Insomnia or sleep problems can be defined as difficulty in initiating or maintaining sleep. Irregular sleep schedules, frequent late nights, stress is often a major cause of this problem. Lack of sleep not only result in a reduced immune system, but also will interfere with concentration, so it can be fatal.
Here are tips for you soon avoid insomnia:
1. Avoid the Light While Sleeping
Light greatly affects the production process of the hormone melatonin. The bright light will hinder the process of production, and the absence of light will encourage the production process.
2. Avoid To Keep Your Jewelry Looking Into Direction
When you constantly glanced at the clock late at night, your sleep will suffer. You will continue to feel worried about the rest of the time you sleep before another busy day begins. If you're one of those people, then you should put a clock in a drawer, under the bed, or turn in the direction contrary to your visibility.
3. Use the bed only for sleep and sex
Experts say that the actual bed should only be used for sleeping or sexual activity. Do not have a check book balance activities, talking on the phone, or watching TV. Everything that is done in the bedroom is just rest and relax.
4. Avoid Caffeine 9 Hours Before Bed
Good coffee in the morning for most people. However, just before bedtime, you need to avoid foods and beverages that contain caffeine. Also reduce the consumption of chocolate, cola, tea or coffee without caffeine though.
5. Set Sleep Schedule
Arrange to schedule away and you wake up the same on every day, including weekends. This routine will make your body and your brain on sleep-wake cycle and go healthy. In time, you will be able to fall asleep soundly throughout the night.
6. Regular Exercise
Regular exercise has been shown to improve sleep quality, as long as you do not get too close to bedtime. Energy you get after exercise can keep you awake. Leave a gap between the times you finish exercising between 3-4 hours of sleep.
7. Neutralize Voice
Drip taps, dogs barking, the sound vehicle will eliminate most of the time you sleep
8. Do not Smoke
Nicotine is also a stimulant, similar to caffeine. Nicotine will make you more awake and can aggravate insomnia.
9. Keep Your Pets of Beds
Movement of pet dogs and cats you will prevent you from getting a good night's sleep as desired. They can also bring fleas, dust, dander, and other allergens into your bed.
10. Relax Your Mind before Bed
Soothe your mind and emotions about an hour before bedtime. Read something light, listening to music, or a warm bath to soothe your mind.
11. Use Pillow to Relieve Back Pain
Mild back pain probably will not wake to sleep, but would greatly disrupt your sleep. The easy solution is to put a small pillow between your legs when sleeping sideways, point to align the hips and reduce pain in the back.
12. Place the neck in a Neutral Position
If you wake up with a stiff neck, blame your pillow. Sometimes you use a pillow that is too thick or too thin. You must be appropriately sized pillow to support your neck in a neutral position. To sleep sideways, your nose should be aligned with the center of your body. Avoid sleeping on your stomach, because it will wrap your neck.
13. Regularly clean the bed
Allergies that can cause sneezing, runny nose, itchy or can cause your sleep disturbed, and it is probably because your bed which over time will be filled with dust, mites and all sorts of other allergens. Wash your bedding in a certain period of time on a regular basis.
14. Consult a doctor immediately
when the severity of your insomnia is still low, then you can still cope with these tips. Insomnia for a month but if you still do not go away, it's time to check yourself and find out what happens to your body. Insomnia can be simply a symptom to a more serious disease. Chronic insomnia is need for an evaluation of a local doctor.
15. According Use Prescription Sleep Drugs
You might be tempted to use sleeping pills when your sleepiness has not arrived in the middle of the night, but be careful in using it. Sleeping pills can make you addicted and have bothersome side effects. Ideally, the drug was used in a short period of time, not to be a day-to-day lifestyle.
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