What to do if you have difficulty falling asleep for a long time

Many middle-aged and elderly people sleep less, have difficulty falling asleep at night, and get up very early in the morning. If your physical condition is not affected, this is normal. You can reduce your sleep and adapt yourself to your own pace of life. However, if you get less sleep and have no energy to do things during the day and are always dozing off, this is something you should pay attention to. So, what should you do if you have trouble falling asleep for a long time?

1. Turn your bedroom into a sleep paradise. First, your bedroom must be quiet, dark and dim, because a dark environment promotes the pineal gland to produce melatonin, which is the hormone that controls the day and night cycle (that is, your 24-hour biological clock). Use heavy curtains (or something else) to block out outside light sources, and use a fan or white noise to mask annoying sounds. Cool temperatures help you fall asleep, so keep your thermostat adjusted. Of course, opening windows or using fans is good for indoor air circulation. If the indoor air is too dry, you can also use a humidifier.

2. Follow your nature. It will be easier for you to transition into sleep at night because your body knows it's time. Do anything to prepare yourself mentally for sleep. (Read a few pages, take 5 to 10 minutes to take care of your personal hygiene, or meditate for a while?) It’s also important to go to bed and get up at the same time every day—even on weekends.

3. Make sure your bed is only used for sleeping and sex. Avoid working, paying bills, or watching TV in bed. If you want to associate sleeping only with your bed, then what you need to do in bed is to sleep soundly, not toss and turn all night long.

4. Tame your stomach. Being too full or too hungry can interfere with sleep. Don't eat a large meal too close to bedtime, or you'll be starving and unable to sleep. On the other hand, if your stomach is still full when you lie down, stomach acid will back up into the esophagus. If you're really hungry, eating a small snack rich in carbohydrates can trigger the release of serotonin in the brain, which helps you relax. Try whole-wheat crackers or a bowl of cereal. Pair it with milk or a small serving of turkey, which are rich in amino acids and also promote sleep.