Anyone would be annoyed if you have trouble sleeping. Sleep disturbance or insomnia it can disrupt the body's cycle. Even prolonged insomnia can trigger depression. Insomnia is a sleep disorder characterized by symptoms such as always feel tired and exhausted all day and on an ongoing basis (more than ten days) had difficulty sleeping. Or the patient is often awakened in the middle of the night and can not go back to sleep. Often the patient woke up earlier than wanted and can not go back to sleep.
ffectively deal with insomnia is cognitive therapy. In such therapy, a patient is taught to improve sleep habits and eliminate counter-productive assumptions about sleep. Many insomniacs dependent on sleeping pills and other sedative substances to be rested. All sedative drugs have the potential to cause psychological dependence form of assumption that they can not sleep without the drug.
Tip 1
Only use the bed for sleeping, not for reading, doing paperwork, watching television, a snack or make a phone call.
Tip 2
If you've been lying in bed, but the sleep you did not come, try some of these techniques: Counting sheep or counting backward from 100 to stop myself from thinking about the various kinds of problems yesterday or tomorrow. After that, breathe deeply for a few seconds in depth, lasting a few seconds, then exhale. Or you can also see some point in your room carefully, so that the eyes were tired and sleep will come soon.
Tip 3
If you can not sleep after lying in bed for 30 minutes or more, what to do? Try to read something really boring, familiar routine of hours sleep normally, or faster than the previous hour.
Tip 4
Before bed you should avoid tobacco and beverages containing caffeine (not just coffee, but other beverages such as tea and soft drinks).
Tip 5
Avoid alcohol before sleep. When a drink might make you think can immediately give a sense of sleepiness was not right. Because you can get to sleep, and then wake up and it's hard to go back to sleep because of the effects of alcohol are consumed. Conversely, if you choose to have dinner a few hours before bedtime, is more appropriate solution. The reason, eat several hours before bedtime can make sleep seem asleep.
Tip 6
Avoid sleeping in front of the television, and try to get up at the same time each day rather than sleeping in on weekends. Exercise every day to sleep and wake at the same hour in order to train your adrenaline.
Tip 7
Tata and set your bedroom with good ventilation and keep air temperatures that make you sleepy fast.
Tip 8
You can also try some other ways, including: a hot shower, enjoy a glass of warm milk, eating snacks before bed, or listening to classical music.
Tip 9
Use earplugs if you include people who can not sleep when you hear the noise.
Tip 10
If you have joint pain or headaches, taking sleeping pills before bed (but be sure not contain caffeine).
Tip 1
Only use the bed for sleeping, not for reading, doing paperwork, watching television, a snack or make a phone call.
Tip 2
If you've been lying in bed, but the sleep you did not come, try some of these techniques: Counting sheep or counting backward from 100 to stop myself from thinking about the various kinds of problems yesterday or tomorrow. After that, breathe deeply for a few seconds in depth, lasting a few seconds, then exhale. Or you can also see some point in your room carefully, so that the eyes were tired and sleep will come soon.
Tip 3
If you can not sleep after lying in bed for 30 minutes or more, what to do? Try to read something really boring, familiar routine of hours sleep normally, or faster than the previous hour.
Tip 4
Before bed you should avoid tobacco and beverages containing caffeine (not just coffee, but other beverages such as tea and soft drinks).
Tip 5
Avoid alcohol before sleep. When a drink might make you think can immediately give a sense of sleepiness was not right. Because you can get to sleep, and then wake up and it's hard to go back to sleep because of the effects of alcohol are consumed. Conversely, if you choose to have dinner a few hours before bedtime, is more appropriate solution. The reason, eat several hours before bedtime can make sleep seem asleep.
Tip 6
Avoid sleeping in front of the television, and try to get up at the same time each day rather than sleeping in on weekends. Exercise every day to sleep and wake at the same hour in order to train your adrenaline.
Tip 7
Tata and set your bedroom with good ventilation and keep air temperatures that make you sleepy fast.
Tip 8
You can also try some other ways, including: a hot shower, enjoy a glass of warm milk, eating snacks before bed, or listening to classical music.
Tip 9
Use earplugs if you include people who can not sleep when you hear the noise.
Tip 10
If you have joint pain or headaches, taking sleeping pills before bed (but be sure not contain caffeine).
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