【Medical Q&A】What should I do when I can’t sleep?

Author: Lei Xuexue, Jilin University First Hospital

Reviewer: Wu Jie, Deputy Chief Nurse, First Hospital of Jilin University

When you are already lying in bed, tossing and turning, you can try mindful sleeping. This is a method of using mindfulness techniques to help you relax and fall asleep. By practicing breathing awareness, body scanning, focusing on the present moment, meditation exercises and mindful walking, you can effectively help improve your sleep quality. The specific steps are as follows.

(1) First, do a pre-sleep meditation: Lie down comfortably, stretch your limbs, and focus on your breathing and the physical sensations during breathing, such as the rise and fall of your chest and abdomen, the feeling of the air entering the deepest part of your body through your nostrils, and the feeling of exhaling from your mouth. Take a slow, deep breath, then exhale slowly and deeply, and repeat several times.

(2) Then practice "Goodnight Body": Say goodnight to every part of your body, and gently shake that part while saying goodnight, and then relax that part. You can start from the head, relax your forehead, cheeks, corners of the mouth, and facial muscles; relax your chin, neck, shoulders, arms, palms, and fingertips; relax your back muscles, chest, abdomen, and shoulders; relax your thighs, knees, calves, and toes on both sides. Relax every part of your body, and don't let any part be tight or tense. Then, imagine your body is an empty space, empty, and feel your body getting lighter and lighter, gradually blending into the quiet night.

It should be noted that mindful sleeping requires continuous practice to see results. Don't expect to solve insomnia with just one practice. If you are just starting to try mindful sleeping, you can refer to professional guidance materials or participate in relevant training courses. In addition, if you continue to suffer from insomnia, it is recommended to consult a professional doctor or sleep expert.