why can’t i go to sleep-Doctors use a formula to solve the insomnia dilemma

what if i can’t sleep during a sleep study

The World Health Organization has listed insomnia as the second-largest mental health problem globally. Long-term insomnia not only destroys quality of life but can also trigger systemic health crises. Therefore, we must address insomnia promptly.

“Sleep Formula” provides a cracking formula: Power + Rhythm – Resistance = Sleep.

The author, Yu Zhouwei, a neurologist, has used this formula to help countless people regain high-quality sleep.

Sleep Formula: Find the Root Cause of Poor Sleep in 3 Steps

【1】Motivation: Where does sleepiness come from?

Core Logic: The longer you’re awake, the more sleepy you become.

Scientific Principle: When awake, the brain accumulates adenosine, which, when accumulated to a certain level, triggers drowsiness (similar to a phone automatically shutting down when its battery runs out). During sleep, adenosine is cleared, allowing you to wake refreshed.

Practical Tips:

✅ Avoid long daytime naps: Insomniacs are advised to skip naps.

✅ Avoid caffeine: Avoid coffee or tea after 3 p.m. to prevent adenosine blockage.

[2] Rhythm: The body’s 24-hour clock

Core Logic: Light determines sleep rhythms, and reversing day and night patterns can lead to problems.

Typical Example: Jet lag causes daytime sleepiness and nighttime insomnia, all because the body’s internal “clock” isn’t keeping pace with the outside world.

Adjustment Methods:

✅ Morning Light Exposure: After waking up, open the curtains or go for a 10-minute walk. Bright light (especially sunlight) can help calibrate your circadian rhythm.

✅ Bedtime Light Blocking: Stay away from your phone/computer for 2 hours before bed (blue light inhibits melatonin secretion). Use a warm night light instead.

✅ Be cautious with melatonin: For short-term jet lag, take it as directed by your doctor. Long-term use may disrupt your circadian rhythm.

【3】Obstacles: 6 major sleep killers

(Environment): Noise, bright lights, and overheated or overcold rooms can disrupt sleep. Blackout curtains and a white noise machine are recommended.

(Behavior): Don’t use your bed as your “wake-up zone”! Get up when you can’t sleep, and return when you’re tired. Avoid the “bed = wakefulness” reflex.

(Physical): Conditions like iron deficiency anemia and chronic pain can directly affect sleep. Treat the cause first, then adjust your sleep.

(Emotional): Anxiety can cause your mind to “switch off.” Try writing a “to-do list” before bed to clear your mind.

(Medication): Certain blood pressure medications and caffeinated supplements may disrupt sleep. Consult a doctor before taking any medication.

(Sleep disorders): Severe snoring may be “sleep apnea” (OSA), which requires medical attention; for chronic insomnia, do not rely on sleeping pills, and cognitive behavioral therapy is the first choice.

Chronic insomnia: Why not take sleeping pills first?

Misconception reminder: 80% of people’s first reaction after insomnia is to “take a sleeping pill”, but this may make the problem worse.

【1】The truth about why insomnia gets worse the more you treat it: You are “nurturing insomnia”

Wrong Behaviors:

✖ Going to bed early to feel sleepy → Staying awake in bed for too long, which in turn creates a “bed = awake” reflex.

✖ Catering for sleep during the day → Depleting adenosine, making it harder to fall asleep at night.

✖ Frequently checking the time → Increased anxiety, creating a vicious cycle of “insomnia → checking the time → more insomnia.”

Scientific method: Stimulus Control Therapy (SCT), 4 sentences to reverse the dilemma:

Don’t go to bed unless you’re sleepy, and lie down when you’re tired.

Use your bed only for sleep (don’t use your phone or eat).

Get up if you can’t fall asleep within 20 minutes, and come back when you feel sleepy.

No matter how long you sleep, get up at a fixed time in the morning (e.g., 7:00 AM).

【2】Cognitive behavioral therapy (CBT-I) combined with a suitable herbal sleep aid supplement

Key points for implementation:

✅ It may be more difficult to fall asleep during the first two weeks, but sleep will gradually improve after four weeks.

✅ Practice “sleep restriction”: For example, if you only slept four hours last night, limit yourself to 4.5 hours in bed tonight (gradually increase this to normal).

Traditional herbal sleep supplements. How to choose the right one based on your symptoms? The following article provides a clearer guide, making it easier to choose the right traditional herbal sleep supplement for you.

Two major sleep misunderstandings: falling asleep quickly and snoring are not good things!

Myth 1: Falling asleep in seconds equals a good night’s sleep?
Truth: The normal sleep latency (the time from going to bed to falling asleep) is 10-20 minutes.

✖ Falling asleep in seconds may indicate a significant sleep debt (chronic sleep deprivation) or narcolepsy (which requires medical attention).

✅ Healthy sleep: Ability to fall asleep naturally within 20 minutes of lying down and high energy levels during the day.

Myth 2: Does snoring equal a good sleep?

Red flags:

✖ Loud snoring combined with daytime sleepiness → This could be obstructive sleep apnea (OSA), which is like someone strangling you while you sleep, causing oxygen deprivation.

✖ Dangers of OSA: It increases the risk of hypertension, heart attack, and stroke. 70% of patients with refractory hypertension have OSA.

Good sleep isn’t achieved through effort, but through adjustment. If you’re struggling with insomnia, try this method—give your body the right signals, and it’ll find its rhythm.