Preventing insomnia is possible and you can do at home
Insomnia can often be avoided if it identifies and addresses the problem that could cause such as underlying health problems, depression or patterns of behavior such as excessive caffeine consumption.
However, when the processing of medical or behavioral factors not help you sleep, or when there is no apparent underlying cause (such as primary insomnia), your doctor may recommend other treatment methods. And fortunately, are all indications that can be performed at home without side effects, risks, and without taking drugs.
Many sleep problems can be solved with simple common sense measures:
• Cut out the snacks and late night heavy meals. Some experts recommend that you should eat at least three hours before bedtime. The protein and carbohydrates helps attention calm and sleepiness. In this way, at lunch, eat a light meal rich in protein and low in carbohydrates will decrease drowsiness in the afternoon, and make less attractive the afternoon nap (sleep in the afternoon is not conducive to nocturnal sleep). In contrast, a high carbohydrate dinner and a few proteins should promote sleepiness at bedtime.
• Exercise: even moderate exercise helps control stress and issues of natural stimulants, reduces the need for external stimuli, like caffeine. A routine of exercise should help regulate sleep cycles and make you feel sleepy in late evening. However, avoid over-exercising just before bedtime.
• Do not use the bed, let alone your bed as a place for activities other than sleep and intimacy. Go to bed when you are ready to sleep and leave when you wake up your body to avoid sending mixed signals on sleep and wakefulness. If you wake up in the middle of the night and you can not fall asleep within half an hour, you should get up; do something like read a comfortable chair until sleep comes. Establish a bedtime ritual, like a bath or drink a glass of warm milk (milk contains an amino acid that is converted to a compound that facilitates sleep).
• Avoid daytime naps if they start to affect regular sleep. Avoid nap within 7-8 hours before bedtime.
• Avoid alcohol late in the evening.
• If your insomnia persists, keep a diary with the story of your sleep. This can be useful for the physician to diagnose a possible cause.