Four Tips to Overcome Insomnia

Four Tips to Overcome Insomnia

Insomnia or sleeplessness is a health issue that is often experienced at this time. More than 95% of people have experienced this problem in his life. Insomnia itself can be a disease if the complaint are related to the health and daily activities. The most obvious impact are the reduced concentration in the morning, loss of mood / spirit, looks emotional and low morale.

Insomnia are divided into two groups, primary and secondary insomnia. Primary insomnia is little or not at all related to various events and stress, where secondary insomnia is a condition caused by pain, anxiety, medication, depression or severe stress. Insomnia may be experienced in many ways are difficult to sleep, having difficulty staying asleep (frequent waking) and waking up too early.

Complaints of insomnia or trouble sleeping are mainly experienced by adolescents and young adults aged 20-30 years, and higher incidence in the age 60 years of age or older. Factors associated with insomnia are considered physical activities, dietary factors, medications, psychosocial and environmental factors.

A. If you can not sleep, try the small walking or light- moderate exercise, such as push ups / sit ups before bed, in some people can overcome the problem of insomnia. The body will feel tired and fall asleep without realizing it

B. Listen to music or soothing songs. Search songs with a slow and calm rhythm, such as classic tracks from mozart or bach. Try to close your eyes, relax your mind take a deep breath and enjoy the music. Remember to set the song so that the song could turn itself off after 30 minutes or 1 hour.

C. Try relaxation movements in bed. Lying down with your back, close your eyes and try to ride down your foot slowly up and down. This was done, putting your right hand and the stomach is moved clockwise slowly. Feel the warmth of his movements while breathing regularly.

D. Drink warm milk or eat a sandwich or cheese cookies. Foods or beverages high in the amino acid tryptophan have a calming effect that helps us to more easily sleepy

Examples of relaxing sound here

Additional things to note

• Avoid smoking, caffeine or alcohol. This is because these materials are stimulants.
• Avoid a meal, especially a big meal, which is close to bedtime. Lapse of time between meals and bedtime at least 1 hour.
• Avoid sleeping during the day
• Set the conditions for the bed room to be comfortable, provide good ventilation, avoid piling stuff in the bedroom

If these tips do not help, consult your personal physician.