Tips to Avoid Insomnia For Better Sleep I
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.
#Eliminate or reduce caffeine and smoking. Almost everyone knows that caffeine makes it difficult to sleep, what many do not realize is that smoking close to bedtime can disrupt sleep and make us wake up several times at night.
Studies have shown that smokers show a decrease in the deepest stage of sleep, ie one in which delta waves predominate. Smoking also causes respiratory congestion and inflammation of mucous membranes. This makes the air flow is impeded causing problems similar to those of sleep apnea.
#Avoid turning to alcohol as a remedy for insomnia. Many people use alcohol as a sleep aid. However this can be counterproductive. Alcohol can certainly make us but later we sleep at night, as the body metabolizes it, it becomes substances called aldehydes that make the dream become unstable.
Worse alcohol suppresses REM sleep which, as we have said is of great importance for the processing and memory consolidation.