"Recently I've had a hard time falling asleep, turning around on the edge every night, and sometimes not even sleeping all night. Tried different methods can not improve, every night will worry about their own again insomnia..."
What is insomnia?
Patients with insomnia can experience several conditions:
- It's hard to sleep.
- Often wake up in the middle of the night and have difficulty falling asleep again.
- Wake up one to two hours earlier than usual in the morning and have difficulty falling asleep again.
- Waking up feels like you haven't slept.
If you have trouble sleeping three or more times a week and have an impact on your daily work, social, or family life, you should consider asking your doctor for help.
Why do I lose sleep?
- Psychological factors
Life is too stressful, often in a state of tension, or emotional distress, are prone to insomnia problems. For people who often lose sleep, they worry that they can't sleep every night, and the "fear of insomnia" makes them more nervous and harder to fall asleep. This vicious circle can make their insomnia even worse.
- Bad life and sleep habits
Coffee, tea, alcohol and smoking habits can impair our sleeping quality, irregular sleep time or shift work, is also a cause of insomnia.
- Environmental factors
Noise, too high or too low temperatures, can all have an impact on sleep.
- Physiological factors
Physical discomfort, illness, or chronic pain can all affect the quality of sleep. Common emotional disorders such as depression, anxiety, etc. can also lead to insomnia. Insomnia can also be a symptom of sleep disorders such as sleep apnea.
Tips to help you fall asleep
- Make regular rest and try to get up at a fixed time in the morning, don't rely on the bed.
- Avoid naps.
- The bedroom is a place to sleep and not work in bed or watch TV.
- Read easy books before bed, or listen to soft music and fall asleep in a relaxed and pleasant mood.
- Don't force yourself to sleep, if you haven't slept in bed for more than 15 minutes, you can get up and sit for a while, listen to light music, relax your body, and don't go back to bed until you're sleepy again.
- Keep your bedroom quiet and at a moderate temperature.
- Exercise in moderable amounts during the day, but do not exercise vigorously before going to bed.
- Do not drink coffee or smoke for five to six hours before you go to bed.
- A small amount of milk can help you fall asleep, but it is not advisable to eat too much before going to bed.
- Several sheep will only make you more nervous and harder to sleep with.
If the above method still fails to help solve the problem of insomnia, we should seek medical help to find out the causes and treatment of insomnia. If you need medication to help you fall asleep, please remember to follow the doctor's instructions, do not take the medicine indiscriminately or change the amount of medicine without talking to your doctor.