How to Adjust for Insomnia
Disease description:
I usually don't have much psychological stress, but I just can't fall asleep at night. I'd like to ask, if someone experiences insomnia, what is the best way to manage or regulate it?
Doctor's answer (1)
Dr. Lv Zhiqin
Insomnia can be managed through the following approaches:
1. Establish a regular sleep routine: Go to bed and wake up at the same time every day, including weekends, to help regulate your body clock.
2. Improve the sleep environment: Ensure the bedroom is quiet, cool, and dark, using comfortable bedding and blackout curtains to minimize noise and light disturbances.
3. Maintain a balanced diet: Avoid overeating for dinner and steer clear of greasy, spicy, or irritating foods. Consume moderate amounts of foods rich in tryptophan, such as milk and bananas, which can help promote sleep.
4. Engage in moderate exercise: Perform moderate physical activities during the day, such as walking, jogging, or yoga, to expend energy and relieve stress, but avoid vigorous exercise close to bedtime.
5. Relax the mind and body: Learn techniques to relax and reduce stress. Before bedtime, practice deep breathing, meditation, yoga, or listen to soft music to help your body and mind unwind, making it easier to fall asleep.
6. Limit caffeine and alcohol intake: Avoid consuming caffeinated beverages and alcohol before bedtime, as they can disrupt sleep quality.
