Struggling with Insomnia? Here’s What Doctors Recommend

Dr. Sun’s Advice:

1. Adjust Your Daily Routine
   Patients can improve their sleep by adjusting their daily routines. It is recommended to maintain good sleeping habits and avoid staying up late. Avoid strenuous exercise before bedtime; instead, engaging in moderate physical activities such as jogging or yoga can help improve sleep quality.
2. Relaxation Therapy
   Patients can utilize relaxation techniques to alleviate the situation. Methods such as deep breathing exercises and listening to music can help relax the body and mind, relieve mental stress, and improve insomnia.
3. Pre-Sleep Massage
   Getting a massage before bed can promote blood circulation, which helps enhance sleep quality.

Dr. Zhao’s Advice:

1. Adjust Your Daily Routine
   Maintaining a regular sleep schedule helps improve insomnia. It is recommended to go to bed and wake up at the same time every day, and avoid taking long naps during the daytime. Avoid using electronic devices 1-2 hours before bedtime to minimize blue light interference with melatonin secretion. Keep afternoon naps under 30 minutes to prevent them from affecting your nighttime sleep.
2. Improve Your Sleep Environment
   Your bedroom should be kept quiet, dark, and at a comfortable temperature. Using blackout curtains and earplugs can help reduce external disturbances. Choose a comfortable mattress and pillow, and change your bedding regularly. Before bed, you can soak your feet in warm water or drink a glass of warm milk to help relax your body and mind.
3. Psychological Counseling & Stress Management
   Long-term stress can lead to insomnia. You can relieve anxiety through relaxation techniques such as mindfulness meditation and deep breathing exercises. Cognitive Behavioral Therapy (CBT) can help correct misconceptions about sleep and reduce excessive worry about insomnia. If necessary, seek professional psychological counseling.