How should long-term insomnia be treated?

Long-term insomnia can easily cause patients to become irritable, tired, weak, have headaches, and have poor memory. Insomnia may also be caused by some diseases, such as neurasthenia, hyperthyroidism, endocrine disorders, etc. Some physical pains can also make mothers suffer. Insomnia may also be some psychological hints. Sometimes the more you want to sleep, the more you can't sleep. So, how should long-term insomnia be treated?

a. Keep calm before going to bed. Only when your mind is relaxed and your mood is calm can you fall asleep quickly. Do not do strenuous sports, dance, watch stimulating movies, TV shows, or read books before going to bed. Do not worry about work or study, think about unpleasant things that happened during the day, and try your best to eliminate psychological interference. When you go to bed at night, don't lie in bed and revisit today's mistakes or plan tomorrow's activities. Doing so can make you more anxious or excited, which is not conducive to your sleep.

b. Relieve mental burden. If you are troubled and anxious about insomnia, you will be nervous when going to bed at night. As a result, the more anxious you are, the harder it is to fall asleep, creating a vicious cycle. Therefore, to deal with insomnia, you must let nature take its course and remain calm. For this reason, before going to bed at night, you should do something to relax yourself, such as taking a walk, taking a bath, reading a novel, listening to soft music, etc., forget the tension and worries during the day, maintain a peaceful mood, which is conducive to your sleep.

c. Face insomnia bravely If you still can't fall asleep half an hour after going to bed, don't lie in bed awake. Because lying in bed awake and not sleeping will make you associate the bed with insomnia, forming a conditioned reflex, thereby reinforcing your bad sleeping habits. You can get up and do something, like read a not-so-interesting book, but never watch TV or listen to music. You can also lie quietly on the couch in a dark room. Maybe you will be surprised: how come you have fallen asleep without realizing it.

d. Live a regular life. Even if you suffer from insomnia for a long time, you should insist on going to bed on time at night and not going to bed early. Get up on time in the morning, don't get up late. Avoid napping during the day, as this will cut into your sleep time at night. It is only advisable to take a short nap in the afternoon, and never use it to replace normal sleep at night. Otherwise, it will disrupt your "biological clock", making it more difficult to fall asleep at night and aggravating insomnia. In addition, you should also have a regular work and study schedule and avoid working late at night to avoid physical and mental fatigue.

e. Create a good sleeping environment. The bedroom should have moderate temperature and humidity, fresh air, quiet environment, dim light, and clean and comfortable bedding, which can provide good stimulation to the brain and make it easier for you to fall asleep. f. Do not eat too much for dinner. Do not eat too much for dinner to avoid bloating and affect sleep. It is also not advisable to drink alcohol, strong tea, coffee, cocoa and other stimulating beverages. Because these drinks can make you excited and make it difficult to fall asleep. If you can drink a glass of hot milk before going to bed, it will be very helpful for you to fall asleep, because milk contains more tryptophan, which helps sleep.

g. Relaxation training Since many insomnia cases are caused by tension and anxiety, learning to relax is the most effective treatment method. Relaxation training is a behavioral therapy in which a psychologist teaches you to learn to relax mentally and physically through a certain program of training. It is simple and easy to learn and very effective in treating insomnia, but you must persevere.

g. Drug treatment: Although sleeping pills can make insomniacs fall asleep more easily, reduce the number of awakenings and increase sleep time, the sleep after taking sleeping pills is different from normal sleep, because sleeping pills inhibit rapid wave sleep and reduce the fourth stage of slow wave sleep. Long-term use of sleeping pills can easily lead to drug tolerance and addiction.

Patients can take some yin-nourishing and fire-reducing medicines for treatment. Traditional Chinese medicine treatment is better and has relatively few side effects. They should also insist on exercising, which can promote sleep at night. They can jog, do boxing in the morning, take a hot bath before going to bed, listen to some soothing music, and drink a glass of hot milk. These are all very effective. If it still doesn't work, it is recommended to see a psychologist.