What to do if you suffer from insomnia for a week

If you suffer from insomnia for a week, it means that the insomnia is quite serious. If you do not pay attention to timely treatment or conditioning, it will cause continuous harm to your health. In the long run, it is easy to cause some diseases. If you suffer from insomnia continuously, you should first adjust your mentality. At this time, patients often have poor psychological quality and suffer from depression, anxiety, etc. If the condition is more serious, you should see a psychologist and take symptomatic treatment.

What to do if you suffer from insomnia for a week

1. Adjusting your lifestyle is the best way to relieve insomnia

Develop the habit of going to bed and getting up at regular times, follow your nature, stick to going to bed at your usual time, and establish a good biological clock. During weekends and holidays, avoid sleeping in. Sleeping too much is not good for you. Sometimes you have to go to bed late due to some matters, but you should still get up on time in the morning to avoid disrupting your biological clock.

2. A good environment helps you fall asleep quickly

Having a good, clean and quiet sleeping environment is very helpful for falling asleep quickly. The indoor temperature should be appropriate, with 18-20℃ being the best, and it should be warm in winter and cool in summer as much as possible. If the indoor air is too dry, the floor should be sprinkled with water or a humidifier can be used. Keep the bedroom well-ventilated and open the windows before going to bed. Choose a comfortable bed, generally a palm-woven mattress or a cork mattress of moderate hardness or softness. The pillow should be of moderate hardness.

3. Have a correct sleeping posture

Choose a lying position that allows you to relax your whole body. It is generally recommended to lie on your right side, bend your legs slightly, relax your whole body naturally, bend one elbow and place it in front of the pillow, and place the other hand naturally on your thigh. 4. Stick to habitual activities before going to bed to create a conditioned reflex mechanism that is conducive to falling asleep. Relaxing before going to bed, such as taking a hot bath, soaking your feet, or listening to light music half an hour before bed, will help you sleep. As long as you persist for a long time, you will establish a "sleep conditioned reflex".

5. Diet adjustment

Eat lighter meals for dinner, mainly vegetarian meals, and try to avoid overeating spicy foods that are difficult to digest and cause heatiness. In your daily diet, you should choose some foods that help nerve function in moderation, such as river fish, sea fish, oysters, shrimps, sunflower seeds, dates, pork liver, pork kidneys, walnuts, peanuts, apples, mushrooms, peas, milk, etc. Being too full or too hungry will affect sleep. You will not be able to fall asleep if you are hungry, but you will also have difficulty falling asleep if you eat too much. Chinese medicine has a saying that "if the stomach is not in harmony, you will not be able to sleep well." It is enough to eat 70% to 80% full for dinner. Try to avoid drinking alcohol, coffee, tea, cola and other stimulating beverages 2 hours before going to bed to prevent mental excitement or frequent urination from affecting normal sleep. Many people believe that drinking helps with sleep. Although it is easy to fall asleep after drinking, sleep is difficult to sustain. It is difficult to fall asleep again after waking up, which ultimately leads to poor sleep.

6. Drink hot milk

Drinking a glass of hot milk before going to bed can increase the body's insulin secretion, prompting the brain to secrete serotonin, which promotes sleep. At the same time, milk contains trace amounts of stimulants that have a calming and soothing effect, thus prompting the body to fall asleep peacefully.