Take the right sleeping pills and develop healthy habits, and insomnia problems will never recur!
This article emphasizes that sleeping pills are not a panacea . They need to be combined with lifestyle adjustments such as regular work and rest, reducing blue light, and improving diet in order to maintain stable and high-quality sleep in the long term.
1. Why do you still have trouble sleeping after taking sleeping pills?
Many insomnia patients take sleeping pills and the effect is remarkable at first, but after a few weeks, they have difficulty falling asleep or waking up at night . This often makes people mistakenly believe that the drug effect has deteriorated and the body has developed drug resistance.
In fact, the root cause of this " failure " is often not the medicine itself, but the lack of systematic sleep management . Sleeping pills are just an auxiliary tool, and what really determines the quality of sleep is your daily living habits.
2. Scientific sleeping pills: just a " key to entry " , not the ultimate solution
The new generation of orexin receptor antagonists ( ORAs ) , represented by suvorexant, leborexant, and dalisant, have the following advantages:
• Non-addictive, non-dependent
• Does not affect deep sleep and cognitive function
• Can be used for a long time, with no rebound after discontinuation of medication ( Sun et al., 2021 )
They block the brain's " awakening signals " (orexin system) and allow the body to fall asleep naturally in accordance with the rhythm. They are currently clinically recognized as a gentler and safer sleep aid.
But if you still:
• Staying up late to browse the phone
• Sleeping too much during the day
• Drinking coffee or having a midnight snack before bed
• Noisy sleeping environment with poor lighting
These factors will still interfere with the secretion of melatonin, disrupt the biological clock, greatly reduce the effectiveness of the drug , and even make sleeping pills ineffective.
3. How to develop healthy habits to truly get rid of insomnia?
📌 1 ) Regular work and rest: Establish the stability of biological clock
• Go to bed and wake up at the same time every day, even on weekends.
• Even if you did not sleep well the night before, do not sleep in to avoid disrupting your circadian rhythm ( Buysse, 2014 ).
📌 2 ) Reduce blue light exposure before bedtime
• Blue light inhibits the secretion of melatonin and delays the time of falling asleep.
• It is recommended to stop using electronic devices one hour before going to bed and instead read paper books, meditate, or soak your feet ( Chang et al., 2015 ).
📌 3 ) The relationship between diet and sleep
• Avoid eating high-sugar, high-fat, and spicy foods before going to bed to reduce the burden on your stomach and intestines.
• Avoid caffeine (coffee, milk tea, cola) within 6 hours before bedtime.
• Moderate intake of foods rich in tryptophan (such as milk, bananas, and walnuts) can help produce melatonin ( Fernstrom, 2013 ).
📌 4 ) Do moderate exercise to increase deep sleep time
• Do at least 150 minutes of moderate-intensity aerobic exercise (such as brisk walking, swimming) each week.
• Avoid strenuous exercise 2 hours before bedtime to prevent activating the sympathetic nervous system and affecting sleep ( Passos et al., 2011 ).
4. Take medicine + management, sleep will no longer be repeated
|
Degree of cooperation |
Short-term effects |
Long-term stability |
|
Just take medicine, don't change your lifestyle |
Fall asleep quickly but tend to fall asleep again |
The effect is difficult to sustain and insomnia is prone to recurrence |
|
Lifestyle adjustments alone |
Slow improvement, easily interrupted |
Limited effectiveness, suitable for mild insomnia |
|
Medication + Health Habit Management |
Fall asleep quickly + maintain stability |
Long-lasting effect, improve sleep quality |
Studies have shown that combining sleeping aids with cognitive behavioral therapy and lifestyle adjustments can significantly improve treatment outcomes and improve the maintenance rate of insomnia ( Edinger & Means, 2005 ).
5. Conclusion: Use medicine scientifically and live scientifically
Sleeping pills are not " painkillers " that you rely on for a long time, but " auxiliary tools " to help you rebuild your physiological rhythm. A regular work and rest schedule, a clean sleeping environment, and scientific diet management are the fundamental ways to stay away from the recurrence of insomnia.
📌 Recommended combination :
• Difficulty falling asleep: Levitra + reduce blue light before bedtime + avoid anxiety
• Light sleep and easy awakening: Suvorexant + keep a dark and quiet environment + avoid drinking
• Still tired after sleeping: Dali Leisheng + regular work and rest + moderate exercise
Do not blindly rely on drugs, and do not give up scientific management. Let every night become the starting point for restoring energy and embracing life.
🛒Leborexant 2.5mg 100 tablets / box
🛒Leborexant 5mg 100 tablets / box
🛒Leborexant 10mg 100 tablets / box
--------------------------------
Welcome to add customer service to get new customer discount
Customer Service 1 ： AobMedical
Customer Service 2 ： Aob202404
Kent : +1 6462071346
Asakusa makeup: +81 8070566715 
