Insomnia Treatment and Health Care

Posts Tagged ‘tips for better sleep’

Michael Breus is a director of AOL for good health and is the author of book “Good Night: The Sleep Doctor’s 4-Weeks rogram for Better Sleep and Better Health ‘. Therefore, it is a good counselor to help you sleep better.

These are the 12 tips he gives for a real rest, full of energy, lose weight and look younger. All sleeping better.

1) cool
Sleep in a friendly atmosphere. The ideal sleeping temperature is between 65 and 72 ° F. A slight drop in temperature in your body always induces sleep, that’s why I lie on a fresh bed after a hot bath is so relaxing.

2) Consider possible allergies
Check pillows, sheets, detergent and fabric softener you use, the location of the pet, for dust, the bedspread, perfumes, and other elements that may affect the environment of the bedroom. All these can cause nasal congestion that distorts the dream.

3) Attention to caffeine
Notice how your body responds to caffeine and to regulate their consumption does not affect your sleep. Some people can drink several cups of coffee, tea or soda before bed and not affected, while others only encourages a cup. 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 »

Sleep is absolutely necessary to maintain a perfect physical and mental balance, and cool and courageous stand against the work of the new day.
These tips will help to reconcile:

* Try getting in and out always at the same time. The habit will help you sleep. Do not lie or try to sleep until you are sleepy.
* Do not sleep during the day. In the morning, limiting the time spent in bed without sleeping. Do not use your bedroom during the day.
* Exercise daily earlier in the day. Do not play exercise right before bedtime.
* Take adequate exposure to sunlight during the day.
* Avoid heavy meals at bedtime, but neither go to bed hungry. A glass of warm milk may help sleep.
* Stop smoking (originally the dream gets worse, then recover).
* Drink only caffeine in the morning and in limited quantities.
* Do not drink alcohol, at least four hours before bedtime. Excessive intake of alcohol while drowsy, causes frequent nighttime awakenings.
* Keep the room sleeping under optimal conditions (no noise, temperature about 20 °, without too much light, etc.)..
Read the rest of this entry »