 10 grams of polygonatum into a porridge and eat it. It has a hypnotic effect.

　　7. Soak 50 grams of fresh lily bulbs in water for 24 hours. Take 15 grams each of raw and cooked jujube seeds , decoct them in water, remove the dregs, and use the decoction to cook the lily bulbs until tender. Eat the lily bulbs and the broth together. Alternatively, mix 60-90 grams of fresh lily bulbs with an appropriate amount of honey, steam until cooked, and take before bedtime. Regular consumption has a calming and soothing effect and can treat neurasthenia and menopausal syndrome.

　　8. Boil 30 lotus seeds (lotus hearts) in water with a little salt, and take it before bed every night to calm the nerves and replenish qi. Alternatively, 1-2 grams of lotus seed hearts can be steeped in boiling water and drunk as tea.

　　9. Take 15-30 grams of dried longan pulp , add an appropriate amount of white sugar, decoct and drink. This can nourish the heart and spleen, replenish blood and calm the mind.

　　10. Boil 20 large red dates and 7 scallions in water and drink the decoction to treat insomnia caused by weakness and fatigue. Alternatively, boil 30 grams of large red dates, 30 grams of wheat , and 10 grams of roasted licorice root in water, drink the soup and eat the dates. This can treat insomnia caused by emotional depression or excessive thinking, which damages the heart and spleen.

　　11. Take 30 grams of walnut kernels , 30 grams of black sesame seeds, and 80 grams of mulberry leaves, grind them into a paste, and make into pills, each weighing 3 grams. Take 3 pills each time, twice a day. This can treat neurasthenia, forgetfulness, insomnia, and excessive dreaming.

　　12. Mix one ounce of honey with a cup of warm water and drink before bed to help you fall asleep.

　　13. Boil a pig's heart with a little salt and eat it; this can cure insomnia caused by heart palpitations.

14. Drink half a bottle of beer half an hour before bed for several weeks. You will fall asleep as soon as your head hits the pillow and sleep soundly through the night.