This condition can manifest in many forms such as difficulty falling asleep, not sleeping deeply, waking up many times at night or waking up too early.
To improve effectiveness, it is important to correctly identify the causes of insomnia instead of just focusing on temporary support measures.
One of the most common causes is prolonged stress and anxiety. When the body is under pressure, the brain increases the production of hormones related to stress responses, keeping the body alert. Thoughts about work, finance or personal issues can make many people wander for hours before going to bed.
In addition, unhealthy living habits also contribute significantly to insomnia. Using a phone, computer, or watching TV before bed can reduce the production of melatonin - a sleep-regulating hormone. Drinking a lot of coffee, strong tea, or energy drinks in the afternoon and evening can also prolong the alertness of the nervous system.
Another commonly overlooked cause is health problems. People with chronic pain, gastroesophageal reflux, cardiovascular disease, diabetes or mental disorders such as depression and anxiety are at higher risk of insomnia. In older adults, natural changes in the biological clock can also reduce sleep quality.
To deal with insomnia, first of all, it is necessary to build a scientific sleep habit. You should go to bed and wake up at the same time every day, including weekends. The bedroom needs to be quiet, airy and limit strong light. Stopping using electronic devices at least 30–60 minutes before bed can help the body relax better.
Diet also plays an important role. You should limit caffeine in the afternoon, avoid overeating in the evening, and reduce alcohol consumption.
Regular physical activities during the day such as walking, cycling or yoga also help improve sleep quality.
If insomnia lasts for many weeks or seriously affects daily life, you should see a doctor to assess the cause and have appropriate treatment directions.
Insomnia often stems from a combination of stress, unreasonable living habits and potential health problems.
Lifestyle adjustment combined with comprehensive health care is key to improving sleep and improving the quality of life.
