4 things experts recommend doing when you have trouble sleeping

Insomnia, sleep deprivation, 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 see the time when she has trouble sleeping as a private time to enjoy something that she does not 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 their anxiety or frustration about insomnia.”

Listening to a favorite, soothing program is an expert-recommended tip for tossing and turning.

It’s best to avoid overly stimulating content, Wu notes, because then we tend to continue listening to find out what will happen next, and the goal of falling asleep is ultimately not achieved.

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, tells Health .

“I don’t think of myself as ‘unable to sleep,’ I just don’t get to sleep at that moment. 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 dire and bleak 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, a sleep specialist at Northwestern Medicine, says she gets out of bed and goes to a different area of ​​her house when she can’t sleep. It has to be a comfortable, dimly lit or dark area to help her regain her composure.

Then she will do something relaxing like slow breathing or meditation.

Dr. Torres Rivera said people can also watch TV, but they should put the screen on night mode or use a blue light filter. “Basically, the point is to do something that you find relaxing or comfortable. Don’t look at the clock or worry about the time,” she said.

Consuming too much caffeine during the day is likely the cause of insomnia.

"Remind yourself that it's only temporary"

Dr. Andrea Spaeth, a sleep medicine researcher at Rutgers-New Brunswick College of Arts and Sciences , says it’s helpful to try to pinpoint the cause of insomnia, such as caffeine or stress. 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 negative consequences. If you have a bad night, try to figure out why. Chances are, you will sleep better the next night,” Dr. Spaeth added.

Source: https://thanhnien.vn/4-dieu-cac-chuyen-gia-khuyen-lam-khi-kho-ngu-185241107212538833.htm