Recently, many people have fallen into a state of insomnia, difficulty sleeping or staying up late, sleep disorders that significantly reduce their health and psychological impact.
Regarding this issue, expert Nguyen Hoang Anh - Voice of Therapist psychological office - said that according to the DSM-5 diagnostic standard for mental disorder of the American Psychological Association, sleep disorder is not only "temporary difficulty sleeping".
This is a significant disruption or impaired daytime function, making you feel tired, less focused, less interested, and even affecting work performance or relationships, the expert said.
Faced with that reality, experts have given advice to improve sleep naturally and safely without having to depend on drugs.
- It is necessary to create a fixed schedule of activities with the formation of a rhythmic routine of living, going to bed and waking up at the same time every day.
- Focus on a sleeping environment, a dark, quiet, breathable room, limit electronic devices and blue light to help the body easily fall into a state of relaxation.
Sleeping should only be used for sleeping, avoiding work or using a phone in bed so that the brain is not " confused" between rest and activities.
- Limit caffeine, alcohol, nicotine... especially in the afternoon and evening, which can significantly reduce rickets.
- Light relaxation activities such as warm water baths, Yoga, meditation, listening to light music, ... before bed help the body release the stress accumulated after a long day.
- lunchtime sleep should be controlled, up to 20 - 30 minutes to avoid affecting night sleep.
- Regular physical activity also supports deeper sleep, but you should not exercise too close to bedtime because it can easily make the body too alert.
- Another important factor is managing stress, stress, anxiety, can take a diary, apply CBT‐I if necessary.
- You can write a diary to monitor progress. If after 3 - 4 weeks there is no improvement or serious symptoms appear, see a specialist.
Experts also emphasize that poor sleep is an early warning sign of psychology and mental health: ''Don't ignore it, observe, listen to your body, and act promptly. Good sleep is the foundation for a peaceful mind, full energy, and a balanced life''.
