What should I do if I can't fall asleep at night?
Disease description:
Recently, I have been experiencing insomnia, which has led to extreme drowsiness during the day and significantly affected my work. Please advise, what should I do if I often can't fall asleep at night?
Doctor's answer (1)
Dr. Lv Zhiqin
Having trouble falling asleep at night? You can try the following methods to improve your sleep:
1. Adjust your routine: Maintain a regular sleep schedule by going to bed and waking up at approximately the same time each day, which helps regulate your body clock and improve sleep quality.
2. Improve your sleep environment: Ensure your sleeping environment is quiet, comfortable, and at a suitable temperature, avoiding disturbances from noise and light. You can use blackout curtains, earplugs, or other tools to create a better sleep environment.
3. Relax your mind and body: Engage in relaxing activities before bedtime, such as taking a warm bath, listening to soft music, or reading, which can help relieve tension and promote sleep. Avoid vigorous exercise or watching stimulating content right before bed.
4. Adjust your diet: Avoid overeating for dinner and limit your intake of irritating foods and beverages, such as coffee, strong tea, and chili peppers. Drinking warm milk or honey water in moderation may help improve sleep.
5. Limit caffeine and alcohol consumption: Avoid consuming caffeine-containing beverages and alcohol several hours before bedtime, as these substances can disrupt sleep.
If insomnia persists, it is recommended to seek medical attention promptly.
