Insomnia, poor sleep, difficulty sleeping… are signs of disorders that are harmful to health. Below are 4 tips suggested by medical experts, which they themselves follow whenever they have problems maintaining quality sleep.
Listen to an interesting program
According to Dr. Jade Wu, a behavioral sleep medicine specialist (USA), when she tosses and turns, she often listens to audiobooks. She has learned to view the time when she has trouble sleeping as a private time to enjoy something that she doesn't always have enough time to do.
Ms. Wu said she has recommended this tip to many people, “most of the patients and people I recommend it to like it and find it useful. At least it helps them reduce anxiety or frustration due to insomnia."
Listening to a favorite, soothing show is an expert's tip for tossing and turning.
It’s best to avoid overly stimulating content, Wu notes, because we tend to keep listening to find out what happens next, and ultimately fail to achieve our goal of falling asleep.
Stop 'hinting' at sleep disorders
Changing your thinking about sleep can make a big difference, neurologist and sleep specialist W. Christopher Winter, MD, at Charlottesville Neurology and Sleep Medicine, told Health .
“I don’t think of myself as ‘unable to sleep,’ but simply as temporarily unable to sleep. I’ve learned to enjoy being in bed and not stress about having trouble falling asleep. The key to overcoming insomnia is to find joy in being in bed, awake.”
Dr. Winter continues, referring to a common sleep disorder in your head can also make it harder to fall asleep: “I’ve had patients describe their tossing and turning at night in the most depressing and dismal terms. If you can learn to enjoy being in bed as much as you do when you’re asleep, insomnia will no longer haunt you.”
Go to another place in the house
Eunice Torres Rivera, MD, a sleep specialist at Northwestern Medicine, says that when she can’t sleep, she gets out of bed and goes to another area of her house that is comfortable, dimly lit, or dark, to help her regain her composure.
Then she will do something relaxing like slow breathing or meditation.
People can also watch TV, but they should put the screen on night mode or use a blue light filter, says Torres Rivera. “The main thing is to do something that you find relaxing or soothing. Don’t look at the clock or worry about the time,” she says.
Consuming too much caffeine during the day may be the cause of insomnia.
"Remind yourself that it's only temporary"
It’s helpful to try to figure out what’s causing your insomnia, like caffeine or stress, says Andrea Spaeth, PhD, a sleep medicine researcher at Rutgers-New Brunswick College of Arts and Sciences. But it’s important to remember that sleep changes with age.
“Sleep needs and habits change as we age, and that’s okay, as long as it doesn’t impair daytime functioning. Stressing about not getting enough sleep will only make things worse,” she says.
“Over-analyzing and over-thinking about our health can also have some negative consequences. If you have a bad night, try to figure out why. Chances are, you’ll sleep better the next night,” Dr. Spaeth adds.
Source: https://thanhnien.vn/4-dieu-cac-chuyen-gia-khuyen-lam-khi-kho-ngu-185241107212538833.htm
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