Insomnia
Insomnia in Hong Kong
Insomnia is a common issue in Hong Kong. A survey conducted in 2020 found that nearly 70% of respondents experienced problems with insomnia. Patients with insomnia may encounter the following situations:
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Difficulty falling asleep
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Frequently waking up in the middle of the night and having trouble returning to sleep
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Waking up one to two hours earlier than usual and being unable to go back to sleep
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Feeling as if they haven't slept at all upon waking
If you experience sleep difficulties three times or more in a week, and it affects your daily work, social interactions, or family life, you should consider seeking help from a doctor.
Consequences of Sleep Deprivation
Adequate sleep helps repair bodily cells, maintain a healthy immune system, and stabilize emotions. Individuals who frequently experience insomnia are more likely to face emotional disturbances, such as depression and anxiety, and in severe cases, may resort to substance abuse or alcoholism. Prolonged insomnia can also increase the risk of hypertension and diabetes. Lack of sufficient sleep can negatively impact work, academics, and social interactions.
The Vicious Cycle of Insomnia
When faced with sudden insomnia, most people feel lost, anxious, and restless, worrying about their ability to manage work or other important tasks the next day. Many try various methods to force themselves to fall asleep quickly, but the more they pressure themselves, the more awake they feel, leading to increased frustration. For those who frequently suffer from insomnia, the worry about not being able to sleep at night only adds to their anxiety, making it even harder to fall asleep. This vicious cycle exacerbates their insomnia.
How to Address Insomnia Issues
Everyone experiences insomnia differently, and their methods for coping may vary. Generally, the two most scientifically supported approaches to managing insomnia are medication and cognitive-behavioral therapy. Commonly used medications, such as sleeping pills, can effectively help induce sleep; however, long-term use may lead to dependence and does not address the underlying causes of insomnia. To effectively manage chronic insomnia, behavioral and cognitive changes must be implemented alongside medication.
Good Sleep Habits
Each person has different sleep needs and conditions, so it's important to apply methods flexibly rather than rigidly. Here are some commonly recommended tips:
Increase Evening Sleepiness
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Besides taking a short nap during the afternoon (no more than 10 to 15 minutes), generally avoid napping at other times during the day.
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Stay active during the day through work, household chores, and social activities.
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Engage in about 30 minutes of exercise daily, but try to complete it at least 6 hours before bedtime.
Enhance Sleep Regularity
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Maintain a consistent sleep and wake-up time throughout the week, whether on workdays or weekends.
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Try to get sunlight exposure at appropriate times each day.
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Avoid bright light exposure before bedtime, including the use of computers or phones, to prevent disruption of your biological clock.
Make Sleep Relaxed and Natural
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Establish a pre-sleep routine,
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reserving the last half hour before bed for relaxing activities.
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If you have worries, write down your concerns or list solutions, then set them aside for the night.
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Engage in some relaxation exercises.
Arrange a Good Sleep Environment
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Keep the bedroom dark, quiet, well-ventilated, and at a comfortable humidity and temperature throughout the night.
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Avoid facing the clock while sleeping; if you wake up at night, don’t check the time—leave that to a reliable alarm clock.
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Refrain from working, watching TV, using the computer, or eating and drinking in bed.
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Go to bed only when you feel sleepy, and avoid lying in bed waiting to fall asleep.
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If you can’t sleep after 15 to 20 minutes, leave the bedroom and do something quiet elsewhere.
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Get up as soon as you wake up.