Definition of Insomnia Insomnia or sleep problems may be defined as difficulty in initiating or maintaining sleep. Does not irregular sleep schedules, frequent late nights, stress is often a major cause of this problem. Lack of sleep not only result in a reduced endurance, but also would interfere with concentration, so it can be fatal.
Avoid Light Sleep Light influences the production of the hormone melatonin. Bright light will inhibit the production process, and the absence of light will encourage the production process.
Tip: Turn off the TV, computer, or other light source equipment an hour before bedtime. Cover with a dark cloth all the equipment light sources that can not be turned off.
Avoid Looking To Keep Your Clock Direction ila you constantly glanced at the clock late at night, your sleep will suffer. You will continue to feel worried about the remaining time to sleep before the rest of your busy day begins. If you're one of that person, then you have to put the hours in a drawer, under your bed, or turn in the direction contrary to your visibility.
Tip: Use a thin dark cloth to cover a glowing digital clock next to your bed.
Tip: Use a thin dark cloth to cover a glowing digital clock next to your bed.
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15 Tips For The Insomnia Sleep |
Tip: Set the temperature to mempernyaman your sleep, which is between 68-72 degrees.
Avoid Caffeine 9 Hours Before Sleeping Coffee in the morning good for some people. But just before bedtime, you should avoid to consume foods and beverages that contain caffeine. Reduce also in consuming chocolate, cola, tea or coffee without the caffeine though.
Tip: pain killers and pills are also lowering the body also contains caffeine, so you also have to avoid it.
Set Sleep Schedule Arrange for a schedule to go and you wake up the same in every day, including weekends. This routine will make your body and your brain remains awake cycle and went to bed healthy. In time, you will be able to fall asleep soundly throughout the night.
Tip: Get a bright light for 5 to 30 minutes as soon as possible after you wake. Light is the strongest regulator to wake you from sleep.
Regular Exercise Regular exercise has been proven to improve sleep quality, as long as you do not get too close to bedtime. Energo that you get after exercise can keep you awake. Leave a gap between the time you finish exercising with sleep between 3-4 hours.
Tip: exercise or light exercise such as yoga, tai chi and similar exercises should be done before bed.
Neutralize Voice Faucet drip, dog barking, the sound of vehicles will eliminate most of your bedtime.
Tip: Resist the sound is a voice that was more orderly and calm, like a fan, air conditioning, or other soothing sounds. You also can use ear plugs (ear plugs) to overcome them.
Do not Smoke Nicotine is a stimulant, similar to caffeine. Nicotine will make you more awake and can aggravate insomnia.
Tip: To make it easier to quit smoking plan, you'll sleep a little better if you smoke less than usual and has stopped doing so for at least four hours before you go to bed.
Keep Your Pets from Beds Movement of your pet dogs and cats will prevent you from getting to sleep soundly as desired. They can also bring fleas, dust, feathers, and other allergens into your bed.
Tip: Consult your veterinarian or the animal trainer, how to make your pets stay happy and want to sleep in his own place.
Relax Your Mind Before Sleep Relieve emotional as well as your mind about an hour before bedtime. Read something light, listening to music, or warm bath to soothe your mind.
Tip: This ritual can also be done 10 minutes before sleep when your sleep time more narrow.
Use Pillows To Relieve Back Pain Mild back pain probably will not wake to sleep, but will greatly disturb your sleep. Easy solution is to put a small pillow between your legs when sleeping sideways, the point to align the hips and reduce pain in the back.
Tip: When you sleep on your back, place a small pillow under your knees to reduce back pain during the night.
Place the neck in a Neutral Position If you wake with a stiff neck, blame your pillow. Sometimes you use a pillow that is too thick or too thin. Your pillow should be the right size to support your neck in a neutral position. To sleep sideways, your nose should be parallel denganpusattubuh you. Avoid sleeping with your face down, because it will be wrapped around your neck.
Tip: Keep your neck in a neutral position while before bed. Do not enforce your neck to watch TV.
Clean regularly Beds Allergies can cause sneezing, runny nose, itchy or can cause your sleep disturbed, and it is probably because your bed which over time would be filled with dust, dust mites and all sorts of other allergens. Wash your bed in a certain time on a regular basis.
Tip: Use plastic, or cover the bed to avoid allergens disrupt your sleep.
Immediately Local Physician Consultation When the severity of your insomnia is still relatively low, then you can still cope with these tips. But if your insomnia for a month still does not go away, it's time to check yourself and find out what happens to your body. Insomnia may be merely a symptom of a more serious illness. Chronic insomnia is a need for evaluation of a local doctor.
Based on Prescription Drug Use Sleep Doctor You may be tempted to use sleeping pills when you sleep has not come in the middle of the night, but be careful in using it. Sleeping pills can make you addictive and have side effects that interfere. Ideally, a drug used to sleep in the short term, not to be a daily lifestyle. [] (JRA)
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