Insomnia - Sleeplessness
Insomnia, or sleeplessness, is an individual's reported sleeping difficulties. A condition where you have difficulty falling asleep, have difficulty staying asleep, or when you wake up too early, and where sleep disordered causes pronounced symptoms in the form of day fatigue (Difficulty staying awake during day). So many suffer from sleep disorders, depending on the duration can be divided into: transient insomnia of the days, short-term sleep problems a few weeks, and chronic sleep problems that are of months to years. Virtually all men will experience acute or short-term insomnia. Insomnia increases with age, while women have more sleep problems than men. It is estimated that between 10-20 percent bothered by chronic insomnia and approximately every 10 adults often uses sleeping pills at night. The most frequent symptoms of insomnia is about difficulty falling asleep, trouble staying asleep, it is that you wake up early in the morning and a feeling of insufficient sleep. The result is daytime sleepiness, concentration and memory difficulties, sadness and depression and perhaps muscle soreness. Difficulty falling asleep is typically caused by stress, worries, alcohol, sorrow, discomfort and unease. Acute illness may also cause insomnia. Insomnia is typically expressed by turning and turning in bed while his thoughts buzzing around in your head and you worry about all sorts of things, there can seldom achieve completely unrealistic fantasy heights.
Tips for Insomnia
Improve your sleep and circadian rhythm regular. Get up at the same time every day and go to bed same time every night - even during the holidays. Avoid bright light if you have to get up at night and do not look at the clock if you wake up.
- Keep dark, quiet and moderate temperature in the bedroom. Like between 15-18 degrees.
- Avoid stimulants such as coffee, tea and cola after 6 o'clock pm. Smoking also disrupt sleep.
- Avoid being hungry and do not eat a large meal just before bedtime.
- Avoid vigorous exercise shortly before bedtime, take a walk a few hours before you go to bed.
- Use the bedroom for sleeping and not to work.
- Read a book, but do not Watch TV in bed.
- Make sure there is dark and quiet in the bedroom. Use any mask over his eyes and earplugs.
- Learn a relaxation technique and use it if you wake up.
- Do not take the worries and problems to bed. Get them "parked" before bedtime.
- Avoid regular use of hypnotics. Prolonged use disturb and does not solve sleep problems.
Use of alcohol as a sleeping pill is not recommended. Good enough alcohol makes it easier to fall asleep, but alcohol gives a restless sleep with many awakenings and poor sleep quality.
Normal sleep and the ability to fall asleep
Sleep is divided into phases: superficial sleep, deep sleep and REM sleep (Rapid Eye Movements) - known for dream sleep. The night begins with the superficial sleep, and gradually developed as the deep sleep. After about 1½ hours of sleep occurs on the first REM sleep. Sleep The process is repeated once or twice. The rest of the night seems largely superficial sleep, interrupted by periods of dream sleep (REM). In a normal circadian rhythm, where you sleep at night and are awake during the day, you are most awake and have the greatest performance in the morning. Mid-afternoon increases fatigue transient, and one can easily fall asleep. Early in the evening increases the ability to perform anything, to fall again towards the night. At night you are most tired and fall asleep faster than at any other time of day. Sleep is a condition change throughout life. Generally, reduced sleep duration, when you get older, why older people should go to bed later to obtain a regular rhythm. At the same time sleeping older people less deeply than younger, and older people have multiple awakenings during the night than younger people.
How does sleeping pills?
Sleeping pills used by trouble falling asleep, trouble sleeping 'through' and early morning awakening. Sleeping pills divided into short-acting hypnotics, which are mostly used by trouble falling asleep. Mean Time-acting hypnotics that are used for problems with both 'falling asleep' and 'sleeping through'. There are also long-acting hypnotics, however, should only be used if beyond the hypnotic effect like a sedative effect. Sleeping pills should be used with caution and as few nights as possible, ie up to 4 nights. In persistent insomnia should be a more thorough investigation to - talk to your doctor. The effect of sleep usually occurs after 15-20 minutes, where they act on specific brain areas. Caution about sleeping pills is because you get used to having to have sleeping pills to fall asleep. This creates a risk of habituation and need for increased dosage to fall asleep and, ultimately, no effect of sleep medicine. Persons with a troubled life, varying sleeping times, many speculations, alternating meals, great coffee and cigarettes and a general stress in life can hardly avoid insomnia. - Click about snoring, insomnia and sleep apnea >>
Natural Remedies for sleeping problems
Valerian (Valeriana) have long been used as a mild sedative and sleep-promoting natural agent to provide calmness and sleep. Valerian is not addictive and can also alleviate anxiety and psychological problems. Valerian has a somewhat stronger effect than soothing chamomile. The herb is sold in drops, teas and tablets and is also available as a medicine at the pharmacy. Valerian can be purchased as Valerian with lemon balm or valerian drops. Of other soothing natural agents include hops and St. John's Wort, and Rhodiola plant for several hundred years has been used as herbal medicine against anxiety and difficulty concentrating. Can be purchased as an example Vitalas Rhodiagra tablets and capsules and Arctic Root. Rhodiola is now used also as a dietary supplement. Against insomnia can also consider the use of Acupuncture or Hypnosis.