Solution for restless sleep

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You often have difficulty falling asleep, do not fall asleep, or sometimes fall asleep or wake up in the middle of the night for no apparent reason. All of these conditions can affect sleep quality, cause many health problems, and interfere with day-to-day work.

1. What is restless sleep?

Restless sleep is a manifestation of people with sleep disorders with typical symptoms such as difficulty falling asleep, often having dreams while sleeping and then waking up startled.
Sleep will be divided into 3 stages with stages 1 and 2 when our body begins to fall asleep. People with sleep disorders are easily awakened by external factors such as noise, light or movement in the bed of the person lying next to them during these two stages. When sleep is disrupted, some people are able to lie down and go back to sleep, but others will not be able to sleep and toss and turn until morning. This affects health and spirit the next morning.
Restlessness or awakening can occur at different ages with a duration of a few nights, weeks or longer.

2. Causes of restless sleep

Due to nervous tension Stress and pressure in work and daily life make the amount of happy hormone in the body decrease, preventing its ability to convert into melatonin. This is a chemical that helps you fall asleep more easily.
Patients with autism and depression are also unable to sleep deeply due to the above reasons, leading to chronic insomnia and long-term health effects.
Due to hormonal changes in perimenopausal or pregnant women This is a common problem in women during pregnancy or perimenopause. The main cause is the disruption of the hormones estrogen and progesterone. This is the typical "culprit" causing a series of health problems such as joint pain, stress, anxiety, hot flashes, aggravated sleep problems, and restless sleep during perimenopause - Menopause.
According to studies, up to 60% of postpartum women also have restless sleep, especially in the 7th week postpartum. The reason is due to hormonal imbalance in the body and psychology of the mother who is afraid of the baby crying and waking up in the middle of the night.

Due to the influence of age Restlessness or awakening is common in people over 60 years old due to a change in the sleep-wake cycle. Therefore, the older you get, the less time you spend sleeping.
Due to living habits Living habits often affect sleep such as eating too late, eating a greasy diet, staying up late and using the phone before going to bed.
Some other causes Do not sleep deeply or wake up in the middle of the night, insomnia can be a sign of cerebral circulatory insufficiency. People with this disease have a condition that reduces the amount of blood to the brain, leading to the brain not receiving enough oxygen and nutrients, which depresses the central nervous system, causing insomnia. In addition, sinusitis, stomach, cardiovascular, bone and joint diseases, ... can also affect your sleep.

3. How to overcome restless sleep

3.1. Create a reasonable sleep routine You need to try to stick to the time you go to bed and wake up according to the set schedule, even if it is a day off. From there, you will set yourself a reasonable lifestyle to improve the quality of sleep.
Do not stay up too late: Should go to bed on time, the most appropriate time to start going to bed is from 9 pm to 10 pm. Circadian rhythms will be disturbed if you stay up late for any reason, leading to restless sleep or insomnia. Do not wake up too late: Even it is on the weekend, this will affect your night's sleep. Waking up early, exercising, having breakfast or going out to meet friends will help your body be healthier, alert and full of energy. Do not nap too much: A short nap of 15 to 30 minutes will be beneficial for health. If you sleep too much, it will make you less sleepy at night and lead to restless sleep. 3.2. Stay away from electronic devices before bedtime Blue light emitted by devices will keep your brain awake. As a result, it reduces the quality of sleep, making it difficult for you to fall asleep, sleep poorly, or may not be able to sleep.
3.3. Limit the use of stimulants Many people often mistakenly believe that alcoholic beverages create a feeling of drowsiness, so it is easier to sleep better. On the contrary, they make the body feel sleepy at first, but then it will disrupt your sleep in the middle of the night. Therefore, to improve restless sleep, you need to avoid them at least 4 hours before going to sleep.
3.4. Exercise regularly Physical activity during the day will help the body sleep better at night. Performing gentle exercises in the evening causes the body to increase the production of the hormone endorphin and convert it to melatonin to help you fall asleep and sleep better.

3.5. Relieve stress, relieve yourself from the pressure after a working day by writing down the things that bother you. Do yoga exercises, meditate to relax the mind. When all the stress is relieved, you will easily get a good night's sleep.
Therefore, to solve the problem of restless sleep, you need to find the cause and fix it. If this condition persists and affects your health, you should see a specialist to find out the appropriate treatment.

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Reference sources: webmd.com, hopkinsmedicine.com