What to do if you have trouble sleeping at the age of 30

30 years old is already middle-aged. At the age when you have elderly parents and young children to take care of, the pressure of life and work becomes greater and greater. Many people around 30 years old have symptoms of poor sleep and suspect that they have some disease. If this continues for a long time, their bodies will not be able to bear it and their lives will be affected. Many people want to know what to do if they have poor sleep at the age of 30. If you want to know the solution, you first need to understand what caused it. Let's take a look at it together.

1. What are the reasons for poor sleep quality?

About one-third of a person's life is spent sleeping. When we sleep, the brain and body can rest, recuperate and recover. But some people's sleep is not good, what is the reason?

1. Poor sleep caused by negative emotions. Mental factors such as mental tension, excitement, depression, fear, anxiety, boredom, and sadness will make our body unable to adjust and adapt for a while and cause emotional fluctuations, which are often accompanied by anxiety and depression reactions. Such negative emotions can lead to insomnia and can easily recur with changes in mood.

2. Poor sleep caused by psychological factors. This reason manifests itself in being in a stressful working state for a long time in life, or some bad things happening, leading to poor sleep. If you are overly anxious or eager to sleep at this time, you will find it even more difficult to fall asleep.

3. Poor sleep caused by environmental factors. These factors mainly include two aspects. One is that a bad environment affects sleep, such as cold, heat, noise, strong light, dirtiness, etc. The other is the development of certain behavioral habits that accompany falling asleep, such as falling asleep after watching TV for a long time, which forms a dependence and makes it impossible to fall asleep without TV.

4. Poor sleep caused by sleeping habits. In fact, many people have poor sleep, mostly due to their bad habits. Some people like to drink alcohol, tea or coffee before going to bed, or smoke, do strenuous exercise, etc., which will increase the difficulty of falling asleep and reduce the quality of sleep. Some people rest too much during the day, which causes them to be very energetic at night and suffer from insomnia.

2. What to do if the sleep quality is poor

Sleeping is a normal psychological process, but what is special about it is that it is a passive process and not something we can completely control. If you don’t sleep well, it will affect your body, so we must try our best to create an atmosphere for normal sleep.

1. Maintain a good attitude. Good sleep should be based on a normal and natural mentality, maintaining an optimistic, contented and happy attitude. Have a full understanding of social competition, personal gains and losses, etc., and avoid psychological imbalance due to setbacks.

2. Relax your body and help you sleep. A comfortable physical condition can help you fall asleep quickly. You can choose to take a walk before going to bed to relax, or you can take a bath or soak your feet in hot water before going to bed. These are all about creating a conditioned reflex mechanism that is conducive to falling asleep. Take a hot bath, soak your feet, drink a glass of milk half an hour before going to bed, etc. As long as you persist for a long time, you will establish a "conditioned reflex for falling asleep."

3. Give yourself suggestions to help your body adapt to sleep. Before going to bed, you can play some relaxing activities, or count sheep, or listen to some plain and regular sounds, such as the sound of drizzling rain, light music, etc., which will help you sleep and establish a conditioned reflex to induce sleep.

4. Develop good sleeping habits. Poor sleep is often greatly affected by external factors, so don’t do anything addictive before going to bed, or drink alcohol or coffee, etc., which will only make your sleep worse. It is also best to keep the sleeping environment clean and comfortable, without any unfavorable conditions such as noise.

If you can follow these methods, not overuse your brain before going to bed, eliminate distracting thoughts after going to bed, and keep your bedroom quiet, you can prevent poor sleep and feel energetic the next day.