If you have been wake for more than 15 hours, and even so, you cannot get sleep while you are on bed, you are suffer from insomnia. Do not get me wrong, if this happen once in a while, it do not mean you are suffering from insomnia, but if this is a common thing in your life, I bet you have insomnia. Insomnia is one of the most common sleep disorders. around 40 % of American have insomnia, of course, there is different kinds of insomnia, not all people suffer the same degree but, more or less, it always affect the lives of that ones that suffer it.
Although insomnia only is usually seeing as the difficulty to fall sleep, it is also right think that insomnia can take several forms:
Difficult to get to sleep at bedtime (first stage of insomnia, the most common of the 3)
Waking up often during the night (second stage of insomnia)
Wake up very early in the morning, earlier than planned (third stage of the insomnia)
This prevents the recovery that the body needs during the night’s rest, and may cause daytime sleepiness, low concentration and inability to be active during the day.
Several are the causes of this sleep disorder. Factors such as stress, high activation of the body or depression are relevant. Currently, the prescription of drugs to treat short-term insomnia is common. However, drug treatment is not an adequate solution to medium and long term, and is preferable to evaluate the use of other techniques, such as therapy in these cases behavioral or cognitive-behavior. Buy ambien online reviews can be found it on this site.
This are some basic tip to help you with insomnia:
1) Caffeine is a stimulant of the nervous system and you should interrupt their consumption 4 to 6 hours before bedtime.
2) Nicotine is a stimulant of the nervous system, also as often believed by smokers as an antianxiety drug, it should be avoided near the hour of bedtime and Nighttime Awakenings.
3) Alcohol is a depressant of the nervous system; although it may facilitate the beginning of sleep, causes Awakenings throughout the night.
4) A light meal can induce sleep, but a hearty meal at a too close to the sleep time can be less deep, while it is true that it is not advisable to go hungry to bed. In other words, it should be a light meal.
5) Do not do strenuous exercise in the 3-4 hours before bedtime, since the nervous system is activated and the feeling of sleepiness would be lost; regular exercise in the afternoon can make sleep deeper; However, the morning exercise has little or no effect on the dream of that night.
6)Minimize noise, light, and temperature extremes (no more than 24 ° C or less than 12 ° C) during the period of sleep, using plugs for ears, faint background noise like a fan, blinds in the Windows, electric blankets, or air conditioning.
7) Try to go to bed and wake up more or less at the same time every day. It has shown that constant changes in sleep schedules increase the probability to get insomnia.
8) Use an adequate clock alarm to wake you up, the enough sound to take you out of the bed and do not put it to close from the bed, so you will have to go out of the bed to turn it off.
9) Avoid as far as possible the proliferation of insects such as bugs or mosquitoes. They not only disturb sleep with their stings and buzzing sounds, but also can put at risk the health since they are transmitters of diseases such as dengue, malaria, among others.
10) The bed is for sleeping, we should avoid performing any activity on this.It is important that we associate that space with the rest.
11) Establish routine behaviors that are associated with sleep, for example: preparing clothes for the next day, drink a glass of milk, put the alarm clock, put clothes for sleep, etc
Go to bed only when sleep, if you be in bed and reveal it, to get to have dream back.
Avoid the concerns on the bed. During the day, set a time to worry. If night arise the need for worry, leave it for the next day at the set time.