What should I do if I have insomnia at night and feel sleepy during the day?
Disease description:
I usually fall asleep only around 3 or 4 o'clock in the morning, and sometimes I remain in a state of not knowing whether I have fallen asleep throughout the entire night. As a result, I tend to feel sleepy during the day. What should I do about insomnia at night and sleepiness during the day?
Doctor's answer (1)
Dr. Lv Zhiqin
Insomnia at night and drowsiness during the day can be improved through the following methods:
1. Establish a regular sleep schedule: Try to go to bed and wake up at the same time every day, including weekends, to help adjust your biological clock.
2. Optimize your sleep environment: Ensure the bedroom is quiet, dark, cool, and comfortable, use comfortable bedding, and minimize noise and light disturbances.
3. Avoid pre-sleep stimulants: Avoid consuming caffeine, alcohol, and large meals in the evening, especially spicy foods and sugary beverages. Additionally, reduce the use of electronic devices to prevent blue light from affecting sleep.
4. Increase daytime physical activity: Engage in appropriate physical exercise, such as walking, jogging, or yoga, to enhance physical fatigue and promote nighttime sleep.
5. Relax the mind and body: Try relaxation techniques such as meditation, deep breathing, or taking a warm bath to reduce stress and anxiety and aid sleep.
6. Limit daytime napping: If a daytime nap is necessary, try to limit it to 20–30 minutes to avoid interfering with nighttime sleep.
