"What Steps Should I Take When Im Unable to Sleep After Lying Down for 5 Hours?"
Many young people nowadays have poor living habits, and it is common for them to have their days and nights reversed. However, some people find that even though they haven't slept during the day, they cannot fall asleep at night, which makes them feel extremely miserable. Some people realize that they have been lying in bed for about five hours and still cannot fall asleep. This situation is insomnia and needs to be addressed promptly. So, what should you do if you can't sleep for 5 hours?
1. Maintain a calm and natural mindset
It is not necessary to worry excessively about insomnia. The more tense you are and the harder you try to force yourself to sleep, the more counterproductive it will be. Some people become even more nervous and anxious when they experience insomnia for several days, believing that their brains will not get rest and may lead to shortened lifespan or illness. This excessive anxiety caused by such worries can be more harmful to sleep and overall health.
2. Identify and eliminate the causes of insomnia
There are many factors that can lead to insomnia, so it is important for people with insomnia to observe carefully and address the symptoms accordingly. For insomnia caused by illnesses, it is crucial to seek medical attention promptly and not overlook it as a minor issue, as this may delay the best time for treatment.
3. Relax both physically and mentally to promote sleep
Take a short walk outdoors before bedtime to relax your mind. You can also take a shower or soak your feet in warm water before going to bed, which will be beneficial for smooth sleep. There are many specific methods to induce sleep, such as relaxation techniques that have been passed down in folk culture. Here are two simple and easy-to-follow methods:
- Close your eyes and slightly open them to maintain some contact with the outside world. Although your mental activities are still active, the tension of your sympathetic nervous system has greatly decreased, gradually inducing a drowsy state.
- Lie down on your bed, close your eyes, cover your left ear with your left palm and your right ear with your right palm, and tap the back of your head with your fingers to create a droning sound. Continue tapping until you feel slightly tired, then stop and slowly move your head closer to the pillow. Place your hands naturally on both sides of your body and you will soon fall asleep.
4. Use auditory stimuli to induce sleep
Listen to monotonous and rhythmic sounds, such as the sound of a train running, chirping crickets, dripping water, or the sound of spring rain on a tape recorder or through music therapy. These sounds can help establish a conditioned reflex for sleep.
5. Drink a cup of warm milk before bedtime
Studies have shown that drinking a cup of warm milk with sugar before bed can increase the secretion of insulin in the body and promote the entry of amino acids into brain cells, which in turn stimulates the brain to secrete serotonin, a hormone that promotes sleep. Additionally, milk contains trace amounts of morphine-like substances that have a calming and soothing effect, helping the body to fall asleep more easily.
6. Adopt a comfortable sleeping position
Although sleeping positions can vary from person to person, sleeping on your side is generally considered the most beneficial for relaxation and stable sleep. In his "Sleep Manual," the health expert Cao Cishan recommends sleeping on your left side with your left foot and arm bent, your right arm placed between your right thigh and hip, and your head supported by your hand. Sleeping on your right side follows the same principles.
7. Consume fruits that promote sleep
If you are experiencing fatigue and difficulty falling asleep, consider eating fruits such as apples, bananas, oranges, tangerines, and pears. The fragrant scent of these fruits has a calming effect on the nervous system, while the natural sugars in them can help the brain relax and enter a state of sleep.
8. Actively adapt to changes in environment
When traveling or staying in a new environment and experiencing insomnia due to discomfort, it is important to be prepared and actively adapt. By adopting the above-mentioned sleep-promoting methods, you can avoid insomnia and ensure a good night's sleep.
