What to do when you can't fall asleep
Nov 26, 2024
Source: Cainiu Health
Dr. Lv Zhiqin
Introduction
In general, difficulty falling asleep may be related to irregular作息 (作息 should be translated as "sleep-wake cycle" or "daily routine"), dietary factors, stress and anxiety, gastroesophageal reflux disease (GERD), hyperthyroidism, and other factors. If discomfort occurs, it is recommended to seek medical attention promptly. In daily life, one should pay attention to appropriate rest, maintain sufficient sleep, and avoid strenuous exercise, which is beneficial for physical recovery.
In general, insomnia may be related to irregular sleep patterns, dietary factors, stress and anxiety, gastroesophageal reflux disease (GERD), hyperthyroidism, and other factors. If discomfort occurs, it is recommended to seek medical attention promptly. Detailed analysis is as follows:
1. Irregular Sleep Patterns: Long-term late nights, inconsistent sleep schedules, or excessively long daytime naps may affect sleep quality at night. It is recommended to maintain regular sleep habits, avoid staying up late and prolonged daytime naps, and auxiliary tools such as blackout curtains and earplugs can also be used to improve sleep quality.
2. Dietary Factors: Consuming caffeine-containing beverages such as coffee or strong tea before bedtime or eating spicy or greasy foods can also affect sleep. Avoid drinking caffeinated beverages before sleep, and appropriately consume some sleep-promoting foods, such as millet, walnuts, bananas, etc.
3. Stress and Anxiety: Stress and anxiety can cause the brain to remain in a state of high alertness, making it difficult for individuals to relax and enter deep sleep. Long-term psychological stress may also cause nervous system dysfunction, further affecting sleep quality. It is recommended to practice deep breathing, meditation, yoga, etc., to help relieve psychological stress.
4. Gastroesophageal Reflux Disease (GERD): Acid reflux caused by GERD can irritate the esophageal mucosa, causing heartburn and chest pain, making it difficult for individuals to fall asleep or maintain sleep at night. It may also be accompanied by symptoms such as coughing and sore throat, further affecting sleep quality. Consult a doctor for the use of medications such as cisapride tablets, esomeprazole magnesium enteric-coated tablets, and rabeprazole sodium enteric-coated tablets to improve symptoms.
5. Hyperthyroidism: Hyperthyroidism is a condition caused by excessive secretion of thyroid hormones. Excess thyroid hormones may accelerate the body's metabolism, keeping the cerebral cortex in an excited state and preventing the individual from entering deep sleep. Symptoms may include palpitations, excessive sweating, weight loss, etc. It is recommended to follow medical advice in using medications such as propylthiouracil tablets, carbimazole tablets, and metoprolol tartrate tablets to alleviate symptoms.
In daily life, attention should be paid to appropriate rest, maintaining sufficient sleep, and avoiding strenuous exercise, which is beneficial for physical recovery. At the same time, maintaining a quiet and comfortable sleep environment, avoiding disturbances from noise and bright light, helps improve sleep quality.
