Insomnia is a very common problem: about 30% to 40% of adults have sleep problems during a given year. Insomnia is not a medical condition in itself, but a symptom: it is a mechanism used by our bodies to tell us that something is not working well.
There are several types of insomnia. Some people have difficulty trying to sleep, while others have irregular sleep or too short sleep. Furthermore, sleep disorders may last only a few days or weeks or extend and become chronic after a few months or more. Insomnia is a problem if it is disruptive to the concerned person. For example, this is the case of a person who will be tired in the morning or will sleep during the day. Note that the need for sleep decreases with age and it is quite normal that adults sleep less than children.
Insomnia can be manifested by the following symptoms:
- irregular sleep;
- waking up at a very early hour;
- feeling exhausted in the morning, despite having slept a sufficient number of hours;
- fatigue and sleepiness during the day;
- irascibility or worry, tension;
- not being able to concentrate well during the day
Tips and treatments
Have regular sleep schedules
Even on weekends try to get up every day at the same time ; it will keep the same rhythm of waking up and sleeping.
Exercise during the day
Practicing regular physical exercise in the day is a great way to make sure that you will sleep better at night. However, it is better to avoid exercising in the evening, especially before going to sleep.
Avoid stimulants after 3 pm
Coffee, tea, cola, and vitamin C delay sleep and increase nighttime awakenings. Avoid alcohol and tobacco in the evening. Nicotine delays drowsiness and increases nighttime awakenings. Alcohol promotes sleep instability with frequent nocturnal awakenings.
Make a light dinner at least 2 hours before bedtime
Prioritize food high in carbohydrates (potatoes, rice, bread, pasta), that promotes sleep because this type of food allows a better control of your sleep throughout the night. Dairy products are also recommended in the evening.
Buy a good mattress
A lot of people have slept on bad mattresses for so many years that they don’t even realize the huge difference that a good mattress can make. If you take a look at the best mattresses reviews 2015, you will see some exorbidant prices. Nevertheless, you must understand that if so many people are willing to pay so much money for a good mattress, then they must really make a difference. So, you might want to give your old spring mattress a break and check out the latest best mattresses reviews 2015.
Avoid fried and cooked fats. Do not skip dinner!
Your stomach struggles to digest this type of food, a fact which might be keeping you up at night.
Maintain a steady temperature
The optimal temperature in the bedroom should revolve around 18 ° C in the room and ventilate your room as often as possible.
Use soothing sounds to induce sleep
You have probably heard of sound machines by now. These devices are very efficient in inducing relaxation. They are used by many people who suffer from insomnia, but also by people who suffer on account on temporal sleeplessness. Whether you actually suffer from insomnia, or you are simply to stressed to relax at night, a sound machine can prove to be very helpful for you. Check out the soundmachine.best website in order to discover which are the best sound machines of the moment.
Total darkness improves deep sleep.
The sleep hormone, melatonin is secreted in darkness. The bed should be a space reserved exclusively to sleep, with the exception of sexual activity.
Avoid intellectual work just before sleep.
Bright light, work or computer games cause difficulty falling asleep. At least 30 minutes before sleep, read your favorite book in order to relax.
Lie down at the first sleep signals
Yawning, itchy eyes, heavy eyelids, eye blinking are signs that it is time to go to sleep. It is in vain to anticipate them, so when these signals are felt, try to lie down for a couple of minutes.
Consulting a psychologist or psychiatrist may be necessary to try to solve the psychological problems underlying sleep disorders.
Several drugs may be proposed under certain circumstances during episodes of insomnia that have a significant impact in everyday life. For example sleeping pills hypnotics and anxiolytics. The use of these treatments must be done only at the consultation of a doctor. These drugs can cause side effects such as drowsiness or memory disorders and cause psychic and physical dependence. There are also some less invasive treatments that you can try such as the Alteril sleep aid tablets. You can learn more about this treatment by visiting alteril.reviews.
Homeopathy and plants
Some herbs and homeopathic treatments can be offered to people who struggle with insomnia. Take the advice of your physician since herbal treatments can also have side effects or cons-indications.
Relaxation, yoga, hypnosis
Other techniques such as relaxation, yoga or hypnosis can be very helpful during episodes of insomnia.