Spending hours every night just tossing and turning and trying to fall asleep is truly something that makes us extremely uncomfortable, and also negatively affects our health and reduces our work performance the next day.
WHAT MAKES YOU toss and turn every night
There are many reasons why you have difficulty sleeping at night, such as anxiety, overstimulation, or certain underlying illnesses.
Feeling anxious
If you suffer from anxiety, increased anxiety at night will make it difficult for you to fall asleep deeply.
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In a 2017 study, scientists discovered that the body’s state of anxiety will negatively affect sleep quality.
Feeling pressured
Stress can affect both your mind and body and make it difficult to sleep.
In another study in 2017, experts found that the higher the stress level, the worse the sleep quality of medical students.
Excessive stimulation
According to the National Sleep Foundation, blue light from phone screens, televisions or other electronic devices can slow down the production of the sleep hormone melatonin.
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Additionally, loud noises and lights from inside and outside the bedroom can also stimulate your senses, making it even more difficult for you to fall asleep.
Inappropriate sleeping time
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Going to bed when you don’t feel tired, or going to bed too late or even too early will all affect your sleep quality.
If you are not tired enough, it will be difficult for you to relax while lying in bed.
Sleeping too much before bedtime
Research shows that short naps are good for our health.
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If you’ve slept for a few hours in the afternoon, your body may not be completely ready for sleep.
Irregular diet
A proper diet can positively impact your sleep quality.
Tips for living
Misconceptions about sleep that many people still have
Some specific diseases
There are many diseases that cause poor sleep quality.
Restless legs syndrome
Restless Legs Syndrome (RLS) is a disease that causes sharp pain and discomfort in the legs, causing the patient to be unable to control and have to move their legs continuously.
Sleep apnea
Obstructive Sleep Apnea (OSA) is one of the reasons why you keep tossing and turning every night.
Insomnia
People with insomnia often cannot fall asleep or have a deep sleep.
In addition, some other chronic painful diseases such as arthritis or fibromyalgia will also make you uncomfortable at night.
HOW TO GET A GOOD SLEEP
If you are having tossing and turning every night in bed, improve it by creating the following habits.
Arrange the bedroom so that it is comfortable
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Buy a high-quality bedding set that will help your body feel relaxed when lying on it.
Practice relaxation techniques
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Relaxation exercises will reduce symptoms of anxiety and stress in both body and mind.
Turn off all electronic devices
Try to stop using electronic devices at least 1 hour before bed to give your body and mind time to prepare for rest.
So active during the day
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Regular exercises will improve sleep quality and help your body relax while lying in bed.
Maintain reasonable sleep time
There are many factors that can negatively impact your body’s natural sleep schedule, such as traveling or staying up late.
Healthy eating
A meal with all the necessary nutrients for the body such as carbohydrates, protein, fat… is very important for sleep.
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In addition, you should also seek intervention and treatment from a doctor if insomnia is caused by other illnesses.
WHEN SHOULD YOU SEE A DOCTOR?
If you’ve taken all the necessary steps to improve your sleep but still can’t get rid of the tossing and turning every night, see your doctor.
Tips for living
How does sleep affect our mental health?
The doctor will observe your medical history and ask about your sleeping and living habits.
If the diagnosis shows that the cause of your insomnia is due to illness, your doctor will suggest a treatment plan.