What to do about insomnia
Disease description:
I've started having trouble falling asleep at night these days, and my sleep quality is poor as well; I keep waking up multiple times during the night. My friend says this is insomnia. What should I do if I have insomnia?
Doctor's answer (1)
Dr. Lv Zhiqin
For insomnia symptoms, you can try the following methods:
1. Regulate your sleep schedule: Maintain a consistent sleep routine by going to bed and waking up at the same time each day, even on weekends, to help adjust your biological clock.
2. Relax your mind and body: Engage in relaxation activities before bedtime, such as deep breathing, yoga, or soaking your feet in warm water, which can help relieve daily tension and stress, allowing both mind and body to gradually enter a relaxed state.
3. Create a favorable sleep environment: Ensure your bedroom is quiet, dark, cool, and comfortable. Use a comfortable mattress and pillow to minimize external disturbances and improve sleep quality.
4. Avoid stimulants: Avoid consuming caffeine, alcohol, and heavy meals before bedtime, as these can interfere with sleep. Additionally, reduce evening use of electronic devices, as the blue light emitted from screens can suppress melatonin production and affect sleep onset.
5. Engage in moderate exercise: Regular physical activity during the day can help improve sleep quality, but avoid vigorous exercise a few hours before bedtime, as it may cause excessive excitement and make it difficult to fall asleep.
