Sleep is an essential part of daily life. On average, people should sleep 6–8 hours per day to allow the body to rest and recover from fatigue accumulated throughout the day. However, have you ever noticed that sometimes even when you are asleep, you may not feel fully rested?

Many people may not realize that symptoms such as insomnia, restless sleep, frequent awakenings, or shallow sleep can lead to daytime fatigue, mental fog, and difficulty concentrating or thinking clearly. These can be warning signs indicating that your sleep quality may be compromised.

 

 

Causes of Insomnia

 

Insomnia may be caused by several factors, including:

   ๐ Medical conditions such as dementia or hepatic encephalopathy associated with chronic liver disease

   ๐ Hormonal imbalances

   ๐ Respiratory disorders, such as breathing difficulty, shortness of breath, chronic cough, allergies, sleep apnea, or snoring, which can lead to poor sleep quality

   ๐ Physical abnormalities, such as abnormal limb movements during sleep

   ๐ Consumption of stimulants found in beverages such as alcohol, tea, or coffee

   ๐ Psychological factors, including stress, anxiety, or emotionally impactful life events

   ๐ Environmental factors affecting sleep, such as light in the bedroom, loud noise, changing sleeping locations, or irregular sleep schedules

 

Symptoms of Insomnia

 

Common symptoms include:

   ๐ Difficulty falling asleep

   ๐ Frequent awakenings during the night

   ๐ Waking up earlier than usual and being unable to fall back asleep

   ๐ Feeling sleepy all the time but still experiencing poor-quality sleep

   ๐ Restlessness, discomfort, dizziness, migraine headaches, or fainting spells

   ๐ Poor decision-making, mental fog, reduced memory, and difficulty thinking clearly

 

How to Improve Insomnia

 

The following lifestyle changes may help improve sleep quality:

   ๐ Ensure 6–8 hours of sleep each night

   ๐ Try to go to bed before 10:00 PM

   ๐ Avoid daytime naps

   ๐ Reduce stressful activities before bedtime, such as excessive social media use or watching exciting or stressful movies

   ๐ Create a comfortable sleep environment with a cool temperature. If there is light or noise disturbance, consider using eye masks or earplugs. Aromatherapy or relaxing scents may also help

   ๐ Exercise regularly, but avoid intense exercise within 2 hours before bedtime

   ๐ Eat balanced and healthy meals; avoid heavy, oily, or very sweet foods before sleep

   ๐ Practice relaxation techniques before bedtime, such as reading, praying, meditation, or listening to relaxing music

 

Sleep Management Program

 

The methods above are self-care strategies that individuals can try on their own. However, if symptoms are severe or do not improve after applying these approaches, the Sleep Management Program at Trinya Institute of Health and Beauty offers a comprehensive evaluation and treatment approach.

This program is designed to assess sleep health and address sleep-related problems by analyzing possible underlying causes, such as hormonal levels and other physiological factors, and then developing a personalized treatment plan tailored to each individual.

 

Who Is the Sleep Management Program Suitable For?

 

   ๐ Individuals who experience insomnia, poor sleep quality, shallow sleep, or frequent nighttime awakenings

   ๐ Those who feel fatigued during the day or wake up feeling unrefreshed

   ๐ Individuals with difficulty concentrating at work, memory problems, or reduced mental clarity during the day

 

Benefits of the Sleep Management Program

 

   ๐ Identifies the underlying causes of insomnia

   ๐ Provides guidance on managing sleep problems

   ๐ Offers personalized vitamin therapy tailored to individual sleep-related needs

 

Suwannee Siriwimalanun, M.D. 
Physician in Anti-Aging and Regenerative Medicine
Wellness & Anti-Aging Center

 

Source : Tria medical wellness center

**Translated and compiled by ArokaGO Content Team