How to cure insomnia in men

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Insomnia is a common condition that can affect both sexes. Although it affects women more than men, insomnia can also affect men for a variety of reasons.

1. How to recognize insomnia in men?

Insomnia in men, although not as common as in women, can affect health and cause a number of symptoms that make men feel anxious. The leading cause of insomnia is stress and anxiety, but it can also be due to inappropriate lifestyle and living habits. In addition, a number of other diseases are also causes of insomnia such as anxiety disorders, depression, chronic diseases...
Some signs of insomnia in men:
Having problems with sleeping through the night: Most people know that insomnia is a problem with sleep, but it's not just limited to having trouble sleeping. Insomnia also means someone has trouble staying asleep (such as repeatedly waking up in the middle of the night) or waking up too early and not being able to fall back asleep. Impaired daytime function: Lack of sleep impairs daytime function. This comes in the form of extreme fatigue, difficulty thinking clearly, or mood swings. These symptoms can lead to poor job performance, family problems, irritability, and a higher risk of accidents. Persistent trouble sleeping: Sleep problems that negatively affect daytime function that must occur at least three nights a week for three months are called insomnia. Even with better sleep conditions, it is still difficult to fall asleep. You are having bad habits that affect sleep such as drinking alcohol near bedtime, drinking coffee late in the afternoon, exposed to screen light from computers or mobile phones at night, napping late during the day or so for 20 minutes and sleep in on weekends. Medical conditions that cause insomnia: Pain, depression, and anxiety can all make it difficult to sleep. If you snore or have an urge to move your legs at night or during sleep, there's a good chance you may have sleep apnea or restless legs syndrome.

2. Some measures to help improve sleep for men

2.1 Change your sleep habits Read a book If you have insomnia, you often wake up several times a night. Instead of tossing and turning, try reading a book. If you can't fall back asleep after 20-30 minutes, getting out of bed and going to another area and doing relaxing activities can include reading, listening to music, journaling is also a good option.
Should buy a paperback book, instead of e-books. A 2014 study had participants read an e-book for 5 nights, then asked them to switch to a printed book for 5 nights and tracked their sleep. The researchers found that the nights they used an e-reader, the participants took longer to fall asleep and they had lower quality sleep than those who read the printed book. The blue light emitted by e-readers has been found to interfere with melatonin production.
Use your bed only to sleep If you use your bed to do 30 different things, then when you go to bed your brain has to figure out what you want to do. So, save your bed just for sleeping or being intimate with your other half.
Try a melatonin-rich fruit like kiwi Melatonin helps you fall asleep. So eating fruits that are high in melatonin may be beneficial for sleep. One study found that people who ate 2 kiwis every hour before bed for 4 weeks showed improved sleep onset, duration, and efficiency less likely to wake up in the middle of the night. You can try some kiwi to improve your sleep.
Drink some sour cherry juice If you are a person who can eat sour then try drinking some lemonade to improve sleep. A recent 2018 study found that people who drank 1 cup of tart cherry juice twice daily for 2 weeks increased their sleep time by 84 minutes compared to those in the placebo group.
Practice some relaxation measures Relaxation helps the brain reduce pressure and better prepare for sleep. Some relaxation measures can be taken such as yoga, meditation, breathing exercises... It is recommended to practice regularly to improve sleep efficiency.
Eat an earlier dinner

You should try to have dinner 3-4 hours before going to bed, because if you have a lot of food in your stomach when you go to bed, especially greasy food, you can have reflux, disrupting sleep.
Eliminate TV in the bedroom Having a TV in the bedroom is not recommended for people with insomnia, because it stimulates, from the noise to the light it emits, it has a significant impact on sleep.
2.2 Treating Insomnia If you have changed your sleep habits but your sleep performance has not improved, you should see a sleep specialist. Maybe you can't sleep due to some medical reason such as too much stress, anxiety, you also need to take medicine to limit your anxiety.
Cognitive behavioral therapy is also used quite effectively for insomnia. Through this therapy, you will help you control the negative thoughts and actions that make it difficult for you to sleep. Prescription medications: Certain prescription sleeping medications can be used to help you sleep better. However, the duration of use of this drug usually does not last long. Some drugs including Eszopiclone, ramelteon...some can cause side effects such as drug dependence, so they should not be used without a doctor's prescription. Over-the-counter sleep aids: Over-the-counter sleeping pills contain antihistamines that make you sleepy, but should not be taken regularly. Because it also causes some side effects such as daytime sleepiness, dizziness... Insomnia in men due to many causes. So first you need to find the cause and fix it. Next, changing your sleep habits is very important for you to have a better night's sleep.

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