What should I do if I can't fall asleep when I feel sleepy?
Disease description:
Recently, I've been feeling sleepy at night but unable to fall asleep, and my sleep quality is poor. What should I do if I feel sleepy but can't fall asleep?
Doctor's answer (1)
Dr. Lv Zhiqin
Difficulty falling asleep despite feeling sleepy is a common sleep problem also known as insomnia. To address this issue, you may try the following methods to improve your sleep:
1. Establish a regular sleep schedule: Try to maintain consistent bedtime and wake-up times each day to help adjust your body's internal clock.
2. Create a comfortable sleep environment: Ensure your bedroom is quiet, cool, dark, and choose a suitable mattress and pillow.
3. Relax your mind and body: Engage in relaxation activities before bedtime, such as deep breathing, meditation, or soaking your feet in warm water, to help relieve tension and anxiety.
4. Avoid stimulants: Avoid consuming caffeine, alcohol, and large meals several hours before bedtime, and reduce screen time from electronic devices.
5. Engage in moderate exercise: Physical activity during the day can promote physical fatigue and improve sleep quality at night.
6. Psychological adjustment: If insomnia is related to psychological issues such as anxiety or depression, consider seeking help from a doctor.
If the above methods fail to improve your sleep, it is recommended to seek medical advice promptly for further evaluation and targeted guidance or treatment.
