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Occasionally I don’t sleep very well recently, so I went to find information, because I don’t want sleep to make my body go wrong. Usually in a pharmacy, I will definitely ask customers the following questions? (followed by my answer)

1. Are you annoyed recently, such as some kind of problem at home? (I have nothing to worry about)

2. Have you taken any new medicines or health products? (I don’t take medicine at all, and health products are the same)

3. Age, because age affects hormonal changes? (Possibly, 50+ years old after all)

4. Do you have sleep apnea or some discomfort? (No)

5. In the end, do you play with your mobile phone or computer too much, or have too much blue light before going to bed? (This is possible, because I take online classes every day or listen to the teacher’s recorded courses)

In fact, sleep problems are a global problem, affecting millions of people. A 2022 report “Epidemiology of Insomnia: Prevalence, Course, Risk Factors, and Public Health Burden” states that about 10% of adults suffer from insomnia, and another 20% experience insomnia symptoms occasionally. Women, the elderly, and people with socioeconomic difficulties are more likely to suffer from insomnia. Insomnia is usually a chronic condition, with a persistence rate of 40% within 5 years. Insomnia is a major public health problem that should be addressed at the individual level through appropriate clinical care and at the population level through large-scale sleep health interventions.

Most common sleep problems:

  1. Insomnia
    Insomnia is a common sleep problem that affects people of all ages. It is characterized by difficulty falling asleep or staying asleep. Insomnia can be caused by stress, anxiety, depression, medications, and other medical conditions.
  2. Sleep apnea
    Sleep apnea is a condition in which breathing is interrupted during sleep. This condition starves the body of oxygen, which can lead to a variety of health problems.
  3. Restless legs syndrome
    Restless legs syndrome is a condition that causes an uncontrollable urge to move your legs, especially at night. This condition can cause difficulty falling and staying asleep.
  4. Narcolepsy
    Narcolepsy is a neurological disorder that affects the brain’s ability to regulate sleep-wake cycles. People with narcolepsy often experience excessive daytime sleepiness and may fall asleep at inappropriate times.
  5. Shift work sleep disorder
    Shift work sleep disorder is a condition that affects workers who work irregular or night shifts. It may cause trouble falling asleep during the day and drowsiness during work hours.
  6. Jet lag
    Jet lag is a temporary sleep problem that can occur when traveling through different time zones. It can cause trouble falling asleep, staying asleep, and daytime fatigue.

How do you know what your situation is? It is recommended that you go to see a doctor, tell your problem, and let the doctor judge. You can also go to a Sleep Doctor or a doctor who specializes in sleep.

In order to reduce the above problems, I will use the following method now, but it helps me a lot:

  1. I started to establish a regular sleep schedule: try to fall asleep and wake up at the same time, it will be difficult at first, but I think this is a good way to improve sleep quality.
  2. It will create a comfortable sleeping environment: pull down the window shutter to keep the room dark, and the air conditioner will operate first, so that you can enter hibernation conveniently.
  3. It’s important to stop using your phone at least 30 minutes before bed, as experts report that blue light can suppress the production of melatonin, which can affect sleep quality.
  4. Avoid food and beverage stimulants, and avoid caffeinated beverages before bed. I actually don’t eat supper, so this is not a big problem.
  5. Some physical and spiritual friends said that I need to relax my body and mind. They asked me to try to use relaxation techniques such as deep breathing, meditation, and yoga to reduce the stress and tension in my body and mind. I’m still learning this because I haven’t mastered the art yet
  6. You need to do some exercise every day, because exercise can not only exercise your body, but also help improve the quality of sleep.
  7. Of course if the above doesn’t help, I will definitely seek medical help, especially if it really affects my health. Of course, I will also let Chinese medicine help me recuperate, using Chinese and Western methods.

Sometimes friends will also ask, which health care products are more suitable? The following are the ones that you can buy and have a try, but first of all, it must be stated that health care products are not the only way to treat insomnia symptoms, and their effects vary from person to person.

  1. Melatonin
    Melatonin is a hormone secreted by the pineal gland that helps regulate sleep and wake rhythms. However, it should be used under the guidance of a doctor. And in Malaysia, pharmacies are not allowed to sell it.
  2. Magnesium
    Magnesium is a mineral that helps relax the muscles and nervous system, which can help improve sleep quality. Milk contains magnesium, so foreigners like to say that drinking a cup of hot milk can help sleep.
  3. Vitamin B6
    Vitamin B6 is a water-soluble vitamin that is converted in the body to the neurotransmitter serotonin, which helps regulate sleep and wake rhythms. In some studies, vitamin B6 has been shown to reduce symptoms of insomnia and improve sleep quality.
  4. Omega-3 fatty acids
    Yes Some recent studies have shown that fish oil can help improve sleep quality and reduce symptoms of insomnia.

As for how to buy the above health products, you can contact me, and I can tell you how to buy the above products, especially the first item. I wish you all a good night’s sleep. . . zzz. . . zzz

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