What if I can't sleep? This article can help you improve your sleep problems

Insomnia has become a common problem that plagues modern people. Many sleep-deprived people suffer from insomnia and sleep problems on a daily basis. To solve the problem, we must first understand the problem.

There are three types of insomnia

Insomnia can be divided into three types
Lack of sleep and insomnia 30 minutes to 3-4 hours before bedtime after tossing and turning in bed, or you often wake up with headaches, nausea or physical pain.
Sleep independent insomnia. It is normal to fall asleep, but to wake up one or more times in the middle of the night, and it is difficult to fall asleep again or not be able to sleep at all.
Sleep disorders. Falling asleep is normal and the time is normal (7-8 hours for adults, 5-6 hours for the elderly), but after waking up I feel restlessness, headaches, muscle aches, dizziness and so on.

What should I do if I have insomnia at night?

If you can't sleep in a bed for 30 minutes, get up! Wait for sleep and then go back to bed. This method works because it prevents the way of thinking. What can be done?

Get up and do something else, but don't play with your phone! Do not turn on the computer!
Simplify bed function. Use the bed only for sleeping. Don't let the bed do anything unrelated to sleeping.
Take a warm bath. Take a warm bath 60-90 minutes before bedtime. If the time interval is not enough, the rising body temperature will make it difficult for him to fall asleep.
Room temperature. A quiet and cool (22 ° C) room will help you sleep. Think about why you can't sleep well on a hot night. If the temperature is too high, your body will be very excited. Be completely dark when you sleep. Remember to turn off the gold lights. If you don't understand, you can read this article "Dangers of sleeping with light"
Do not use sleeping pills. Sleeping pills are the poison of the sleep system, which can turn short-term insomnia into long-term insomnia. Sleeping pills can make a person sleep, but they have serious side effects and the remaining chemicals remain in the body for up to 6 days. Side effects of these chemicals can make people drowsy during the day, nausea, dizziness, weakness, loss of appetite and sometimes during frequent urination.

For the harm of sleeping pills, please see this article "What are the harms of sleeping pills"

Relevant research shows that doctors can only prescribe sleeping pills for a patient for 4-6 weeks. After this time, the body will become accustomed to sleeping pills, and the medicine will lose its effectiveness. However, many doctors prescribe it for months or years. Sleeping pills are needed because people think that insomnia is a disease that can be cured by taking medicine.

In addition, we must understand that insomnia is just a sign, and do not treat it as a disease. People with insomnia often have a balanced and weak sleep system, which is why they often sleep at night and find it difficult to fall asleep again.

Improve sleep from everyday life

So, in addition to the above-mentioned methods to improve sleep, what other aspects can help improve sleep quality? To get a good night's sleep, you can start by changing your lifestyle.

As:

Light: Basque in the sun, wake up at sunrise, get more intense light when working indoors for a long time, and go out for lunch.
Exercise: Expose as much sun as possible during morning exercises, such as walking for minutes, minutes, and avoid exercising for 2 hours before bed.

Take a nap in the afternoon: 10-45 minutes, use the alarm clock;

Suitable drinking water: 2 liters per day

Most people with poor sleep suffer from a lack of exercise. In fact, 50% of people with insomnia do not like to exercise and live a guitar life. You exercise during the day. The more you exercise, the sweeter your sleep will be. If you don't exercise and don't use your body, what's the use of improving sleep quality and replenishing energy?

Therefore, sleep is closely related to our physical health. To improve sleep, we must first develop healthy living habits. Having a healthy body is a condition of everything.