Ways to treat insomnia

The method to treat insomnia is something that many friends who suffer from insomnia want to know. Insomnia is a very terrible thing. Poor sleep at night will affect work and life during the day. In severe cases, many other disease symptoms will appear. So if you have symptoms of insomnia and they often occur, then you must pay attention to it and don’t take it lightly. Only with good sleep can we live and work better.

There are many types of insomnia. Some are caused by occasional excessive stress for some reason, and some are caused by long-term insomnia due to some mental illness, etc. No matter which situation you are in, we should try our best to adjust ourselves and try not to let insomnia become our biggest psychological interference. If you have symptoms of insomnia, let us understand what kind of insomnia is caused by you and the specific treatment methods.

1. Night waking type

I can fall asleep normally at 10:30 p.m., but feel abnormally awake 3 to 4 hours later; I have less than 4 hours of deep sleep every night and feel dizzy after waking up in the morning. Taking a hot bath, drinking warm milk before bed, and even taking sleeping pills were of no help.

Expert advice: First, you should consider whether it is related to some recent stressful life changes, such as a breakup. Find the cause and prescribe the right medicine, and insomnia will gradually improve. Specifically including: 1. See a psychologist and receive psychological counseling to help you identify the stumbling blocks that hinder your sleep. 2. Acupuncture helps reduce anxiety. 3. Don’t drink alcohol. 4. Accept night awakenings calmly. Waking up at night is normal and not a disaster. There is no need to worry or be anxious about it. 5. Move the alarm clock away from the bedside, which makes people more anxious. 6. Appropriate physical exercise.

2. Early Bird

I am busy during the day and go to bed and sleep soundly as soon as it gets dark at night, but I habitually wake up around 2 a.m. After waking up, I can't fall asleep again. I lie in bed, my brain thinking about problems quickly, and eventually I give up sleeping.

Experts recommend: 1. People with insomnia should set a fixed time to get up and stick to it for a week, from which they can calculate their sleep time for a week. For example, if you sleep 7 hours a night and want to get up at 5 am, you should go to bed at 10 pm. Then gradually adjust your sleep time to align your biological clock. 2. In order to reduce the anxiety of "waking up early", it is recommended not to lie in bed when you wake up. It is best to get up and relax. The more you lie in bed and try to sleep, the more awake you become. 3. Appropriate physical exercise.

3. Night Owl

I am usually more excited at night, watching TV, reading, surfing the Internet, doing housework, and staying up until two or three in the morning before going to bed. I have to get up normally in the morning to go to work, but I feel dizzy after getting up.

Expert advice: 1. Slow down your pace of life before going to bed and try to use the daytime to handle emails and arrange housework. 2. The light emitted by televisions and computer monitors can inhibit melatonin and cause sleep disorders. You can add blue light filters to them. 3. Too much light at night is equivalent to consuming caffeine, so the lights should be dimmed at least 2 hours before going to bed. 4. Appropriate physical exercise.

4. Anxious Type

It is easy to fall asleep, but I wake up many times during sleep. Although I am lying in bed, my mind is constantly thinking about this and that, and I am anxious about trivial matters in work and life. If the sleeping environment is poor (noisy outside, etc.) or you start a new job, insomnia will be further aggravated.

Expert advice: 1. Relax your body and mind, and divert your attention, such as focusing on your breathing. 2. Make the sleeping environment more quiet, such as thickening the curtains to block the light from the street lamps outside the window. 3. Wear earplugs when sleeping. 4. Appropriate physical exercise.

5. The type of person who stays in bed

Difficulty falling asleep may take about an hour. Once falling asleep, I don’t want to get up in the morning and often sleep in.

Expert advice: 1. Do not drink caffeinated beverages in the afternoon and evening. 2. If necessary, you can supplement 0.3 mg of melatonin before going to bed to promote sleep. 3. Try to get more sunlight in the morning and participate in outdoor sports as appropriate.

6. Chronic Insomnia

It takes 1 hour or more to fall asleep; wake up multiple times during sleep, with each awakening lasting from a few minutes to 1 hour; often talk in sleep.

Expert advice: 1. Improve your evening living habits and sleeping environment. The ideal sleeping environment includes: lowering the room temperature in the bedroom appropriately; dimming the light; playing a CD that contains the sounds of rain, waves or rustling leaves to cover up the annoying noises in the environment; only using the bed as a place to sleep, and not watching TV on it. 2. Seek medical attention immediately and cooperate with the doctor to diagnose the cause of insomnia. 3. Practice yoga and exercise properly during the day.

7. Overstimulation

In order to complete the work, I work overtime until midnight or two or three in the morning. When I want to fall asleep, I find that I can't fall asleep because I am too excited.

Expert advice: 1. Taking naps during the day can help balance your sleep time, but the time should not be too long. 2. Even if you work late, you should set a fixed bedtime. 3. Develop a habit of relaxing before going to bed, such as taking a warm bath half an hour before going to bed, reading books or newspapers, lowering the brightness of the lights, etc. 4. Appropriate physical exercise.

8. Sleep deprivation

Due to work, life or study, people normally sleep less than 5 hours, which leads to problems such as frequent drowsiness, lack of concentration and memory loss.

Expert advice: 1. Complete the required work within the specified time during the day. 2. Wear earplugs to avoid noise disturbing your sleep. 3. Learn to "give up" and get out of certain things. 4. Take more physical exercises.

The method of treating insomnia is basically to change those patients who are not too serious. If your insomnia lasts for a long time or is serious, it is recommended that you seek medical attention in time. Through drug treatment and self-conditioning in daily life, you can improve your sleep. I hope everyone can have a sweet sleep.