Most of us have sleep problems at some point, usually in a relatively short period. Often this is a case such as planning a wedding, marriage, acceptance of a check, or play golf with your boss. Older people tend to get enough sleep to have more problems.
prolonged sleep problems suggest chronic insomnia and can cause many other problems. The professional advice is that if you have a problem of increasing sleeptwo weeks is the time to seek professional help.
Insomnia is not enough or poor quality sleep because of
Have difficulty falling asleep
Wake up a few times during the night and have difficulty falling asleep
Too early to wake up
Not feeling rested after 7-8 hours of sleep.
Prolonged insomnia can lead to other long-term problems. It can damage memory, change the way the brain works, and oftenattention problems and address, and go in a car accident because you sleep during the day.
Here are some tips that you can do to avoid problems during sleep without medication may make matters worse, because many do not affect cognitive abilities.
First, establish a regular program of day sleep. Do not sleep and continue with your program even a weekend. This means that they go to bed and put youralarm to wake up at the same time.
Use your bed and sleep. With the exception of sex, bed, should not be used to watch TV or read tweet your friends.
Avoid alcohol, nicotine and caffeine at least 4 hours before bedtime. All this can disturb sleep. Many people I know stop drinking coffee after lunch.
Keep a sleep diary. The first thing in the morning to describe how you fell asleep andduring the day to keep a diary of activities that may affect sleep by a long stretch or sitting watching TV later than usual, with coffee or dinner. This journal will help you understand the behavior of sleep.
Exposed to sun yourself. Get at least half an hour of direct sunlight. If it does not work out, you must use a commercial light box.
Manipulating body temperature by the pursuit of life in the early eveninghours over two hours before bedtime.
Establish a comfortable sleep, a relaxing and bedtime routine. Find a warm and make sure your environment is quiet and dark. Try a sleep mask.
Use a noise that sounds relaxing device to delete all other sounds scary.
If you can not sleep for 20 minutes, get up and read or do something that might not be active untilsleep. Then back to bed to go.
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