Although one-third of a person's life is spent sleeping, many people do not sleep well. According to medical experts, one in five adults sleeps less than seven hours a night. The causes of insomnia are numerous and vary from person to person. Emotional stress is certainly one cause of insomnia. Below, I have summarized seven treatments for symptoms of insomnia.
First, difficulty falling asleep. Felice Z suggests that when this happens, you should not lie in bed but get up and do something. Lying in bed is like being in a torture chamber, greatly reducing the impulse to sleep. If anxiety occurs, dim the lights, then get out of bed, close your eyes and listen to music, and when you feel drowsy, return to bed and you will fall asleep. In addition, reduce the intake of caffeine and alcohol, and avoid activities such as watching TV or playing on the computer.
Second, waking up in the middle of the night. At this time, do not turn on the light or go to the bathroom immediately after waking up. Turning on the light will tell your brain that it is morning, affecting the secretion of melatonin in the brain and making it harder for you to fall asleep. He suggests counting backwards from 300 by threes, which can help you fall asleep quickly. In addition, if you wake up an hour before getting up, you might as well get up.
Third, feeling the need to urinate. Do not drink water after 8:30 PM. If you are worried about being thirsty at night, you can place a small cup of water by your bed. If men frequently feel bladder pressure at night, they need to go to the hospital to check their prostate.
Fourth, premenstrual syndrome or menopause causing insomnia. Fluctuations or reductions in female hormone levels make it easy to experience insomnia. She suggests taking 3-5 mg of melatonin; eating less rice, steamed buns, and other staple foods to keep insulin at a lower level; or practicing yoga, all of which can inhibit hormone secretion.
Fifth, taking medication. Approximately 1,000 types of drugs, including antidepressants, cough and cold medicine, and statins, can excite you. These medications can be taken in the morning, or you can consult a doctor about whether the dosage can be reduced.
Sixth, Sunday insomnia. Many people experience this due to anxiety, while others may experience it because they stayed up late on Friday and Saturday nights. If your bedtime is 45 minutes to 1 hour later than usual, insomnia will be alleviated.
Seventh, staying up late. If you are accustomed to staying up late, do not try to change it. On weekends and other times, do not let your bedtime become too random, as this makes it difficult to sleep according to a regular schedule. In addition, it is best to see strong light first thing in the morning, as this will adjust your internal biological clock to adapt to an earlier routine.
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