What should I do if I have insomnia at night?

What should I do if I have insomnia at night? Insomnia is a common phenomenon in our daily lives, so there are many treatments for insomnia. , different treatment methods have different results. Here is how to deal with insomnia at night. What to do if you have insomnia at night 1

1. Sleep is a habit to a large extent, so maintaining good physiological habits and following the natural laws of sleep is the best way to prevent sleep disorders. The best time to sleep is from 10 pm to 6 am every day. For middle-aged and elderly people who do not have enough sleep, it is recommended to take a nap for half an hour to make up for the lack of sleep at night.

2. Reduce mental activity. 1-2 hours before going to bed, do not do excessive mental activities, do not talk about exciting things, and do not let yourself be too excited. Otherwise, the brain will be kept in a state of stimulation and will not be able to calm down and fall asleep.

3. Reduce radiation. Try not to place electrical appliances in the room while sleeping. If you must use a mobile phone, be sure to place the mobile phone 2 meters away from the bed before going to bed to reduce interference from electromagnetic radiation and give yourself a good sleeping environment.

4. The temperature is suitable. The temperature in the bedroom should not be too high, nor should it be overheated. The quilt should be warm, but it should not be so stuffy that you sweat or the cold makes you shiver. The ideal sleeping temperature is 17 degrees Celsius to 21 degrees Celsius, which can give people the most comfortable feeling. It is neither cold nor hot. Cover yourself with a quilt and sleepiness will come immediately.

5. Prepare before going to bed. It is important to prepare well before going to bed, such as drinking less water, eating less, brushing teeth, going to the toilet, etc. These habits before going to bed should be developed to avoid getting up in the middle of the night to go to the toilet or drink water, etc., and avoid disturbing sleep. .

6. Many insomniacs always feel that they have not slept enough at night and have to make up for it whenever they have time. The correct approach should be to participate in more outdoor physical activities, do more simple boring physical activities such as walking, climbing stairs, skipping rope, washing clothes, mopping the floor, etc. When you feel tired, go to bed.

If you often suffer from insomnia, you can follow the methods introduced in the article. There are many reasons for insomnia. High mental stress and some environmental factors are the main reasons, such as the indoor temperature is too high, the indoor lights are too bright, or you watch horror movies or do mental work before going to bed. Therefore, it is recommended not to engage in such behavior during sleep. What to do if you have insomnia at night 2

The carotid artery is the pathway that supplies blood to the brain. When it is blocked, it will reduce cerebral blood flow and cause cerebral hypoxia.

Gaobeidian Life Network By the 13th to 14th week, pregnant women’s sleep will be significantly reduced.

3. Don’t rely on drugs. Drink a glass of milk before going to bed, learn to adjust your sleep, and remember not to abuse sedatives or other drugs to avoid affecting the fetal intelligence and physical development. If this is not possible, soaking the feet in hot water can also have a certain calming and soothing effect. It is suitable for expectant mothers to sleep on a wooden bed, covered with thicker cotton wool to avoid excessive turning of the bed due to the lack of cushioning force for the body due to the bed board being too hard. , it is easy to wake up from many dreams. Some believe that pregnancy insomnia may be nature's way of preparing you for the inevitable sleep deprivation you'll need to care for your baby in the first few weeks or even months after birth.

Will pregnancy cause insomnia?

Because chemical fiber cloth can easily irritate the skin and cause itching. In addition, fear of the pain of childbirth and excessive nervousness and fear are common reasons for expectant mothers to stay up all night. Of course, if you think your sleep disorder is serious, you should go to the hospital for treatment. What should you do?

If you have difficulty falling asleep in bed at night, you can try some of the following methods: 1. Choose comfortable bedding and change to a larger bed. After pregnancy, change to a larger bed. It may be easier to maintain a comfortable position.

Does your sudden insomnia surprise you? Is it discomfort, frequent urination, leg cramps, or anxiety about having a baby? With so many physical and emotional worries to deal with, it’s no wonder that 78% of expectant mothers experience insomnia and other sleep problems during pregnancy.

Some expectant mothers also have nightmares surrounding childbirth or the fetus.

2. Various pain factors: There are several kinds of pain during pregnancy, which are often the main factors causing insomnia.

2. Put a small pillow to sleep. When you have a lot of activities during the day and your lower limbs feel tired, or if you have swollen legs or feet in the third trimester of pregnancy, you can put a small pillow or sofa cushion under your legs to raise your legs. , which can not only reduce fatigue, help reduce lower limb edema, but also help you fall asleep as soon as possible.

Stomach pain: Pregnant women have a feeling of fullness and discomfort due to the slowdown of digestive tract muscle peristalsis; some pregnant women are helpless due to constant acid reflux and heartburn, which leads to insomnia. After 6 weeks of pregnancy, pregnant women will experience loss of appetite, partial eclipse, nausea, vomiting, dizziness, fatigue, etc., which are called early pregnancy reactions.

