6 tips to improve insomnia

Author: Jiang Jiangling, attending physician of Tongji Hospital affiliated to Tongji University

Reviewer: Li Qingwei, Chief Physician, Tongji Hospital Affiliated to Tongji University/Shanghai Mental Health Center

【introduction】

A good way to deal with sleep problems in a fast-paced life

The pace of social life is getting faster and faster, and more and more people are troubled by sleep problems. About 20% of adults suffer from insomnia from time to time, and 10% of adults suffer from sleep disorders. There are many factors that affect sleep, such as life pressure, interpersonal relationships, physical health, etc. Although we cannot control all factors, as long as we change some small habits in life, we can get better sleep quality.

Figure 1 Copyright image, no permission to reprint

1. Keep a regular schedule

Set a proper sleep schedule, go to bed and get up on time even on weekends, so that your body can establish a good sleep-wake cycle. For adults, it is best to set a sleep time of about 7 hours. More than 8 hours and less than 6 hours are not good for health. At the same time, do not do things unrelated to sleep in bed. If you still can't fall asleep after going to bed for more than 20 minutes, leave the bedroom and do something relaxing, and go to bed when you feel sleepy. If you still can't fall asleep, you can repeat it several times, but you still have to get up and go to bed on time the next day.

Figure 2 Copyright image, no permission to reprint

2. Healthy Diet

It is not advisable to go to bed hungry, but also not too full, both of which will make people toss and turn. Coffee, tea, cigarettes, etc. may cause excitement and lead to insomnia. It is worth noting that although alcohol may make people fall asleep faster, it will affect the quality of sleep, so it is not recommended.

Figure 3 Copyright image, no permission to reprint

3. Suitable environment for sleeping

A dark, quiet, and cool environment is best for sleep, and you can use curtains, earplugs, fans, and other items to help create such an environment. In addition, smell is also an easily adjustable but often overlooked factor that affects sleep. You can use aromatherapy, essential oils, sachets, and other gadgets to relax your body and mind and improve your sleep.

Figure 4 Copyright image, no permission to reprint

4. Reduce daytime naps

Sleeping too much during the day will often make insomnia more serious at night. Therefore, except for special people who need to work night shifts, it is recommended that friends who have sleep problems at night control the number and duration of naps during the day, or even not take naps at all.

Figure 5 Copyright image, no permission to reprint

5. Exercise appropriately

As we all know, proper exercise can improve sleep, so what is proper? It is generally recommended to do moderate-intensity exercise for at least 30 minutes a day, at least 5 days a week, to improve sleep while enhancing physical fitness and reducing the risk of "three highs". Common moderate-intensity exercises include jogging, cycling, swimming, playing badminton, playing volleyball, etc. Although exercise can improve sleep, exercising before going to bed can make people excited and sleepless. Therefore, pay attention to the interval between the end of exercise and going to bed. It takes at least 90 minutes for your sympathetic nerves to cool down, and an interval of 4 to 8 hours is most effective for improving sleep.

Figure 6 Copyrighted images are not authorized for reproduction

6. Relaxation training

Although everyone knows that you can sleep well by relaxing and not being anxious, it is easier said than done. We might as well try some simple and easy-to-learn methods, such as progressive muscle relaxation, mindfulness, and meditation. There are a lot of introductions to these methods in articles on the Internet or books in the library. As long as you keep practicing, you can relax your body and mind.

Figure 7 Copyright image is not authorized for reproduction

If the above methods fail to improve your sleep, you still need to seek medical attention and professional help in time.