What should I do if my husband is not at home and I can’t sleep at night?

Insomnia when the partner is not at home can be improved by adjusting the sleep environment, establishing a bedtime ritual, moderate exercise, psychological adjustment and short-term assistance. It is usually related to a lack of security, changes in habits or anxiety.

1. Adjust the environment:

Making your bedroom more welcoming can help ease feelings of loneliness. Use warm lighting, keep the room temperature between 22-25°C, and choose familiar pillows and bedding. You can try placing clothes that your partner often wears next to the bed. The familiar smell can bring psychological comfort. Use blackout curtains and earplugs when necessary to block outside distractions.

2. Establishment ceremony:

Regular relaxing activities one hour before bedtime can reestablish sleep rhythm. It is recommended to complete the steps of soaking your feet in water with a temperature of about 40℃, drinking warm milk, and reading paper books in order. Avoid using electronic devices as blue light suppresses melatonin secretion. Audio stories or soft music recorded by your partner can be played as background sound.

3. Moderate exercise:

30 minutes of aerobic exercise from 4 to 6 p.m. can improve sleep quality. Moderate-intensity exercise such as yoga, brisk walking, or swimming is recommended, and the heart rate should be maintained within the range of 220-age × 60% during exercise. Strenuous exercise should be stopped 3 hours before going to bed to avoid excessive sympathetic nerve excitement.

4. Psychological adjustment:

Improving separation anxiety through cognitive behavioral therapy. Record the concerns and refute them one by one. For example, "It is not safe to sleep alone" can be replaced with "The doors and windows are locked." Practice mindful breathing: use the 4-7-8 rhythm to inhale for 4 seconds - hold your breath for 7 seconds - exhale for 8 seconds and repeat 5 times to quickly reduce cortisol levels.

5. Short-term assistance:

In the short term, you can use Chinese patent medicines such as Zaoren Anshen Capsules and Anshen Bu Nao Liquid, or take eszopiclone and other sleep aids as directed by your doctor. Lavender essential oil aromatherapy can soothe nerves through the olfactory pathway. It is recommended to choose a diffuser product with a concentration of 3-5%. Continuous use of the drug should not exceed 1 week.

People who have been separated for a long time can develop independent sleeping habits, increase sunlight exposure during the day to promote serotonin secretion, and eat appropriate amounts of tryptophan-rich foods such as millet and bananas at dinner. It is recommended to video call your partner 3-4 times a week to maintain emotional connection while avoiding over-dependence. If insomnia persists for more than 2 weeks and daytime function is impaired, you need to go to a sleep specialist to rule out pathological factors such as anxiety disorders or sleep apnea syndrome.