Can insomnia lead to depression? How can I fall asleep quickly if I suffer from insomnia?

Insomnia is a problem that many people have, especially when they have work and study the next day. Not being able to sleep at night can make people very irritable. If you suffer from insomnia for a long time, it will make you feel mentally and physically uncomfortable, and you will feel depressed. So can insomnia lead to depression? How to fall asleep quickly?

Can Insomnia Cause Depression?

Insomnia and depression often coexist. 85% of patients with depression will suffer from insomnia, and people with insomnia are three times more likely to suffer from depression.

Long-term chronic insomnia is indeed related to depression. Studies have found that the longer the insomnia lasts and the more severe the insomnia is, the more likely it is to develop into depression.

How to fall asleep quickly when suffering from insomnia

1. First, lie flat, put your left hand on your stomach, and raise your right hand above your head.

2. Relax your face and don't bring your eyes together (just like don't frown) because if you bring your eyes together, your mind will be very active, which is not conducive to sleep. At this time, roll your eyes up slightly, maybe like rolling your eyes.

3. The most important step: counting. Specific steps: When you inhale or exhale, count silently from the beginning to ten, and then start again from the beginning after counting to ten. Remember to count one number for each exhalation (or one number for each inhalation).

At first you will consciously repeat the cycle, and then you will be surprised to find that you have unconsciously counted too much. It's okay, this is a sign that you will relax and go to sleep. Start from the beginning again, repeat, and slowly you will fall asleep.

The impact of insomnia on the body

1. Nervous system: Sleep promotes the connection of our nerve cells, which helps our learning and memory. Long-term insomnia can lead to a decline in learning ability and memory, difficulty concentrating, poor coordination, decreased reaction, and a high risk of accidents. It can also affect mood, irritability, depression, and even mental symptoms such as hallucinations.

2. Immune system: When we sleep, the immune system will "fight" against some foreign substances that enter our body, such as viruses, to protect our body. If we suffer from long-term insomnia, the immune system cannot "fight" effectively, and our body is more susceptible to infection by bacteria, viruses, etc.

3. Digestive system: Insomnia leads to decreased leptin secretion and increased obesity;

4. Increased risk of physical diseases: such as diabetes, heart disease, hypertension, asthma, inflammation, stroke, epilepsy, etc.;

5. Increased risk of mental illness: anxiety, depression, suicidal ideation, etc.