Effective Strategies to Overcome Insomnia: A Family Medicine Perspective

Insomnia issues

Hello Dr.
Yeh, I have been unable to sleep at night for the past two weeks, only falling asleep around 4 AM, and then being woken up by my family around 9 AM.
The only thing I consume during the day is iced tea from a breakfast shop, and I do not smoke or drink alcohol.
I usually spend my evenings using electronic devices, but I used to do this without any issues.
Recently, however, I have started experiencing insomnia, and I am worried that not getting enough sleep will affect my workout efficiency.
The more I think about needing to sleep, the more I find it difficult to do so.
Dr.
Yeh, how can I improve my insomnia?

xiang shui bao de ren, 20~29 year old female. Ask Date: 2018/08/25

Dr. Ye Qianyu reply Family Medicine

Hello! Based on your description, if the insomnia is recent, it should be possible to identify the triggering factors, which are usually caused by stress responses or emotional issues.
Sometimes, it may have accumulated over a long period, and one might become accustomed to it without paying much attention.
It is generally advisable to undergo in-depth discussions with an experienced psychiatrist or psychologist.
I recommend that you seek treatment at a psychosomatic medicine clinic.
Thank you for your inquiry, and I wish you a speedy recovery!

Reply Date: 2018/08/25

More Info

Insomnia is a common issue that can significantly impact your daily life, including your physical health, mental well-being, and overall quality of life. From a family medicine perspective, addressing insomnia involves a combination of lifestyle changes, behavioral strategies, and, if necessary, medical interventions. Here are some effective strategies to help you overcome insomnia:

1. Establish a Sleep Routine
Creating a consistent sleep schedule is crucial. Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and can improve the quality of your sleep. Aim for 7-9 hours of sleep per night.

2. Create a Sleep-Inducing Environment
Your sleep environment plays a significant role in your ability to fall asleep. Ensure your bedroom is conducive to sleep by:
- Keeping the room dark, quiet, and cool.

- Using blackout curtains or an eye mask to block out light.

- Using earplugs or a white noise machine to drown out disruptive sounds.

- Investing in a comfortable mattress and pillows.

3. Limit Screen Time Before Bed
The blue light emitted by screens can interfere with your ability to fall asleep. Try to avoid screens (phones, tablets, TVs) at least an hour before bedtime. Instead, engage in relaxing activities such as reading a book, listening to calming music, or practicing relaxation techniques.

4. Practice Relaxation Techniques
Incorporate relaxation techniques into your bedtime routine to help calm your mind and prepare your body for sleep. Techniques include:
- Deep breathing exercises.

- Progressive muscle relaxation.

- Meditation or mindfulness practices.

- Gentle yoga or stretching.

5. Be Mindful of Food and Drink
What you consume can affect your sleep. Consider the following:
- Avoid large meals, caffeine, and alcohol close to bedtime. Caffeine can stay in your system for several hours, and while alcohol may make you feel sleepy initially, it can disrupt your sleep cycle later in the night.

- Stay hydrated, but try to limit fluid intake in the evening to reduce nighttime trips to the bathroom.

6. Get Regular Exercise
Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Aim for at least 30 minutes of moderate exercise most days of the week, but try to avoid vigorous workouts close to bedtime.

7. Manage Stress and Anxiety
Since you mentioned that worrying about your sleep can exacerbate the problem, it’s essential to find ways to manage stress and anxiety. Consider:
- Keeping a journal to express your thoughts and worries before bedtime.

- Seeking support from friends, family, or a mental health professional if anxiety becomes overwhelming.

8. Limit Naps
While napping can be beneficial, long or irregular napping during the day can negatively affect your nighttime sleep. If you need to nap, try to limit it to 20-30 minutes and avoid napping late in the day.

9. Consider Professional Help
If your insomnia persists despite trying these strategies, it may be time to consult a healthcare professional. They can help identify any underlying conditions contributing to your insomnia and discuss potential treatments, which may include cognitive-behavioral therapy for insomnia (CBT-I) or medication if necessary.

10. Avoid Clock-Watching
If you find yourself unable to sleep, avoid watching the clock. This can increase anxiety about not sleeping. If you can’t fall asleep after 20 minutes, get out of bed and do something relaxing until you feel sleepy again.

Conclusion
Improving your sleep requires a holistic approach that combines lifestyle changes, behavioral strategies, and possibly professional support. By implementing these strategies, you can create a more conducive environment for sleep and reduce the anxiety associated with insomnia. Remember, it may take time to see improvements, so be patient with yourself as you work towards better sleep.

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