Nowadays, many young people suffer from insomnia and sleep disorders, and are trying various ways to overcome them and sleep better. So what are the effective ways to treat insomnia in young people, and what should young people with insomnia do?
Lifestyle stress, unscientific habits, or certain medical conditions can cause insomnia and sleep disorders. Prolonged insomnia can seriously affect the health, mental state, work, and daily life of patients.
10 ways to treat insomnia in young people without medication
Here are 10 ways to treat insomnia in young people without medication.
1. Adjust your schedule
An easy way to treat insomnia in young people is to establish regular and consistent sleep times. To do this, you need to set specific bedtime and wake-up times and adhere to them every day, including weekends. For example, if you choose 10:00 PM as your bedtime and wake up at 6:00 AM the next morning, you should follow this sleep schedule from Monday to Sunday. Adjusting your schedule helps your body establish a stable "biological clock," gradually making it easier for you to fall asleep at a familiar time and wake up on time without needing an alarm clock.
2. Develop good sleep habits and limit the use of technology
Habits before bedtime, such as using technology devices, can also affect sleep quality and increase the risk of difficulty falling asleep, insomnia, and sleep deprivation. Therefore, you should avoid watching TV, using computers, or using phones at least one hour before bedtime. Blue light from electronic devices increases the risk of sleep disorders and insomnia. Engage in relaxing activities to help you sleep better, such as reading, listening to gentle music, meditation, or gentle yoga.
Young woman suffering from insomnia
3. Adjust your diet
Adjusting your diet is a necessary and effective way to treat insomnia in young people. At least 4-6 hours before bedtime, you should avoid eating heavy, spicy foods or consuming stimulants such as coffee or tea. These foods can cause discomfort to the stomach and make it difficult for you to sleep. Instead, choose sleep-supporting foods such as warm milk, herbal tea, bananas, and kiwis. Some natural compounds in cranberries and blueberries can help improve the quality of your sleep by improving blood flow to the brain and relieving insomnia, sleep disorders, and headaches.
4. Exercise and physical activity
Daily exercise is an effective way to treat insomnia in young people. However, avoid exercising or performing strenuous activities at least three hours before bedtime. Gentle walking or 20 minutes of meditation after dinner can help improve your sleep quality.
Young woman having difficulty sleeping
5. Limit daytime naps
A tip to help you sleep better at night is to limit your daytime naps to just enough time. If you often have difficulty sleeping at night and also like to nap during the day, limit your nap time to no more than 20-30 minutes and avoid napping after 3:00 PM. An overly long or too close nap time to bedtime can make it difficult for you to fall asleep at night.
6. Avoid lying on the bed when not sleeping
The bed should only be used for sleeping and should not be used for work, eating, watching TV, or browsing the web. Train your brain to understand that lying in bed means you really need to sleep. This is a way to treat insomnia in young people that you should try.
7. Set up an ideal sleep environment
If you often suffer from insomnia, you need to consider whether the cause is an inappropriate sleep environment, and create a quiet, comfortable sleeping space. You need to ensure that your bedroom is dark, cool, and quiet. Use thick curtains and blinds to block light and noise from outside. When adjusting your schedule and implementing the above measures, you may need some time to adapt. You will see the effectiveness in improving sleep quality.
8. Relax mentally
Insomnia and difficulty sleeping can occur if you are frequently stressed or under excessive pressure. Spend a fixed amount of time each day thinking about stressors, then find ways to solve or eliminate them before bedtime.
9. Acupuncture and acupressure
Acupuncture and acupressure are two traditional methods of traditional medicine. This could be a way to treat insomnia in young people that you should consider but need to consult and perform with a traditional Chinese medicine expert, avoid self-performing.
Sad young man with worried, stressed face expression
10. Cognitive-behavioral therapy
Cognitive-behavioral therapy is a psychological treatment method that helps change your attitude and behavior towards sleep. If insomnia persists and affects your daily life, you should seek professional help from a psychologist or psychiatrist.
Doctor talking to unhappy teenage patient in exam room
Conclusion
In summary, insomnia is a common condition among young people today. However, there are many effective ways to treat insomnia in young people without resorting to medication. By adjusting your schedule, developing good sleep habits, exercising regularly, and creating an ideal sleep environment, you can improve your sleep quality and overall health.
Remember to consult a healthcare professional if your insomnia persists or worsens. With the right approach and guidance, you can overcome insomnia and enjoy restful, rejuvenating sleep.