Tips for overcome insomnia

Do you feel tired and heavy when you get up in the morning? Do you have trouble concentrating during the day? The World Health Organization says that one third of the world population is experiencing the problem of insomnia at some point in their lives, and that approximately 5% require specific medical treatment.

To avoid medical intervention, try these natural techniques and remedies that may help put your insomnia to rest.

Relaxation.
Relax before bedtime. Take some deep breaths, listen to some soothing music. According to Dr. Timothy Sharp from Sydney University, avoiding caffeine, alcohol and nicotine may also help.

Bedtime routine.
Develop a bedtime routine so your body knows it is bedtime. Decreasing your physical activity and following a set routine before bedtime, your body will start to associate some of these activities with sleep. Start with a cup of hot milk. Milk contains a protein called tryptophan, which helps to promote sleep. This can be replaced by a bit of chamomile tea to calm nerves. Then you can take a hot bath or shower. The heat may help you lower your body temperature, your body telling you it’s time for bed.

Your bedroom is only for sleeping.
Make your bedroom is the place where you sleep. Turn off lights when they get into bed. Do not read, eat or watch television in your bedroom, try to avoid any activity not related to sleep. Make sure the room is dark and friendly, include some extra pillows in bed and even some teddy bears. Make your bedroom a sleep sanctuary, a room that instantly makes you feel safe and comfortable and, best of all, a room that will encourage sleep.

Calm yourself and free your mind.
Free your mind of daily activities or things to be done tomorrow. Write a list of chores for the next day. Organize uniforms, lunches and other last night. Arrange in advance for not having to worry.

Back time for yourself.
Instead of trying to build activities within the same day only to find they have no time to sleep, try to find some short cuts or solutions to be returned some time. When cooking, double the food and freeze the other half is not going to eat for the next night. You clean the kitchen as you use it. When you barbecue, use paper plates. Offer to pay their kids or the neighborhood kids to help with some housework.

A balanced diet helps to have a balanced mind.
If you lack essential vitamins and minerals in your body, you can not operate at its best. Get rid of junk food and soda, and try to create new habits in order to achieve good physical and mental health. Add some regular exercise and see how your body responds to sleep a little better.

Do not lie in bed if you are not asleep.
If you do not feel sufficiently tired, your mind may be frustrated by the inability to sleep. This will only make it increasingly difficult to sleep. Get out of bed and go to a different room. Do something to distract yourself until you start to feel sleepy and then try to go to sleep later.

Medications can interfere with sleep.
It has been shown that some of the following medications can cause sleep problems. Ask your doctor if you are using some of these medications and experiencing insomnia: amphetamines (diet pills), antidepressants, beta blockers (for blood pressure and heart rate), cimetidine (ulcers), clonidine (blood pressure), cortisone, diuretics (fluid ), levodopa (Parkinson), methyldopa (blood pressure) and Ventolin (asthma).

Above all, calm down.
Dr. Sharp says that stress is the worst cause of insomnia. Use some of the techniques described above and try to remove as much stress in your life as possible. That way you can put your insomnia to rest.

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