Insomnia is the body's way of saying that something isn't right. It can be caused by stress, too much caffeine, depression, pain, etc. Many people suffer from insomnia. They may have real difficulty falling asleep. They may also wake up during the night and not fall back asleep, or wake up too early in the morning.
It may not be a serious problem, but it can make you fee really tired, depressed, and irritable. You will also have less concentration during the day.
Most adults need about 7 to 8 hours of sleep each night. You know you're getting enough sleep if you don't feel sleepy during the day. The amount of sleep that you need will stay the same through adulthood. Sleep patterns may differ, though. For example, older people may sleep less at night and take naps during the day.
If the cause of your insomnia is not clear, your doctor may suggest that you fill out a sleep diary. A diary will help you keep track of when you go to bed, how long it takes before you fall asleep, how often you wake during the night, when you get up at daytime, and the quality of your sleep.
Here are some things you can do to help you sleep better.
Go to bed and wake up at the same time every day, including weekends, even if you didn't get enough sleep. This will help train your body to sleep at night.
Have a routine for bedtime. You should do a series of the same things before you go to bed each night. For instance, you can take a warm bath followed by a 10-minute period to read a book before bed. After some time, your body will connect these activities with sleeping, and then when you do them, you'll feel sleepy.
Use the bedroom only for sleeping. Don't ever eat, use the phone, or watch TV in bed. Make sure your bedroom is quiet and dark. If the area is noisy, you can use a fan to mask the noise or use earplugs. If you have to sleep during daytime, hang dark blinds over your windows or wear an eye mask.
If you're still awake after trying to fall asleep for 30 minutes, get up and go to another room. You should sit there quietly for about 20 minutes, then go back to bed. Repeat this as needed until you can fall asleep.
Try acupuncture! Some people find acupuncture to be very effective in helping them with insomnia.
It may not be a serious problem, but it can make you fee really tired, depressed, and irritable. You will also have less concentration during the day.
Most adults need about 7 to 8 hours of sleep each night. You know you're getting enough sleep if you don't feel sleepy during the day. The amount of sleep that you need will stay the same through adulthood. Sleep patterns may differ, though. For example, older people may sleep less at night and take naps during the day.
If the cause of your insomnia is not clear, your doctor may suggest that you fill out a sleep diary. A diary will help you keep track of when you go to bed, how long it takes before you fall asleep, how often you wake during the night, when you get up at daytime, and the quality of your sleep.
Here are some things you can do to help you sleep better.
Go to bed and wake up at the same time every day, including weekends, even if you didn't get enough sleep. This will help train your body to sleep at night.
Have a routine for bedtime. You should do a series of the same things before you go to bed each night. For instance, you can take a warm bath followed by a 10-minute period to read a book before bed. After some time, your body will connect these activities with sleeping, and then when you do them, you'll feel sleepy.
Use the bedroom only for sleeping. Don't ever eat, use the phone, or watch TV in bed. Make sure your bedroom is quiet and dark. If the area is noisy, you can use a fan to mask the noise or use earplugs. If you have to sleep during daytime, hang dark blinds over your windows or wear an eye mask.
If you're still awake after trying to fall asleep for 30 minutes, get up and go to another room. You should sit there quietly for about 20 minutes, then go back to bed. Repeat this as needed until you can fall asleep.
Try acupuncture! Some people find acupuncture to be very effective in helping them with insomnia.
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