How to treat insomnia
here are various techniques and therapies to sleep well and fighting the causes of insomnia without resorting to the use of drugs.
Full body feels tired and off the light in going to sleep. Then begins the passage of minutes and the mind remains active thinking about the things of the day, there are concerns or what will be done the next day.
Time is ticking and you do not know if it’s been five minutes or two hours. Thus, the relentless insomnia invades the body and mind of the person to leave in a great state of nervousness.
Types of insomnia
And is that only people who have had insomnia knows how desperate it can be a sleepless night . But while vigilance refers to difficulty falling sleep , it can manifest itself in three ways:
Frequent awakenings during the night, or being unable to sleep after waking in the middle of the night (sleep interval).
Waking up too early in the morning (terminal insomnia).
The next day the body is tired, no concentration and low mood, sleep as the body performs a restorative function and need to rest to regain energy and thermoregulation.
Causes of Insomnia
The cause most common insomnia is stress. In these times of crisis, for example, as high unemployment, economic problems can create difficulties in sleeping individuals.
Also, in many caffeine and nicotine can delay sleep. Also, drinking alcohol often leads to insomnia in between.
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Secondary insomnia and insomnia learned
According to Ana Muñoz, a psychologist and director of psychology and medicine portal Cepvi , “c hen the insomnia is caused by a psychological disorder (the most common being depression) or a medical disorder (chronic pain, mainly), called insomnia secondary. ”
In cases like this must be either like insomnia disorder in order to improve the problem. Same goes with conditions like arthritis or sleep apnea, which must be treated individually.
Another cause that leads to a type of sleep problem called insomnia learned or psychophysiological. These are cases where the person who sleeps poorly, the next day is strained by the problems it creates insomnia, and bedtime is concerned that the same thing happens the day before.
This makes you feel more stress and no sleep or poor sleep. It’s a vicious cycle that if not cut can become chronic.
Insomnia Treatment
There are several guidelines to address the insomnia that is not serious:
Go to bed only when sleepy.
If after lying within 20 minutes and is not able to sleep, better get up and do something relaxing, like watching TV or read until you feel sleepy and go back to bed.
Do not nap unless it is very necessary and for a short time.
Use the bed only for sleep and sex, in this way the site is linked mentally with rest.
Ates do something relaxing sleep, and read a little or take an infusion.
Being active during the day (up to four hours before bedtime) for the body to relax.
Do not abundant meals that prevent a good rest of the body.
It is best to avoid drinking coffee, alcohol and snuff, even in small doses at night.
Other treatments to improve sleep
When insomnia is caused by a problem, it is desirable to establish “time of concern”, ie self-impose a while during the day to think about what worries and their solutions. After that time no one should think more about it, especially at bedtime.
When insomnia is learned and has long been installed, or when there is a psychological disorder like depression, it is recommended behavioral therapy , as there is the underlying problem that causes insomnia or help resolve the vicious circle created by the learned insomnia.
The important thing is to find the procedure to each person insomniac need to improve your rest in a natural way, since the use of drugs can cause dependence.
A tip: do not think you need to sleep, or how bad the next day will not sleep; replace these thoughts with phrases like ” if this happens is not the end of the world will be a bad day and you’re ” , and then think of something pleasant.