Saturday, May 25, 2013
Insomnia : Know it with very easy Simple and Natural solutions
Posted by
Green Yatra
at
8:01 PM
Insomnia:
Is most prevail problem worldwide is most frequently defined by an
individual's report of sleeping difficulties. While the term is sometimes used
in sleep literature to describe a disorder demonstrated
bypolysomnographic evidence of disturbed sleep, insomnia is often defined
as a positive response to either of two questions: "Do you experience
difficulty sleeping?" or "Do you have difficulty falling or staying
asleep?"
Thus, insomnia is most
often thought of as both a sign and a symptom that can accompany several sleep,
medical and psychiatric disorders, characterized by persistent difficulty
falling asleep and/or staying asleep or sleep of poor quality.
Insomnia is typically
followed by functional impairment while awake. One definition of insomnia is
"difficulties initiating and/or maintaining sleep, or nonrestorative
sleep, associated with impairments of daytime functioning or marked distress
for more than 1 month.
Insomnia can be
grouped into primary and secondary, or comorbid, insomnia Primary insomnia is
a sleep disorder not attributable to a medical, psychiatric, or
environmental cause.
A diagnosis will
usually differentiate between:
insomnia as secondary to another condition, primary insomnia
co-morbid with one or more conditions, or free-standing primary insomnia
Solutions:
1. If your insomnia is
due to an overactive mind, then schedule worry time during the day. Writing
down your thoughts or feelings often will break the vicious cycle and allow the
mind to rest.
2. A regular schedule
improves sleep. Go to bed and rise at the same time, even on weekends and
holidays. Exercise, meditate or do yoga on a daily basis to calm the mind.
3. Fluorescent lights
decrease the hormone melatonin, which is necessary for sleeping. Change to full
spectrum lights, better still spend more time outside and enjoy the benefits of
natural sunlight.
4. Exercise on a daily
basis to relieve the tension from a hectic day and to assist relaxation of the
muscles and mind. Avoid strenuous exercise in the evening as it may stimulate
the body and keep you up.
5. To relax the body,
take deep, slow breaths with a prolonged exhalation. Another way of relaxing is
to progressively tighten and then relax every muscle in the body starting with
your toes and working up to your neck.
6. Starchy foods
before bedtime tend to raise the level of serotonin in the brain. This often
has a sedating effect. Eat a small portion of pasta, half a baked potato, apple
or a piece of toast half an hour before bed.
7. Stimulants are the
worst offenders for disrupting sleep. After 11 a.m. eliminate all coffee, tea,
cola, chocolate and over the counter medication with caffeine. Alcohol
initially can be sedating, but as the night goes on it will lighten and
fragment sleep.
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