How to Treat Sleep Disorders
Jan 28, 2021
Source: Cainiu Health
Dr. Zhong Mengfei
Introduction
How to Treat Sleep Disorders:
1. Prepare for bedtime: If you are unable to fall asleep within 20 minutes of lying down, get up and engage in relaxing activities.
2. Improve lifestyle habits: Perform regular, moderate aerobic exercise for one hour during the day, but avoid vigorous physical activity within two hours before bedtime.
3. Pharmacological treatment: Take oral medications such as anxiolytics or antidepressants.
4. Adjust sleeping position: Adopt the right-side sleeping position.
Sleep is a fundamental physiological need for humans and an essential condition for restoring cognitive function and physical energy. Sleep disorders—manifesting primarily as insomnia—may include difficulty falling asleep (initial insomnia), light or fragmented sleep with frequent awakenings (middle insomnia), early morning awakening (terminal insomnia), excessive dreaming or nightmares, subjective sleeplessness (i.e., no perception of having slept), or non-restorative sleep (i.e., feeling unrefreshed upon waking). These symptoms may occur individually or in combination. So, how are sleep disorders treated? Below is a detailed explanation.
How to Treat Sleep Disorders
1. Prepare Properly Before Bed
Do not go to bed prematurely if you do not feel sleepy. If you remain unable to fall asleep within 20 minutes of lying down, get up and engage in relaxing activities until you feel drowsy, then return to bed. Avoid performing non-sleep-related activities in bed—such as using smartphones, watching television, reading, or listening to music.
2. Improve Daily Habits
Engage in one hour of regular aerobic exercise during the day, but avoid vigorous physical activity within two hours before bedtime. Limit intake of caffeine-containing foods and beverages (e.g., coffee and strong tea), especially after mid-afternoon. Consume easily digestible foods for dinner, avoiding both overeating and going to bed hungry. Refrain from overly stimulating activities before bedtime—such as watching intense or suspenseful TV programs, listening to rock music, or playing video games.
3. Pharmacological Treatment
Medications may be used to improve sleep quality when sleep disorders occur. Under medical supervision, patients may take anti-anxiety, antidepressant, or sedative-hypnotic medications according to individual needs. Melatonin supplementation may also help alleviate poor sleep. Chronic insomnia warrants prompt attention, as it can severely impair both physical and mental health.
4. Adjust Sleeping Position
Avoid sleeping in the prone position (face-down), as it exerts significant pressure on the chest, impairing respiration and breathing. Adopting the right lateral decubitus position (sleeping on the right side) is recommended—it reduces cardiac compression and promotes better overall physiological function, making it a healthier sleeping posture.
The above outlines common approaches to treating sleep disorders. We hope this information proves helpful to you.
