广州附医华南| 治失眠先尝试非药物治疗

同样是睡不着，有的人是入睡难，有的是睡后早醒，还有的是多梦睡眠浅……遇到失眠，很多人的反应是吃安眠药。

其实，药物只是治失眠的一种方法，用错了还弊多利少。治失眠并不是要从“药”开始，理想的方案是先尝试非药物治疗。

认知治疗：改变不合理信念

失眠的人很警觉，睡着了也常以为自己是失眠。很多患者做多导睡眠图时，睡眠脑电结构正常，但他们却告诉医生自己失眠了。

另外，还有人会误解或扩大失眠的后果，比如认为整天无精打采是由于没睡好。这种情况有时是抑郁、焦虑情绪造成的。

对此，采取早上床、晚起床的应对策略对睡眠危害。床是睡觉的地方，只有困了才上床。不用担心每天晚上睡几个小时，只要白天的警觉性和活动能力良好，说明你睡够了。

限制治疗：用好在床时间

做法：1.先做一周的睡眠日记，包括几点上床、几点睡着、几点醒。2.根据日记计算出该周平均睡眠时间和睡眠效率。

例如失眠患者计算出自己平均卧床时间为7.5小时，入睡时间为5小时，则睡眠时间为5小时，睡眠效率为5/7.5=67%。

如果要平均睡眠效率达85%-90%以上，则需要提早15-30分钟上床。

如睡眠效率低于80%，则上床时间要推迟15-30分钟。以上程序反复进行，直到患者感觉睡美了，次日起床后感觉舒适。

广州附医华南医院医生介绍：如不能很快入睡，请立即起床，走出卧室，做些放松的活动，避免让自己感到灰心。如半夜醒来，则不要看钟，继续转身睡觉。

松弛治疗：类似催眠

做法：想象出一个情境用来诱导放松。可以想象一个令人愉快、平静的情境(美丽的海滨沙滩、蓝天白云草原);可以是很有且能让你放松的一幅画;也可以是能让人放松的声音或话语(大海的波涛声)。

练习时有时会出现注意力分散，这是正常现象，不必过分注意它，把注意力重新集中到使你放松的情景上，让自己放松心情从而尽快入睡。

光照治疗：抑制褪黑素分泌

夜晚，黑暗会刺激人体合成和分泌褪黑素，它会使人体产生浓浓睡意。

通常，日照不足，褪黑素的浓度就会上升，引起睡眠紊乱。患者白天可多到户外晒太阳，让身体抑制褪黑素分泌，等晚上褪黑素正常分泌，就能睡个好觉了。

经常失眠抑郁怎么办呢?广州的中医院哪家冶失眠比较好?广州附医华南精神科医院是一所真正具有中医的中医院，专业治疗失眠症，是广州失眠、抑郁症医院的翘楚。

Feb. 3, 2000 (Atlanta) -- Chronic sleep problems have again been closely linked with depression -- but this time in a study of older people published in a recent issue of the American Journal of Psychiatry. However, the broader picture may also include financial problems, social isolation, and physical ailments, says the study's author.

"We helped confirm what others have shown, but this time in an older age group," lead author Robert E. Roberts, PhD, a researcher with the University of Texas at Houston Health Science Center School of Public Health, tells WebMD. "But we also asked, 'How important are sleep problems relative to other kinds of problems in predicting depression?'"

The study of depression -- which involved over 2,700 men and women between 46 and 102 years of age -- is one of the few to involve older adults, and one of the very few to follow them over a period of time, Roberts says.

The study participants responded to a questionnaire listing 12 symptoms of depression as well as questions to measure sleep difficulties. Questions like, "How many close friends and relatives can you confide in? How many can you turn to for help?" measured feelings of isolation. "Is there enough money for clothes, to fill a prescription, to see a doctor, to pay the rent, to buy food?" helped assess financial strain. "Are there difficulties walking across the room? Bathing? Using the toilet?" gave researchers a sense of physical disabilities the participants felt.

The data showed a significant difference in sleep problems at various ages. While 27% of those between ages 50 and 59 suffered from sleep problems, after age 80, that number rose to 35%. There also was a significant association between sleep problems and subsequent depression a year later.

"Our results add to the growing literature on the role of sleep disturbance in the risk of developing depression," says Roberts. In the study, however, not everyone with depression had sleep disorders. "There are nine diagnostic criteria for a major episode of depression, and sleep is only one of those. Mood disturbances, trouble concentrating, and feelings of worthlessness were much stronger predictors of future depression -- at least in this group -- more so than sleep disorders."

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