Sunday, June 5, 2016
insomnia is
a persistent disorder that can make it hard to fall asleep, hard to stay asleep or both, despite the opportunity for adequate sleep. With insomnia, you usually awaken feeling unrefreshed, which takes a toll on your ability to function during the day. Insomnia can sap not only your energy level and mood but also your health, work performance and quality of life.
How much sleep is enough varies from person to person. Most adults need seven to eight hours a night.
Many adults experience insomnia at some point, but some people have long-term (chronic) insomnia. Insomnia may be the primary problem, or it may be secondary due to other causes, such as a disease or medication.
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1. Avoid caffeine in any form after lunch (coffee, tea, chocolate, cola and some other soft drinks that contain these stimulants, as well as the drugs are sold freely or to be redeemed by prescription, check the ingredients label). This is the last thing needed by insomnia.
2. Do not take a nap, no matter how you sleepy. (nap reduces the quality of sleep a night)
3. Take a bath as long and as comfortable as possible with warm water before going to bed. (This method can reduce the strain the muscles, so you can be relaxed right before bed).
4. Read a book or do something repetitively boring your activities, such as sewing. Try not to watch television or listen to the radio. Disorders such as this will require your attention and cause maintained.
5. Set the bedroom as comfortable as possible. Create a quiet and dark. Use pillows or blankets were clean and fresh and keep the room temperature comfortable as possible (not too hot or cold).
6. Eliminate all anxiety when sleeping. do not let yourself think about mistakes you have done this afternoon. Now you're not working. The point is linked with sleeping cots or mattresses.
7. Counting slowly similar to hypnotic activity. By imagining a continuous monotone image, may make you tired and can finally sleep
8. Step that no less important is the reflection therapy to loosen the tension of routines and have been proven to treat chronic insomnia.
9. Eating cherry. In the evening, try eating some cherry fruit. The experts found that cherry jam has the same function with melatonin, a hormone released by the body that will keep sleep patterns.
10. Dinner with seafood. Dinner with seafood, such as fish, can make sleep more soundly. Cod, tuna, snapper, halibut, and shrimp, contain tryptophan, which is very good to help you sleep soundly. The amount is comparable to the turkey.
11. Avoid consumption of chili. Far-Far from the chili if you want to go to bed. Because eating spicy foods before bed can raise your body temperature and keep you asleep, and also increases the heart rate.
