Late Summer, Early Autumn: Emotional Insomnia in White-Collar Workers
Introduction: As autumn leaves fall, it is easy for people to feel depressed. Therefore, insomnia is more common during this time due to emotional issues such as anxiety and depression. Prolonged depression can lower the body's immunity, lead to endocrine disorders, and trap patients in a vicious cycle of insomnia-depression-insomnia.
After the sweltering summer, those who struggled to sleep due to high humidity, low air pressure, and high temperatures at night can finally get a good night's rest. However, many office workers find it hard to fall asleep in the cool autumn. Research shows that factors like climate, psychology, illness, and medication can all cause insomnia. The autumn climate can easily create another trigger for insomnia—depression. Coupled with the immense work pressure on white-collar workers, "emotional insomnia" is very likely to occur.
Autumn Easily Leads to Depression
More than 90% of insomnia in young people is caused by emotional issues like anxiety and depression. Insomniacs often share similar traits: being sensitive, suspicious, indecisive, perfectionists, worriers, and prone to anxiety.
The falling leaves of autumn can easily lead to depression, making insomnia more frequent due to emotional problems like anxiety and depression. Long-term depression weakens the body's immunity, causes endocrine imbalances, and traps patients in a vicious cycle of insomnia-depression-insomnia. This is one reason why people still frequently experience insomnia in the cool autumn, and even when they do fall asleep, they often have vivid dreams.
Furthermore, sudden emotional distress, anxiety, and depression caused by unexpected life events can also lead to short-term insomnia. Chronic sleep deprivation means the brain doesn't get enough rest, leading to headaches, dizziness, memory decline, and loss of appetite. The immunity of some insomniacs is also severely damaged, which can eventually lead to serious health problems like high blood pressure and ulcers.
When Experiencing Emotional Insomnia, Don't Overthink
In cases of emotional insomnia, many female white-collar workers experience short-term insomnia due to sudden emotional distress, anxiety, and depression caused by unexpected life events. When this happens, many try to use psychological techniques like "counting sheep" or drink warm milk to help them sleep, but many find these methods are not very effective.
In this situation, it's crucial not to lie in bed overthinking things. Many insomniacs feel agitated and their minds race—one moment they're thinking about last week's reports, the next about tomorrow's work, all while worrying that poor sleep will affect their health and work. The more they think, the less they can sleep. When you can't sleep, don't do too many other things in the bedroom. Don't make falling asleep a big deal. Sleep is a natural bodily response; when you're tired, you sleep. Don't try to control it artificially. By adopting a "go with the flow" attitude and not deliberately trying to control your emotions and thoughts, you might find yourself falling asleep naturally.
Additionally, it is recommended that those with short-term insomnia engage in moderate exercise to shift their focus, promote blood circulation, and help their bodies return to a normal circadian rhythm, all of which can promote sleep.
Adjust Appropriately and Cope Correctly with "Emotional Insomnia"
When experiencing emotional insomnia, it's important to learn self-adjustment. You can talk to friends or trusted people for support. It is not advisable to use sedatives on your own to control insomnia. Insomnia is caused by five major factors: psychology, illness, medication, environment, and physical constitution. Relying solely on sedatives can have the opposite effect. If the situation is severe, it is necessary to seek help from a psychologist for counseling and adjustment. Furthermore, moderately increasing physical activity can balance the body's internal environment and ensure sleep quality, which is a quick way to alleviate insomnia. Attention should also be paid to diet. When under great work pressure, consume foods that soothe the liver and reduce stress, such as green and sour-tasting fruits like lemons, kiwis, plums, and green vegetables. Traditional Chinese Medicine recommends drinking calming herbal teas like rose or lavender tea. To enhance the sleep-promoting effect, a small amount of sour jujube seed, which has a sedative effect, can be added to the tea.