Secrets to a good night's sleep

Người Lao Động•08/10/2023

According to experts, habits such as excessive phone use, unhealthy lifestyles, and work stress are causing many young people to suffer from insomnia.

Many negative consequences of insomnia.

Mr. Tran Hung (37 years old, residing in District 12, Ho Chi Minh City) shared that as a content creator, he frequently works on electronic devices, leading to stress and fatigue, which disrupts his daily routine. "I have a habit of focusing on work at night, so I stay up late and sleep during the day to compensate. However, lately I've been feeling constantly sluggish and tired," Mr. Hung said.

Mr. Hung said that due to his inability to concentrate at work and his constant daydreaming, he went to the hospital for a check-up. At the hospital, he was fortunate to receive advice and guidance from doctors on how to improve his condition by changing his lifestyle. After nearly three months of perseverance, his biological clock has now returned to near normal.

Viewing too much information on their phones makes young people more prone to insomnia or poor sleep quality. (Photo: BAO LAM)

Dr. Nguyen Tran Nhu Thuy, a specialist in Traditional Medicine at the University Medical Center (Campus 3), stated that insomnia is a fairly common sleep disorder in modern society, encompassing symptoms such as difficulty falling asleep, shallow sleep, waking up easily and difficulty falling back asleep, feeling insufficient sleep, lethargy and fatigue after waking up, and difficulty concentrating, all of which affect daily life.

If these symptoms appear within one month, it is called acute insomnia; if they last longer than one month, it is considered chronic. Insomnia is a symptom with multiple causes and mechanisms, occurring not only in older adults but also in younger people, including young children. Prolonged insomnia can lead to depression and worsen existing underlying conditions such as cardiovascular and digestive diseases. Furthermore, it affects the quality of life and work capacity of the patient.

Go to bed and wake up at a fixed time.

According to Dr. Ly Truc Ly, Faculty of Medicine, Vietnam National University Ho Chi Minh City, to prevent insomnia, it's necessary to go to bed and wake up at fixed times. For children, establish a fixed bedtime and sleep routine. Try to maintain the same sleep time on weekdays and weekends. Limit the difference to no more than one hour. Staying up late and sleeping late on weekends can disrupt the body's sleep-wake cycle. Therefore, about an hour before bedtime, allow your body to relax. Avoid high-intensity exercise and bright light from TV, computer, or phone screens. Avoid eating large meals within 3-4 hours before bedtime (a light snack is acceptable); avoid alcoholic beverages or drink a lot of water before bed; don't drink coffee in the afternoon; dedicate time to physical activity; avoid anxiety...

According to Doctor Ly, the secret to a good, quality sleep is to avoid going to bed too early (unless you are extremely tired or sleep-deprived). It's best to go to bed between 9 and 10 PM, as going to bed too early can easily lead to tossing and turning and disrupted sleep.

In addition, avoid going to bed too late, as this can easily lead to shallow sleep, insufficient sleep, and fatigue upon waking. Go to bed and wake up at fixed times. Exercise regularly, dedicating at least 30 minutes each day to physical activity. Taking a hot bath 1-2 hours before bed for about 20 minutes can also help you fall asleep more easily.

Children are also prone to insomnia.

Explaining why insomnia isn't limited to the elderly but affects children as well, Dr. Ly Truc Ly stated that the most common causes of sleep disorders in children are going to bed late and not getting enough sleep.

"In reality, children today face a lot of academic pressure. Not only do they study at school, but they also have to attend extra classes and talent development programs. Furthermore, many children enjoy playing on their phones, playing games, and watching TV until late at night," Dr. Ly explained.

Source