How to fall asleep quickly
Disease description:
During this period, I have been unable to fall asleep at night, usually not falling asleep until two or three o'clock in the morning. I would like to ask if there are any methods to fall asleep quickly?
Doctor's answer (1)
Dr. Lv Zhiqin
Suggestions for Falling Asleep Quickly:
1. Maintain a regular sleep schedule: Try to go to bed and wake up at the same time each day to help regulate your body clock, making it easier for your body to enter a sleep state.
2. Create a good sleep environment: Ensure the bedroom is quiet, dark, cool, and comfortable. Using blackout curtains, a comfortable mattress and pillow, and maintaining a suitable room temperature can help improve sleep quality.
3. Relax your mind and body: Engage in relaxing activities before bedtime, such as deep breathing, meditation, yoga, or listening to soft music, which can help relieve tension, relax your mind and body, and facilitate sleep.
4. Avoid stimulants: Avoid consuming stimulants such as caffeine, alcohol, and nicotine several hours before bedtime. Also avoid vigorous exercise and excessive use of electronic devices, as these can disrupt sleep.
5. Establish a bedtime routine: Develop a consistent pre-sleep routine, such as reading, taking a warm bath, or drinking a cup of warm milk, to help your body and mind gradually transition into a sleep state.
6. Engage in moderate exercise: Performing moderate physical activity during the day can help expend energy and improve sleep quality. However, avoid intense exercise a few hours before bedtime.
If sleep problems persistently affect your quality of life, it is advisable to seek timely medical evaluation.
