Before you use drugs to get rid of insomnia, maybe you could do some treatment tips you can do at home. Having trouble sleeping or insomnia, not only have a fatigue impact for the sufferer. In fact, recent studies show that insomnia also increases the risk of heart disease. The study, published in the journal Circulation showed that people with insomnia have a risk of having a heart attack 27 to 40 percent higher than people who sleep normally. So, it is very recommended for you to recognized insomnia symptoms early, so you can do next steps to prevent severe insomnia.
Suzanne Steinbaum, a cardiologist at Lenox Hill Hospital who participated in the study said they do not know exactly how large the effect of the sleep disorders, insomnia is also how long conditions that can lead to heart disease, they can be sure is that there is a connection. Indeed there are many that can be the cause. The reason could be due to the effects of treatment, cramps, sleep apnea, stress, depression, up to anxiety. Until now there are different types of options for treating insomnia. Most doctors recommend the use of sleeping pills or anti-anxiety medication to cure insomnia patients. But that you should note is, it is not good in long term use. That is why, maybe you should try simple insomnia treatment tips below.
- Avoid light during sleep: Light greatly affects the production process of the hormone melatonin. The bright light will inhibit the production process, and the absence of light will encourage the production process. Tips: Turn off the TV, computer, or other light source equipment one hour before bedtime. Cover with a dark cloth all equipment light sources can not be turned off.
- Avoid to continue to look towards your watch: When you constantly glanced at the clock late at night, your sleep will suffer. You will continue to feel worried about the rest of your busy day to sleep before another begins. If you are one of these people, then you have to put the hours in a drawer, under the bed, or turn in the direction contrary to the visibility you.
- Avoid caffeine 9 hours before bed: coffee in the morning good for a few people. However, just before bedtime, you need to avoid foods and beverages that contain caffeine. Reduce also in eating chocolate, cola, tea or coffee without caffeine though. Tips: Pain killers and weight loss pills also contain caffeine, so you should avoid it too.
- Set a sleep schedule: Arrange for a schedule to sleep and you wake up the same on every day, including weekends. This routine will keep your body and brain remain on sleep-wake cycle and go healthy. In time, you will be able to fall asleep soundly throughout the night. Tips: Get a bright light for 5 to 30 minutes as soon as possible after you wake up. Light is the strongest regulators to wake you from sleep.
- Regular exercise: Regular exercise has been shown to improve sleep quality, as long as you do not get too close to bedtime. The energy you get after exercise can keep you awake. Leave a gap between the time you are finished exercising with sleep between 3 to 4 hours. Tip: exercise or light exercise such as yoga, tai chi, and similar exercises should be done before bed.
- Neutralize noise: Drops of taps, the dog barking, the sound of the vehicle will eliminate most of your sleep time. Tips: Resist the sound, with sound is more regular and quieter, like the sound of the fan, air conditioning, or other soothing voice. You can also use ear plugs.
- Do not smoke: Nicotine is also a stimulant, similar to caffeine. Nicotine will make you more awake and can aggravate insomnia.
- Keep your pets out of bed: The movement of your pet 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.
- Relax your mind before sleep: relieve emotional and also your mind about an hour before bedtime. Read something light, listening to music, or a warm bath to soothe your mind.
- Use a pillow to relieve back pain: mild back pain probably will not wake to sleep, but would greatly annoy your deep sleep. The easy solution is to put a small pillow between your legs when sleeping sideways, the point is to align the hips and reduce pain in the back.
- Place the neck in a neutral position: If you wake up with 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. For the sleeping sideways, your nose should be aligned with the center of your body. Avoid sleeping with tummy, because it will wrap your neck.
- Clean the bed on a regular basis: Allergies 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 bed in a certain period of time on a regular basis.
When the severity of your insomnia is still relatively low, then you can still cope with these tips. But if your insomnia for a month still does 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. Insomnia is a chronic need for evaluation of a local doctor.
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 daily lifestyle.
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Writen by:
Mr Soed - Sunday, March 30, 2014
