The contents
Symptoms of increasing insomnia
Effects of insomnia
How to cope with insomnia
The development of insomnia can contribute to many factors: from the banal quarrel with a friend, before the birth of the child. It is impossible to predict how the body will react to different stimuli. Someone be sweet to sleep under the baby’s cries, and someone hears a mouse in the attic. Sleep disturbances may be the result of pathological processes in the body, and Vice versa, occur on the background of medication, can be temporary in nature, and can accompany the person for years, destroying life and health. In any case, anyone who has ever faced a problem of sleeplessness, knows its causes. Magicforum decided to find out what to do with this problem.
Symptoms of increasing insomnia
Insomniaeach appears absolutely different: someone is sleeping fitfully, waking up every 15 minutes, someone can’t sleep, like sleeping, even dreaming, but everything is fine hears and wakes up completely overwhelmed. A single symptom is no, but each case should make us reflect, and if everything was okay sleeping?
Effects of insomnia
A pretty frivolous attitude to the violation of the regime of sleep and rest, to temporary failures of the body. But nevertheless, regular lack of sleep can trigger serious diseases such as: neurosis, depression, obesity, chronic fatigue syndrome, fibromyalgia, and cardiovascular disease of varying severity.
How to cope with insomnia
In order to solve the problem with insomnia, you need to clearly understand the reasons for its occurrence. If sleep disorders are pathological, and need to solve the problem only with your doctor. But if the reason is negligence towards their own health and the 7 simple steps will return a complete rest.
7 steps to sweet dreams
1.”Times sheep, two sheep…”
It is well known that for proper rest and recovery the body needs at least 8 hours of sleep. But, unfortunately, this is a rule few people observe. Moreover, do not expect for the weekend: the body, confused by the innovations, will not have time to readjust, and the habit will raise in early early. We all know the setup: during the week, not raise, the weekend is not to sleep. Therefore, you need to take yourself in hand and to agree that today, though the fire, the deluge, and sleep strictly 8 hours!
2.”Through force, through the pain, Wake up at 7:00″
Everyone is familiar with this funny sentence. But, unfortunately, it has become a sort of motto for most. But actually nothing funny in it. Already for anybody not a secret that sleep has 2 essential phases: the phase of “fast” and “slow” sleep. Awakening during the “slow” phase will be difficult even if the dream lasted more than 8 hours and nothing prevented sleep, but the rise during the fast phase will be easy and relaxed, even if sleep were only 3 hours. Knowing this secret, we can only count time and set the alarm at the desired hour. The phase of “slow” sleep, and lasts for 1.5 hours, hence we can easily calculate the time of bedtime and rise time.
3.”In order to be healthy in full, exercise all need.”
But not less than 6 hours of sleep. Fans patagate dumbbells after work, run the risk of prevaricate from side to side all night. The thing is that physical activity is very good invigorates the body, in other words, excites the nervous system. So not worth the after work run to the gym, but going to bed early, and already at 6 am to run a few miles or have a swim in the pool – great idea. The energy boost provided throughout the day.
4.”And serve cake, ice cream!”
A very important point before going into the realm of Morpheus, it’s a snack. Moreover, the bite must be correct! And no matter how contradictory it may sound, but in the struggle with insomnia help cake or sweet muffin! Of course, without fanaticism! And those who are on a diet, I can afford cottage cheese or yogurt. Of course, the drink should be appropriate: tea with soothing herbs. This is Melissa, oregano, mint and many other useful plants.
5.”Blue light”
Insomnia and TV are the best friends! But this “friendship” any good leads. Therefore, if you sleep more, you need to exclude the viewing of any TV shows or movies, even comedies and melodramas, which excite the imagination not less than thrillers and horror movies. As an alternative to the book. But here, too, need to be sensitive to the choice. Better if it will be something about nature and animals.
6.”Always and everywhere, eternal glory to the water!”
Everyone knows how toddlers fall asleep peaceful sleep after the evening bath. A caring mother will they put in the water infusion of lemon balm or marjoram, chamomile or fir needles. And after bathing with warm milk. Than an adult differs from a child in this regard? Yes, nothing! After a day of work, the hassles in traffic and at work, household chores, will be very useful to take a bath with soothing infusions. The temperature should be comfortable, about 38 degrees, but if someone likes it hot – please. Soak in water and foam is better for 20 minutes, no more, and after drinking a glass of warm milk with honey if not allergic.
7.”Blankets and pillows waiting for guys”
To complement the effect of the bath, it is desirable to have a bag filled with various herbs: hops, marjoram, Melissa, chamomile. Of course, you need to take into account individual intolerance. It is necessary to consider the choice of bedding and blankets. The worst than can be covered with the bed – it is silk. Silk sheets cool and slippery, neither of which sleep will not have to talk. To blanket specific requirements. It must breathe. No fluff! It should prefer wool or bamboo materials.
These simple rules will help anyone coping with sleep disorders. They are good for everyone: for someone who does not have problems sleeping, and for those who just need a good night’s sleep, for those who have failed in biorhythms or changing time zones, and, of course, those rules are a great addition for those who takes place treatment for insomnia among specialists.
Previously it was shown that chronic fatigue can lead to a heart attack.