Treatment of Sleep Disorders
Sep 17, 2020
Source: Cainiu Health
Dr. Song Zhiqiang
Introduction
Treatment of Sleep Disorders:
1. Self-directed psychological regulation—Patients are encouraged to employ self-regulation techniques to alleviate negative emotional states such as tension, anxiety, and irritability.
2. Dietary adjustments—Consuming sugared water or warm milk before bedtime, and eating fruits such as apples or bananas, may promote sleep.
3. Establishing a stable circadian rhythm—Maintaining consistent sleep–wake schedules to prevent disruptions in daily routines and ensure regular sleep timing.
Abnormal sleep quantity and unusual behaviors during sleep are manifestations of disrupted circadian rhythms—the normal, rhythmic alternation between sleep and wakefulness. These disturbances may arise from multiple factors and are frequently associated with underlying physical illnesses, encompassing both sleep disorders and parasomnias. Sleep is intimately linked to overall health. Surveys indicate that many individuals suffer from sleep-related disorders or conditions; up to 30% of adults experience some form of sleep disturbance.
Treatment of Sleep Disorders
1. Self-directed Psychological Regulation
Patients should promptly adopt self-directed psychological regulation techniques to alleviate negative emotional states—such as tension, anxiety, and irritability—and thereby promote physical and mental relaxation.
2. Dietary Adjustments
Dietary interventions constitute an effective approach in managing sleep disorders. To facilitate better sleep onset, consider consuming a small amount of sugar water or warm milk before bedtime, along with fruits such as apples or bananas.
3. Establishing a Stable Circadian Rhythm
During treatment, maintaining consistent sleep–wake timing is essential. Avoid irregular schedules, inconsistent bedtimes, or excessively long or short sleep durations.
4. Optimal Bedroom Temperature
Individuals with insomnia often exhibit heightened sensitivity to bedroom environmental conditions—particularly temperature. The ideal ambient temperature for sleep is approximately 20°C; therefore, the bedroom temperature should generally be maintained between 18°C and 22°C. We recommend installing a thermometer on the bedroom wall and adjusting your air conditioning accordingly.
5. Consistent Wake-up Time
Strive to keep your internal biological clock well-regulated. Even if you attend late-night social engagements or endure a particularly exhausting workweek, aim to wake up at the same time every day—including weekends. Sleeping in until late afternoon is strongly discouraged. Recent biological research has demonstrated that lifestyle regularity directly influences sleep quality and, consequently, work performance.
The above outlines key therapeutic strategies for sleep disorders. We hope this information proves helpful.
