"Why Do I Struggle to Sleep When Feeling Anxious at Night? What Are Effective Strategies?"

Some women often experience insomnia at night, especially during menopause when they frequently feel upset and struggle to fall asleep. Understanding the causes and solutions is crucial. Typically, this arises from insufficient qi and blood, excessive internal heat, or deficiency of heart and gallbladder qi. Hospital evaluations often fail to pinpoint a specific illness, necessitating treatment through traditional Chinese medicine. Let's delve deeper.

1. Causes of Insomnia at Night

1.1 Insufficient Qi and Blood

Manifestations include fatigue, soreness in the waist and legs, sensations of heat in the hands and feet before sleep, irritability, pale complexion, and reduced memory. This occurs due to inadequate nourishment of the heart and mind, particularly when there is a lack of yin blood in the heart, preventing the mind from settling at night. An excess of yang qi in the heart can lead to insomnia.

1.2 Excessive Internal Heat

Characterized by impatience, tossing and turning in bed, a general feeling of heat, mouth ulcers, yellow urine, and hyperactivity. This stems from fiery pathogenic factors disturbing the mind, impeding sleep.

1.3 Deficiency of Heart and Gallbladder Qi

Caused by being startled or innate timidity, leading to mental disturbance and instability, hindering sleep. Symptoms include sound sensitivity, difficulty maintaining sleep, and easy arousal by minor noises. Nightmares, timidity, suspicion, and even hallucinations are common.

2. How to Address Insomnia Due to Upset Feelings

2.1 Regular Sleep Schedule

Maintain a consistent sleep routine and avoid late nights on weekends to prevent Sunday night insomnia.

2.2 Light Dinner and Limited Fluids

Eat a light meal about two hours before bedtime and limit water intake to reduce nighttime bathroom trips that disrupt sleep. Avoid spicy and greasy foods as they can also interfere with sleep.

2.3 Avoid Caffeine and Nicotine

Stop consuming caffeine at least eight hours before bedtime.

2.4 Exercise at the Right Time

Afternoon exercise is optimal for promoting sleep, and regular physical activity enhances sleep quality.

2.5 Cool Bedroom Temperature

Maintain a slightly cooler bedroom temperature to aid sleep.

2.6 Limit Daytime Naps

Reserve deep sleep for the evening. Limit daytime naps to one hour and avoid them after 3 pm.

2.7 Quiet Environment

Turn off TVs and radios to create a peaceful atmosphere conducive to sleep.

2.8 Comfortable Bed

Ensure a comfortable and spacious sleeping space.

2.9 Pre-Bed Bath

Take a warm bath before bedtime to relax muscles and improve sleep quality.