What to do if a girl can't sleep at night

Insomnia is not just a problem for the elderly. Many of my friends suffer from insomnia when they are under a lot of stress. Long-term insomnia can easily affect our energy. So, what’s a girl to do if she can’t sleep at night? In fact, both boys and girls may suffer from insomnia. Then parents need to know what is causing the problem so that they can solve it.

Intervention measures for insomnia mainly include drug treatment and non-drug treatment. For patients with acute insomnia, early drug treatment is recommended. For patients with subacute or chronic insomnia, whether primary or secondary, psychological and behavioral treatment should be used in addition to drug treatment, even for those insomnia patients who have been taking sedatives and hypnotics for a long time. The main effective psychological and behavioral treatment for insomnia is cognitive behavioral therapy (CBT-I).

① Avoid using stimulant substances (coffee, strong tea or smoking, etc.) a few hours before going to bed (usually after 4 pm); ② Do not drink alcohol before going to bed, as alcohol can interfere with sleep; ③ Exercise regularly, but avoid strenuous exercise before going to bed; ④ Do not eat or drink a lot or eat food that is difficult to digest before going to bed; ⑤ Do not do any mental work that may cause excitement or watch any books or TV programs that may cause excitement within at least 1 hour before going to bed; ⑥ The bedroom environment should be quiet and comfortable, with appropriate lighting and temperature; ⑦ Maintain a regular schedule.

(2) Relaxation therapy Stress, tension and anxiety are common factors that induce insomnia. Relaxation therapy can alleviate the adverse effects of the above factors, so it is the most commonly used non-drug treatment for insomnia. Its purpose is to reduce alertness while lying in bed and reduce nighttime awakenings. Techniques to reduce arousals and promote sleep during the night include progressive muscle relaxation, guided imagery, and abdominal breathing exercises. Patients who plan to undergo relaxation training should practice 2 to 3 times a day. The environment should be clean and quiet, and the exercise should be conducted under the guidance of professionals in the initial stage. Relaxation therapy can be used as an independent intervention for the treatment of insomnia (Grade I recommendation).