What to do about insomnia at night
Disease description:
Recently, due to high stress from life and work, I often can't sleep the entire night and feel very tired during the day. I would like to ask, what should I do if I experience insomnia at night?
Doctor's answer (1)
Dr. Lv Zhiqin
When experiencing insomnia at night, the following measures can help alleviate it:
1. Regulate sleep schedule: Maintain a consistent sleep routine by going to bed and waking up at the same time each day to help your body establish a stable circadian rhythm.
2. Create a comfortable environment: Ensure the bedroom is quiet, dark, and at a suitable temperature, and use comfortable bedding to improve sleep quality.
3. Relax the mind and body: Engage in relaxation techniques such as deep breathing, yoga, or meditation before bedtime to reduce psychological stress and tension, aiding in falling asleep.
4. Limit caffeine and alcohol: Avoid consuming caffeinated beverages and alcohol several hours before bedtime, as these substances can disrupt sleep quality.
5. Avoid overstimulation: Refrain from vigorous exercise or watching exciting movies before bed, as excessive brain stimulation may make it difficult to fall asleep.
6. Dietary adjustments: Avoid heavy meals for dinner and steer clear of spicy or greasy foods that are difficult to digest. Consuming foods rich in tryptophan in moderation may help promote sleep.
If insomnia persists for a long time and self-management proves ineffective, seek medical attention promptly.
