TV beside the bed? Sleepless

1 / 5 people can’t sleep well, and watching TV before bed is also the root cause of the problem.

The results of the “2015 Chinese sleep survey” released by the Taiwan Sleep Medicine Association show that the prevalence of chronic insomnia in Taiwan is 20.2%, which is not much different from the insomnia population in previous years. The proportion is about 1 / 5, that is, one in five people is suffering from insomnia symptoms such as difficulty in falling asleep, poor sleep quality and early awakening; And cross analysis found that the older the people, the higher the proportion of insomnia.

In addition, the survey on “use of 3C products before bed” also found that among the 20-49-year-old group, 53.3% of insomniacs used 3C products before bed, slightly higher than 47.6% of non insomniacs. Because the data did not reach a significant difference in statistics, it was not possible to fully prove the connection between using 3C products before bed and insomnia. However, the survey found that many people consciously used 3C products to interfere with sleep.

However, 46.5% of insomniacs watched TV in bed before going to bed, 8 percentage points higher than 38.4% of non insomniacs, and the difference was obvious. Many people may choose to watch TV to kill time or increase sleepiness because they can’t sleep, but the effect is just the opposite.

relax training 1 hour before going to bed to shorten sleeping time

Wu jiashuo, a clinical psychologist at the sleep center of Chang Gung Memorial Hospital, says that insomniacs who engage in non sleeping behaviors in bed, such as watching TV, tend to prolong the proportion of time they can’t sleep in bed, and also increase the chances of anxiety and excitement, resulting in a vicious cycle of insomnia.

Wu jiashuo’s clinical psychologist suggested that a fixed relaxation time could be arranged 0.5 to 1 hour before bed to guide the body to slowly prepare for sleep. In addition, abdominal breathing, muscle relaxation and other relaxation training can be incorporated into fixed activities before bed, which can shorten the time to sleep and improve the quality of sleep.

worried about the side effects of drugs, more than 60% of insomniacs refuse to take drugs.

Another survey conducted by the Taiwan Sleep Medicine Association on the theme of “the use and attitude of sleep aid drugs” also found that Chinese people are generally resistant to drug treatment for insomnia. The results show that 64.5% of insomniacs have a negative view on the use of drugs to help them sleep. More than 80% of the people are worried about drug addiction and the burden of drugs on the liver and kidney. More than 50% of the people feel that after using drugs, their cognitive function will be affected, resulting in mental lethargy the next day.

Drug treatment is not completely undesirable. Lin Chia Mo, President of the Taiwan Society of sleep medicine, points out that chronic insomnia can affect health. He suggests that if people have sleep disorders, they should seek medical treatment as soon as possible and seek appropriate medication or non medication. If short-term insomnia is caused by sudden events such as lovelorn break and death of relatives, taking drugs under the advice of doctors will not cause harm to the body or drug dependence within 2 weeks.

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