The secret to good sleep and mental health

Advice from Dr. Duong Minh Tam, Institute of Mental Health - Bach Mai Hospital on sleep disorders and mental health.

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In our entire life, we need 1/3 of our time to sleep; the remaining 2/3 of our time to stay awake. So there is no reason why we should not care about 1/3 of our life. To have a better sleep, Dr. Duong Minh Tam, Institute of Mental Health - Bach Mai Hospital will help us understand more about sleep disorders and ensure mental health.

What is sleep disorder?

Dr. Duong Minh Tam said: Sleeping is a very common human activity, cases of insomnia or sleep disorders cause a lot of physical and mental discomfort for people. Adults usually sleep 6 - 8 hours a day depending on age; young people sleep more, older people sleep a little less.

Sleep disorders affect quality of life (Illustration photo)

Sleep disorders are changes in the duration and quality of sleep, sleep-wake rhythm. Sleep disorders may have no cause or be a symptom of mental illness, may be a symptom of physical illness, and often simply be a reaction or sign of common worries in life. Therefore, determining which type is extremely important.

What is the basis for determining sleep disorders?

According to Dr. Duong Minh Tam, sleep disorders are divided into many types, each with its own criteria. The first is little sleep or insomnia. Little sleep means sleeping less than 2 hours compared to the normal for the age. Little sleep is also divided into many types: difficulty falling asleep at the beginning of the night or insomnia at the beginning of the night; insomnia at the end of the night; light sleep, waking up many times during the night...

The second is excessive sleeping, which means sleeping 2 hours more than the age standard; or sleep-wake disorder, which means sleeping but waking up many times during the night or not being able to determine the sleep-wake rhythm.

Sleep disorders occur at all ages, from newborns to adults and the elderly. However, we still see them more in the elderly. In the elderly, it is often physiological insomnia, while in young people, it is often insomnia caused by anxiety, depression, etc.

Sleep disorders are a daily activity, if we have a disorder, depending on the type, it can cause different levels. Sleep disorders affect the quality of life, especially insomnia is very bad; if insomnia is too severe and prolonged, it can cause disorders of consciousness and cognitive ability, even suicide.

How to practice sleep hygiene?

Dr. Duong Minh Tam advises: Sleep disorders can be the cause of a disease or just an idiopathic manifestation. Treatment and sleep hygiene are extremely important. In case the cause of sleep is determined, treatment will be easier. In case of idiopathic sleep disorders, it requires much higher treatment techniques. In particular, do not use drugs because it will cause addiction and dependence on sleeping pills.

It is important to prevent sleep disorders by practicing sleep hygiene. First, choosing a fixed time to go to bed or wake up on the same day is extremely important.

Second, do not abuse stimulants before bedtime such as drinking alcohol, coffee, and smoking. Avoid taking naps many times a day; learn relaxation exercises before going to bed, the simplest is to practice yoga breathing 30 minutes before going to bed.

Third is to take a hot bath, eat properly, do not eat too close to bedtime, do not eat too much; avoid exciting events before going to bed such as shouting, playing, meetings.../.

According to VOV