First of all, I would like to state that I am a cardiologist, and sleep disorders are not my specialty, so I can only talk about some of my suggestions for insomniacs from a non-professional perspective.
First, don’t get too hung up on sleeping for a few hours. Although experts recommend about 8 hours of sleep a day, sleep, like food intake, varies greatly from person to person. Some people don’t get enough sleep for ten or more hours, and some people sleep for four or five hours. No matter how many hours you sleep, just wake up feeling refreshed in the morning.
Second, the bed is for sleeping, not for reading, playing with mobile phones, and chatting. Don’t lie in bed when you’re not sleeping, and go to bed immediately after going to bed. Over time, the body will associate the bed with sleep, and you will feel sleepy when you see the bed.
Third, blackout curtains, blackout curtains, blackout curtains! Important things said three times! Install blackout curtains in the bedroom. There is something called melatonin that helps with sleep. The body secretes melatonin in a dark environment, so the darker the light in the sleeping environment, the more conducive to sleep.
Fourth, there is more sunshine during the day! When you wake up in the morning, open the curtains or turn on the lights, and the room can be as bright as possible, the brighter the better. Get as much sunlight as possible during the day. Bright threads can suppress melatonin production and make you more energized during the day, which also helps with a good night’s sleep.
Fifth, keep moving every day. Going out for a brisk walk for an hour after dinner makes my body feel a little tired, and of course it helps to sleep.
Sixth, learn to let go, don’t worry too much about sleep. Don’t always worry about what to do if you can’t fall asleep or wake up early every night when you lie in bed. Tell yourself: it doesn’t matter, what if you can’t sleep? ! It’s easy to fall asleep when you really don’t care.
Seventh, drink less tea, less coffee and less cola. If you don’t sleep well, stay away from these exciting things! Don’t assume that drinking alcohol helps you sleep. You may fall asleep quickly after drinking alcohol, but you may not sleep well and wake up early.
Eighth, live on time and go to bed at a fixed time.
Ninth, advocate a lunch break, but the nap time should not be too long. If you sleep too much during the day, you will of course lose sleep at night.
Tenth, don’t resist sleeping pills. Serious sleep disorders do exist, and sleep aids can be used scientifically under the guidance of a doctor. Only by sleeping well can you be in good health. Sleep aids are very knowledgeable, don’t take them by yourself!
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(Guo Yifang, Hebei Provincial People’s Hospital)