Bồn chồn là gì? Các biện pháp cải thiện cảm giác bồn chồn kéo dài

Understanding Restlessness

Restlessness is a vague symptom that many people struggle with. It is a significant manifestation of various conditions, such as anxiety disorders. If you experience restlessness along with difficulty sleeping, you may be dealing with an anxiety disorder.

Restlessness is a physical reaction that can cause nervous tension. When you feel restless, your heart rate increases, you breathe faster, and you are unable to focus on anything else. This feeling usually subsides after a while. It is normal to feel nervous or anxious before a significant event like an interview or a public speaking engagement. However, prolonged restlessness may indicate a psychological condition.

Causes of Restlessness

Restlessness can be caused by physical or mental health conditions. Some disorders that can cause restlessness include:

  • Anxiety disorders and related disorders such as epilepsy, panic disorder, obsessive-compulsive disorder, post-traumatic stress disorder, and tension disorder.
  • Insomnia and sleep apnea.
  • Restless leg syndrome, a disorder that causes an irresistible urge to move your legs continuously to relieve discomfort.
  • Attention deficit disorder.
  • Substance abuse.
  • Side effects of medications on the nervous system.
  • Hyperthyroidism.
  • Depression.

If you do not have any of the listed conditions, there may be other factors causing your restlessness, such as overeating at night or consuming too much sugar, leading to an increase in adrenaline and restlessness.

Symptoms Accompanying Restlessness

Anxiety is essentially a feeling of not being able to sit still. Your mind is preoccupied with thoughts that lead to anxiety. This anxiety continues to escalate and gives rise to physical symptoms, such as:

  • Sleep disturbances: You toss and turn in bed and struggle to sleep.
  • Prolonged restlessness can lead to fatigue, insomnia, and nightmares.

Restlessness is a symptom of various underlying conditions and, when combined with other symptoms, could indicate a different pathology, such as signs of depression.

Ways to Ease Prolonged Restlessness

Feeling uneasy and restless is not just an emotion; it can also be a dangerous sign of an anxiety disorder. Therefore, it is essential to seek and implement measures to improve your mood.


Physical activity is one of the ways to reduce stress. According to experts, regular exercise helps reduce mental stress. Moreover, they have discovered that regular exercisers tend to worry less than those who do not exercise. Physical activity also has mental benefits, such as:

  • Reducing stress hormones (such as cortisol) and releasing endorphins, a hormone that improves mood and reduces stress.
  • Improving sleep quality.
  • Enhancing overall health.
  • Supplementing nutrition.

When the body is dehydrated or does not receive enough sugar or consumes too many processed foods, it can lead to psychological abnormalities. Thus, adopting a suitable, scientific, and healthy diet is crucial in effectively addressing this condition. Pay attention to nutrition-rich foods, including carbohydrates, protein, vitamins, and minerals, especially vegetables and fresh fruits, to balance mood, control anxiety, and improve sleep quality. At the same time, minimize consumption of processed foods, foods high in salt, sugar, and fats.

Get Adequate Sleep

Sleep plays a significant role in overall health and mood. To improve your mood through sleep:

  • Sleep only at night and avoid excessive daytime sleep.
  • Avoid using computers or phones before bedtime.
  • Avoid overeating before bed and avoid consuming food and drinks containing caffeine.
  • If you cannot sleep, get up and walk around, or do some muscle stretching to facilitate sleep.
  • Ensure that the bedroom is cool, quiet, and has comfortable lighting.
  • Establish a regular sleep schedule; ideally, you should sleep before 11 p.m.


Meditation is an effective method for balancing emotions and eliminating negative thoughts. Simply meditate for about 30 minutes each day to improve restlessness, anxiety, and sleep disorders. It is best to meditate in the evening before bed to encourage better sleep and prevent sleep disturbances.

Herbal Tea

Herbal tea is a popular home remedy that promotes overall well-being. It also helps combat insomnia, stress, anxiety, and restlessness, soothing the nerves safely and effectively. People experiencing these symptoms can try chamomile tea, artichoke tea, or butterfly pea flower tea. Drinking herbal tea about 30 minutes before bedtime relaxes the mind and helps you sleep better. However, it should be consumed in moderation, as excessive use may have adverse effects.


Individuals who frequently experience restlessness, anxiety, and difficulty sleeping may try aromatherapy. You can use a diffuser in your bedroom to enhance sleep quality. According to research, pleasant scents have a supportive effect on sleep, calming the mind and improving mood. Some essential oils that help relieve anxiety are grapefruit, lavender, and lemon.

This article has explained what restlessness is and how to improve the condition. If you experience restlessness accompanied by other symptoms such as fear, difficulty breathing, sweating, or insomnia, it is advisable to consult a healthcare professional to prevent anxiety disorders.

Cao Hiếu

Source: Compiled

Kiến Thức Y Khoa

Xin chào các bạn, tôi là người sở hữu website Kiến Thức Y Khoa. Tôi sử dụng content AI và đã chỉnh sửa đề phù hợp với người đọc nhằm cung cấp thông tin lên website

Related Articles

Back to top button