Insomnia is a pervasive problem that not only affects people’s daily lives, but can also have long-term health effects. This article will explore some effective ways to improve insomnia and help you achieve better sleep quality.

My own experience:

From 2018 to 2023, I have been in a state of insomnia for the past few years, often after turning off the lights at night, tossing and turning for 1-2 hours to fall asleep, the most serious one takes more than 3 hours to fall asleep, and I often wake up at 3 o’clock in the middle of the night and 4 o’clock, and I can’t sleep.

Later, how I was cured, this has to start from the end of 2022, after the opening of the new crown in China, I happened to have insomnia for more than 1 month because of the new crown and other physical problems, during the day I felt that my head was covered with a cloth, my head was heavy, I couldn’t lift my head, I had insomnia at night, and then I took Western medicine and Chinese patent medicine, and after a few days, as soon as the medicine stopped, I started insomnia again.

Later, after returning home during the Spring Festival, it was even more serious, so serious that after dinner at 6 o’clock in the evening, I felt very tired and tired, and I had no strength at all, so I wanted to lie down in bed, although I couldn’t sleep, but I wanted to lie down.

When there were 8 days before the Spring Festival, I went to see a Chinese medicine doctor, and the Chinese medicine master said that I was: lack of qi and blood, and the spleen and stomach are very weak, even the digestion is not very good, the stomach is not harmonious, restless, and then think too much all year round, resulting in neurasthenia, which is also one of the causes of insomnia, waking up in the middle of the night is a manifestation of insufficient lung qi, because the spleen and stomach are weak, digestion is not good, and absorption will also be affected, which will lead to weak qi and blood.

Then, the prescription for me is to calm the mind, replenish blood and qi, regulate the spleen and stomach, after grasping the medicine, the next day, I spend 5 hours at home every morning to cook Chinese medicine by myself, drink 3 times a day, cook the residue left over from the Chinese medicine, boil water again at night, soak my feet with boiled water, and use it for secondary use

In this way, after drinking Chinese medicine for 2 days, I began to resume sleeping on the third day, I fell asleep less than 30 minutes after turning off the lights, and I woke up in the middle of the night to go to the toilet and came back, and I was able to continue to fall asleep normally, so I drank it for 2 weeks, and I felt better, my sleep and body basically recovered, and I was not tired of strength, and I basically returned to my previous physical state

However, I went to get the medicine for another 7 days, because, don’t we have a saying? It takes 21 days to develop a habit, and at the same time, I am also worried that I will suddenly stop taking medicine and start to have insomnia again, and what I drank before will be in vain, all of which will be good for me if I have drunk enough for at least 21 days, whether it is stable or not, and let my body develop this habit.

After I drank the Chinese medicine for 21 days and stopped the medicine, I basically didn’t have insomnia, from 2023 to the end of December 2024, I only have insomnia when I am stressed, and usually, I fall asleep after lying down for less than 30 minutes

In addition, not only do I drink Chinese medicine, but during the period when I was drinking Chinese medicine, since the end of December 2022, I have been doing Baduanjin every day, and I still do it once or twice every morning after getting up, because it is good for my health.

There are also meditation meditations and standing piles, which have been practiced for three months in a row, and spend 15-30 minutes every night sitting in bed and meditating to calm yourself and not think too much, these are all useful methods.

I have insomnia all the year round because I often do some small business, and the pressure is relatively high, which leads to having to think about problems often, so until now, as long as I am stressed, I will still sit on the bed after turning off the light before going to bed at night, meditate with my eyes closed, and divert my attention to other places, such as counting the number of breaths I take, if I forget about the distraction in the middle, I will count again until I can concentrate on counting the number of breaths, no longer think about other things, and then lie down and sleep after calming my body and brain.

I hope my experience is helpful to you.

At the end of this article, there is a small series of methods for treating insomnia, if you are interested, you can take a look.

Learn about insomnia

Insomnia refers to a condition in which it is difficult to fall asleep, has poor sleep quality, or does not get enough sleep time. It can be caused by a variety of factors, including stress, anxiety, lifestyle habits, environmental factors, etc.

Some ways to improve insomnia

1. Establish a regular routine

• Sleep regularly: Try to go to bed and wake up at the same time every day, even on weekends.
• Avoid long naps: If you need to take a nap, try to limit it to less than 30 minutes.

2. Improve your sleep environment

• Be quiet: Use earplugs or a white noise machine to reduce outside noise.
• Control the light: Use blackout curtains or blindfolds to reduce light distractions.
• Suitable temperature: Keep room temperature between 16-24 degrees Celsius.

3. Avoid irritating substances

• Reduce caffeine and nicotine intake: especially in the afternoon and evening.
• Limit alcohol consumption: Although alcohol may help some people fall asleep, it can reduce sleep quality.

4. Relax and unwind

• Meditation and deep breathing: These techniques can help reduce stress and anxiety and promote sleep.
• Warm showers or baths: Done before bedtime can help the body relax.

5. Exercise moderately

• Exercise regularly: Exercise can improve sleep quality, but strenuous exercise should be avoided for nearly 3 hours before bedtime.

6. Dietary modifications

• Avoid heavy dinners: Heavy dinners can cause indigestion and interfere with sleep.
• Eat sleep-inducing foods: such as milk, bananas, whole wheat bread, etc., which contain tryptophan to help you sleep.

7. Limit the use of electronic devices

• Reduces blue light exposure: Blue light inhibits melatonin production and interferes with sleep. Avoid electronic devices at least 1 hour before bedtime.

8. Psychological interventions

• Cognitive-behavioral therapy: This is an effective psychotherapy for insomnia that can help change the patterns of thinking and behavior that lead to insomnia.

epilogue

Improving insomnia takes time and patience, but with the practice of the above methods, you can gradually improve the quality of your sleep. If insomnia persists, it is advisable to consult a doctor or sleep specialist for more professional help and treatment.