Insomnia is painful

If you can't fall asleep after lying in bed for more than 20 minutes, don't just lie there tossing and turning. It's recommended to get out of bed immediately, leave the bedroom, and do some boring, quiet activities in a dimly lit living room (like reading a physical book) until you feel sleepy, then go back to bed. Avoid looking at your phone to prevent blue light from stimulating your brain and making you more awake. Immediate coping technique: Get out of bed - This prevents your brain from associating 'bed' with 'anxiety and sleeplessness'. Slow down your breathing: Try the 4-7-8 breathing technique – inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds to relax your nerves. Massage acupoints: Gently press the Shenmen acupoint on the inner wrist or the Sanyinjiao acupoint on the inner calf to help calm down. Long-term daily adjustment: Maintain a fixed sleep schedule, waking up and going to bed at the same time every day, without disrupting it on weekends. Sleep disorders are one of the most common typical symptoms of depression. Many people with depression struggle with insomnia, frequent awakenings, or waking up too early. However, some patients experience the opposite, 'hypersomnia'. Common sleep changes: Difficulty falling asleep: Lying in bed for a long time, with racing thoughts, unable to fall asleep. Fragmented sleep: Waking up easily after falling asleep, shallow sleep, waking up multiple times throughout the night. Early morning awakening: Waking up very early (e.g., before dawn) and feeling very distressed and depressed, unable to fall back asleep. Hypersomnia (sleeping too much): Feeling tired and lacking energy all day, no matter how much you sleep. Insomnia and depression often influence each other. Chronic poor sleep can worsen low mood; conversely, a depressed mood and imbalances in brain neurotransmitters can disrupt sleep architecture.