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Many people experience insomnia at night and it is difficult to go back to sleep. This situation often occurs in the elderly, sleep disorders ... Therefore, how to sleep for 8 hours straight, not waking up is the concern of many people. Here are some ways to help you sleep better.
1. Insomnia greatly affects the quality of life
In addition to the factors of diet and exercise, sleep also plays a very important role in strengthening the immune system, preventing many diseases and improving the symptoms of mental illness. On average, each adult needs enough sleep from 7 to 8 hours.Insomnia is a condition in which you cannot sleep for 8 hours straight, but often wake up at night and have difficulty falling back to sleep. Every morning when you wake up, you will feel tired, weak, your face is less sharp, your skin is dark. Prolonged exposure will seriously affect quality of life and mental well-being. Changing habits combined with a healthy diet and activities will help you improve the quality of your sleep effectively.
MORE: Best sleeping position for better sleep and better health
Không ngủ liền một mạch gây ra nhiều vấn đề về sức khỏe
2. How to sleep for 8 hours straight
For a good night's sleep, you can try one or more of the following:
Establish a relaxing bedtime routine by drinking a cup of caffeine-free tea, taking a hot shower, or listening to soft music. You should avoid using electronic devices such as: laptops, smartphones and e-books before going to bed. Gentle yoga helps to relax muscles. This will help you relieve stress. Keep the bedroom space quiet, light, noise and temperature at a gentle level so as not to affect sleep quality. Put the clock in the bedroom out of sight: Watching the clock is stressful and makes it difficult to get back to sleep if you wake up at night. Avoid caffeine after noon and limit alcohol to a few hours before bedtime. Both caffeine and alcohol can interfere with sleep. Avoid smoking: Smoking not only affects health but also interferes with sleep due to the use of nicotine. Maintain a regular exercise routine. However, it is not recommended to exercise 1 hour - 2 hours before sleeping to avoid affecting sleep quality. Go to bed only when you are really sleepy: If you are not sleepy, do some relaxing activities to relieve stress. Wake up at the same time every day. Avoid long naps: Napping can disrupt the sleep cycle. If you have insomnia and can't get back to sleep within 20 minutes or so, get out of bed. You can go to another room and read a book until you feel sleepy.
Tránh hút thuốc lá để ngủ 8 tiếng mỗi ngày
MORE: Difficulty sleeping, insomnia: Basic guidelines to know
In some cases, insomnia is caused by a medical condition such as sleep apnea, chronic pain, or a mental health disorder ( like depression). Patients need to be treated for these diseases to improve insomnia. In addition, treating insomnia can help treat symptoms of depression more quickly.
If insomnia persists, you should see a doctor for diagnosis and treatment. Your doctor will find out the cause and the best treatment. Depending on the cause, experts will prescribe medication or other treatments to improve sleep quality.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
Reference source: mayoclinic.org
