Insomnia Treatment and Health Care

Posts Tagged ‘Tips to Avoid Insomnia’

The insomnia is a very common sleep disorder, as throughout our lives around the world suffering from it can come to a greater or lesser extent. The problem occurs when the insomnia is repeated and affects the quality of life as a good sleep is vital to be active during the day.

No sleep has several causes. The stress and concerns economic, family, or as may be playing against us when we go to bed, because people are not able to disconnect at bedtime can not sleep. It does not help change frequently of hours of sleep and wakefulness, because the body does not get used finishes and gets out, so a good routine in this regard is essential to avoid insomnia. The anxiety, the post-traumatic stress and depression may occur insomnia and the pain intense with which many people have to live daily. In addition, dining heavily, or else go to bed without having eaten anything, or drinking stimulants like coffee or tea difficult to fall asleep.

Types of insomnia
The difficulty to achieve the dream has three distinct forms, plus a fourth type of sleep disturbance: may have trouble sleeping at bedtime, that is, initial insomnia, which is the most common, then there is the intermediate insomnia, which occurs when the person wakes up frequently during the night can also receive the terminal insomnia, which occurs when the awakening is taking place in the morning, long before the expected and desired by the person concerned, and finally found the altered pattern of sleep, which occurs when the person lies down and sleeps an adequate number of hours but wake up tired, as if there rested nothing. In light of its duration, insomnia can be transient or acute, lasting less than one month, subacute, which can extend more than four weeks but does not last beyond 3 to 6 months, and finally the chronic insomnia that can last more than 6 months.

According to the seriousness of insomnia can be mild, in which the affected individual suffers a small deterioration in quality of life when they begin to moderate symptoms such as irritability, fatigue and anxiety, insomnia is when starts to impact more pronounced in those affected. In stage stronger insomnia, severe cut, the quality of life of individuals suffering from sleep problems is reduced further.

Consequences of poor sleep
People who are affected by insomnia can end up suffering from poor concentration, depression, fatigue, drowsiness, irritability and can even suffer and cause traffic accidents. Besides their work and personal relationships are negatively affected and your health you can see diminished. Sleeping well is not only essential for the body but also for the soul. When we sleep we have to put aside concerns atenazan us, relax and simply surrender ‘to the arms of Morpheus’, since after a good rest we will be ready to start a new day.

#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 »