Tuesday, August 30, 2011

How to Overcome Insomnia

Sleep is an important part to the stability of one’s health.Unfortunately, sleep for some people it is not easy.There are difficult to sleep, frequent waking during sleep, or sleep only intermittently.Various sleep disorders are known as insomnia.

Almost everyone has experienced trouble sleeping problems.The cause, stress, pain in a certain place, or by drinking too much caffeine and alcohol.If only occasionally, insomnia is not caused problems, but if it happens again and again and in a long time, will cause serious problems.

Insomnia does not only affect the energy levels and mood, but also general health.Sleep can increase endurance.Lack of sleep, not only cause disruption endurance, but also disturbances of concentration.Disturbance of concentration can bring a fatal accident while driving or operating machinery.

To get overcome insomnia, you can try the following tips:

Create a sleep schedule

Try to start falling asleep and waking up at the same hour each day, including weekends.If you’re used to sleeping at certain hours, the same habits will also appear the next night.Also limit the time in bed.Too long in bed, making sleep unhealthy.

Avoid the urge to sleep

The harder you attempt to sleep, it makes you more awake.Reading magazines, books, or watching television can make you drowsy and then fell asleep.Warm water or a snack before bed can help you fall asleep.

Avoid nicotine, alcohol and caffeine

Cigarettes, like alcohol and caffeine will disrupt your sleep quality.Tea, soda, and chocolate, including the list of foods that contain caffeine.In addition, some drugs also contain substances that make the system more active body, so you will be hard to sleep.

Consider food

Consume more foods of animal products, such as milk, cheese, meat, or fish.These foods contain tryptophan, which is kind of fatty acids that produce serotonin and relax the nerves in the brain centers.

Comfortable is number one

For matters to sleep, comfort is number one.Make sure you use the bed still has a good and clean sheets and pillows.Reduce noise can disturb sleep, such as the sound fans, doors, or other annoying sounds.Reduce the drink before bed, so as not to wake up to urinate.

Turn off the lights

Do not forget to turn off the lights.The lights will make the brain receives the message as a sign to stay awake.In addition, remove the clock from your vision.Effectively avoid the clock to help people fall asleep by 90 percent.When you wake up and see the clock, then your body is experiencing a transition from sleep to wake up, your result will be difficult to fall asleep again.

If you suffer insomnia is chronic, it means you need professional handling.Visit your doctor to determine if insomnia is based on physical or mental illness.

To get overcome insomnia, you can try the following tips: try taking herbal supplements such as valerian or melatonin.


Elsa said...

Eating snacks rich in carbs before sleeping can also help you sleep as they can be digested faster than high protein.

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