Guidelines for Insomnia
They are often acquired the bad habits that cause sleep deprivation.
It usually enters a vicious circle, in that the more we obsess about being able to sleep, and we turned in bed, find it more difficult to sleep.
In most cases, the advice we give in the following section, we will eliminate the problem.
Guidelines to eliminate insomnia.
To try to get a good sleep and prevent the occurrence of insomnia, we observe the following guidelines:
* Try to sleep in a quiet, dark room.
* Try to sleep and always wake up at the same times, so that the body gets used to sleeping at night. Before going to sleep try to follow a routine, for example, give a warm shower or reading 10 minutes every night.
* During the day seeks to exercise, and helps to sleep better at night.
* Try to avoid stress by soothing music, or relaxation techniques like yoga or deep breathing.
* Avoid drinks with caffeine or theine.
* Avoid heavy meals before bedtime. Light dinner.
* Avoid long naps during the day or weekends for us not to disturb your biological rhythms.
* And if you smoke, try to quit because it is a factor also involved in sleep quality.
Should we resort to drug treatment?
In most cases, to follow the little tips given above would be sufficient to eradicate the problem.
However, if the disorder was an emotional one, should go to counseling or, if appropriate, in consultation with a psychiatrist.
When the problem still persists, our doctor tell us to take medications that will rate as a benzodiazepine hypnotic, or only with antidepressant medication or sedative effect, although its use always carries a risk of dependency.