Insomnia Treatment and Health Care

Posts Tagged ‘problem sleeping’

We all know the harmful effects of snuff, the fact is that besides being the main cause of various lung and respiratory diseases also affects our rest, which can raise levels of stress and fatigue, given the sleep apnea and other of problems that we can consume to suffer.

* The smokers, among other ills suffered a bad break, apnea, and nightmares.

* Bruxism, or grinding teeth, causing unnecessary wear on the teeth.

* Hypercapnia, this corresponds to an increase in carbon dioxide levels in the blood and alveolar hyperventilation, which is a decrease in respiratory rate that affects the quality of air entering the lungs.

* Obstructive apnea, caused by the smoke that affects the airways. Read the rest of this entry »

#Use the bedroom only for sleep and sex. This will allow you automatically relax upon entering.

#If after about 20 minutes to fall asleep can not/do not start to roll over in bed. The tossing and turning in bed all that does is increase the association between the act of going to bed and sleep problems. Better get up and do something boring. Return to bed only when sleepy.

#On the other hand we must be careful with sleep medications. Many of these may help temporarily but after a few weeks or at most a few months they lose their effectiveness. Worse if you continue to use can aggravate insomnia causing what is known as “rebound insomnia.”

If at this stage try to stop the problem is further aggravated. The solution is to reduce the dose gradually over several weeks. This should be done preferably under medical supervision. Read the rest of this entry »

#Avoid eating too much before bedtime. The digestive process can interfere with sleep.

#Take your vitamins. Several studies have shown that various problems can sleep are linked to deficiencies in the B complex, calcium, copper, zinc, iron and magnesium.

#Do not sleep on other days you do not have to go to work. Some people use the weekends to sleep or stay in bed until almost noon. The result is an alteration of biological rhythms.

On the other hand if you need eight hours of sleep and is forced to sleep ten or eleven his sleep will be shallow and wake up with less energy than if he had slept less.

The only circumstance under which it is healthy to stretch the period of sleep is when we are recovering from a period of lack of sleep.

#Do not use bedtime to think about their problems.

#If you feel tense use relaxation techniques, deep breathing, yoga, massage or gentle instrumental music for relaxation. Read the rest of this entry »

Many people, when they have trouble sleeping, begin to turn in bed and “seeking the dream.” The problem is that the more effort we sleep, the more we worry about our inability to sleep and we find it harder to fall asleep / as. Indeed, we have conditioned to have difficulty sleeping.

For most people the ritual before going to bed that consists of activities such as washing the mouth, remove the cover, turn off the lights serve as a message to our brain to relax and put us sleepy. In people who have been conditioned to have sleep problems instead pre-bedtime activities are rather a signal that tells the brain to prepare for a long and frustrating battle.

In these cases, follow these simple tips may be all we need to break this vicious circle and once again enjoy a peaceful sleep.

#Go to bed at the same time every day and go to bed only when sleepy.

#Exercise regularly, but do not close to bedtime. Allow at least five hours between exercise and going to bed. Read the rest of this entry »

The dream fulfills important functions for refreshing our mind and body. However, there are people for whom bedtime is far from being a pleasant and refreshing experience it becomes a daily struggle with insomnia and other sleep problems. Millions of people can not enjoy a full day, alert and productive because they could not sleep last night.

According to statistics from the National Center for Research on Sleep Disorders in the U.S. only about 40 million people suffer from sleep problems.

These problems result in low productivity, cognitive problems, increased chance of accidents, irritability, increased risk of disease, premature death and decreased quality of life. Studies show that people are not sleeping well adversely affect the immune system that is responsible for fighting viruses and bacteria that cause us disease.

Some researchers have also concluded that sleep acts as an antioxidant by removing what is known as free radicals, ie atoms, usually oxygen, highly reactive and unstable to be released as a product of metabolism and have the ability to damage cells. It is estimated that chronic sleep deprivation may accelerate the aging brain. Read the rest of this entry »