Sleep disturbance or insomnia could actually disrupt the body's cycle. Even prolonged insomnia can trigger depression. Insomnia is a sleep disorder characterized by symptoms such as always feeling tired and exhausted all day and on an ongoing basis (more than ten days) had difficulty sleeping. Or patients often lie awake at night and can not go back to sleep. Often the patient woke up earlier than wanted and could not go back to sleep.
"Like millions of other Americans who have problems with insomnia. I often have problems with insomnia, both could not sleep, or wake up early and I can not go back to sleep. Some of the following sleep tips collected from various sources, may help people with insomnia, "said Simeon Margolis, MD, PhD. Nutrition for the health professionals.
1. Only use the bed for sleep or sex, but not for reading, doing paperwork, watching television, a snack or make a phone call.
2. If you've been lying in bed, but the feel sleep did not come, try some of these techniques: Counting sheep or counting backward from 100 (one of my favorites) to stop myself from thinking about all sorts of problems today or tomorrow. After that, take a deep breath for several seconds in depth, lasting a few seconds, then exhale. Or you can also see some point in your room carefully, so that the eyes were tired and sleep will soon be ambushed.
3. If you can not sleep after lying in bed for 30 minutes or more, what to do? Try to read something really boring, get a bedtime routine of hours normally, or faster than the previous hour.
4. Before bed you should avoid tobacco and beverages containing caffeine (not just coffee, but other beverages such as tea and soft drinks).
5. Avoid alcohol before bed. When a drink might make you think can immediately give a sense of sleepiness was not right. Because you can get to sleep and then wake up and it is difficult to go back to sleep because of the effects of alcohol are consumed. Conversely, if you opt for dinner a few hours before bedtime, is more appropriate solution. The reason is, eat a few hours before bedtime can make feel slept soundly.
6. Avoid sleeping in front of the television, and try to get up at the same time each day instead of sleeping in on weekends. Exercise every day for sleep and wake at the same time to train your adrenaline.
7. Buy mattress and design your bedroom well ventilated and the temperature set that makes you fast asleep.
8. You can also try some other ways, among them: a warm bath, enjoy a glass of warm milk, eat a snack before bed, massaging each other with your couple or listening to classical music
9. Use earplugs if you include people who can not sleep when they hear the noise.
10. If you have joint pain or headache, take a sleeping pill before bed (but make sure it does not contain caffeine).
If all the above tips have been done, but still suffer from insomnia. Ask your doctor to ensure basic health problems (such as depression, anxiety, hyperthyroidism, heart failure, or chronic obstructive pulmonary disease) that trigger you to stay awake. So, you can request one of several types of prescription sleeping pills can be taken for short-term
0 comments:
Post a Comment