What to do if you always have insomnia during pregnancy

1. Pregnancy reaction factors: For a woman, during the 10 months when she is looking forward to the birth of her child, Along with joy, there will also be a lot of worries and troubles. If the lower abdominal pain is severe during pregnancy and the growing uterus enters the pelvis, it will also cause pain in the hip joint, resulting in more awakenings at night and less sleep. The more you want to fall asleep, the harder it will be to fall asleep, and it will make you exhausted the next day.

Before you go to bed, make sure the room is at a suitable temperature for sleeping. If you don't seem to be asleep half an hour after going to bed, get up and go to another room to read a magazine or listen to music until you feel sleepy, then go back to sleep.

Low back pain: As the pregnancy progresses, pregnant women will feel heavy. When standing or walking, in order to ensure the balance of the forward center of gravity, they must hold out their chest and protrude their belly, and keep their feet apart. This will inevitably result in moderate lordotic curvature of the lumbar spine, causing spinal low back pain and poor sleep at night.

Whether it is hypotension or high blood pressure, it will have adverse effects on the health of pregnant women, such as sleep. Taking a hot bath before going to bed can relax the muscles and have a certain hypnotic effect on most expectant mothers. In the last 12 weeks of pregnancy, due to the enlargement of the fetus and the increasing expansion of the uterus, it is often difficult to fall asleep, the number of awakenings at night increases, and sleep is significantly reduced.

The pillow should be 9 cm (shoulder level) high. This is caused by calcium deficiency caused by pregnancy, or by the expansion of the thorax due to the elevation of the diaphragm. When lying on your back for a long time causes blood pressure to drop, through the action of baroreceptors, sympathetic excitement is caused and a large amount of adrenaline is released, resulting in a sharp rise in blood pressure, which is called "supine hypertension syndrome".

Insomnia is more common among expectant mothers in the third trimester of pregnancy. This is due to changes in the secretion and balance of various hormones in the body.

I am 9 months pregnant and my belly may be too big. Now I have insomnia almost every day and cannot sleep well. Is there any way to relieve it?

Normally, you can drink a glass of milk at night to promote sleep. Soak your feet in hot water before the break. You can also listen to music to fall asleep. It’s good. Try it! It is not advisable to use chemical fiber blended fabrics for quilt covers and bed sheets.

3. Supine factors: Pregnant women sleep in the supine position for a long time, which may cause insomnia over time. Because in the supine position, the large uterus compresses the inferior vena cava, which reduces the amount of blood returned to the heart and decreases cardiac output.

4. How to self-care. There are many reasons for insomnia in pregnant women. For psychological reasons, you can maintain a good mood by eliminating unnecessary worries, such as listening to relaxing and soothing music, and watching movies that make your body and mind happy. Scenery photos, relaxation training or the help of a psychologist, and the use of psychological therapy; if it is a pathological reason, you must ask a doctor for diagnosis and treatment in time to avoid aggravating the condition; if the sleeping position is improper, you must adopt correct sleep methods in the third trimester of pregnancy Position, that is, lying on the left side.

Relax and fall asleep as soon as possible. If you really can't fall asleep after going to bed, you can read a newspaper or book, but don't choose very attractive content, otherwise once you are fascinated, you will be unable to fall asleep.

In the past few months, I usually go to bed after 9 o'clock, but I have trouble sleeping every night. It takes more than 2 hours after waking up to slowly fall asleep. What is it about?

Insomnia is very common among pregnant women. Let’s analyze the factors causing insomnia and explore countermeasures. Some pregnant women may suddenly develop symptoms such as chest tightness, shortness of breath, pale complexion, cold sweats, or even drop in blood pressure and shock, which is called "supine hypotension syndrome." Listening to music can help with prenatal education on the one hand, and it can also make you feel peaceful and fall asleep quietly on the other hand. Take deep breaths and try to calm yourself.

Abdominal pain: Some pregnant women, especially those with retroverted uterus, feel a pulling pain or sinking feeling in the pelvic area in the early stages of pregnancy.

The ideal quilt is made of pure cotton wrapped with cotton batting.

However, insomnia may be bothering you, but it is normal during pregnancy.

In short, don’t worry about not being able to sleep. Also, is your room dark and quiet enough? Using heavy or dark curtains can help block out unwanted light and noise. Pillows that are too high force the neck to bend forward and compress the carotid arteries.

Chest pain: Chest pain in pregnant women often occurs between the ribs, and the location of the pain is not fixed.

Headache: A small number of pregnant women will have increasingly severe headaches and insomnia, sometimes accompanied by vomiting and blurred vision; at the same time, there will be edema of the lower limbs, elevated blood pressure, and protein in the urine. This is gestational hypertension. blood pressure syndrome. I am 9 months pregnant and my belly may be too big. Now I have insomnia almost every day and cannot sleep well. Is there any way to relieve it?

Normally, you can drink a glass of milk at night to promote sleep. Soak your feet in hot water before the break. You can also listen to music to fall asleep. It’s good. Try it! The enlarged uterus makes it difficult for expectant mothers to turn over and makes them prone to fatigue while sleeping.