For most people the ritual before bedtime consisting of activities such as mouth wash, remove the covers, turn off the light serve as a message to our brain to relax and put us sleepy. In people who have been conditioned to have sleep problems instead of going to bed activities are rather a sign that tells the brain to prepare for a long and frustrating battle.
In these cases, follow these simple tips may be all we need to break this vicious circle and once again enjoy a pleasant dream.
* Go to bed at the same time every day and go to bed only when sleepy.
* Exercise regularly, but do not do it near bedtime. Allow at least five hours between exercise and going to bed.
* Eliminate or reduce caffeine and smoking. Almost everyone knows that caffeine hinders sleep, many do not realize is that the smoke near bedtime can disrupt sleep and cause us to wake up several times at night. Studies have shown that smokers show a decrease in the deepest stage of sleep, ie one in which delta waves predominate. Smoking also causes respiratory congestion and inflammation in the mucous membranes. This causes the air flow is impeded causing problems similar to those of sleep apnea.
* Do not use alcohol as a remedy for insomnia. Many people use alcohol as a sleep aid. However this can be counterproductive. Alcohol can certainly make us asleep but later in the evening, as the body metabolizes it, it becomes substances called aldehydes that make the dream become unstable. Worse alcohol suppresses REM sleep which as we have said is of great importance for the processing and memory consolidation.
* Avoid eating too much before bedtime. The digestive process can interfere with sleep.
* Take your vitamins. Several studies have shown that various sleep problems can are linked to deficiencies in the B complex, calcium, copper, zinc, iron and magnesium.
* Do not sleep on others who do not have to go to work. Some people use the weekend to sleep or staying in bed until almost noon. The result is a disruption of biological rhythms. On the other hand if you need eight hours of sleep and forced to sleep ten or eleven his sleep will be shallow and will wake up with less energy than if he had slept less. Does Alteril Work The only circumstance under which it is healthy to stretch the period of sleep is when we reponiéndonos a period of sleep deprivation.
* Do not use bedtime to think about their problems.
* If you feel in tension using relaxation techniques, deep breathing, yoga, massage or soft instrumental music to relax.
* Try some natural remedies. Valerian root is a mild relaxant that helps many people sleep and that contrary to some commonly prescribed drugs for insomnia, does not interfere with REM sleep and leaves the person in a state of drowsiness after waking. But should not be used valerian for more than three weeks running. In some people it can cause headaches or upset stomach. Other natural remedies that can be used are the cataria (catnip), chamomile, and skullcap (skullcap). For these and other natural remedies is advisable to consult a naturopath or naturopathic physician duly licensed.
* Try melatonin but carefully. Some people find it helpful to sleep, but there are cases of people who, however, are disturbed sleep. There is at present considerable confusion as to the usefulness and appropriateness of melatonin. Therefore it is advisable to consult a health professional (naturopath, naturopathic doctor or physician) skilled in the art.
* Use your bedroom only for sleep and sex. This will allow automatically relax upon entering.
* If after about 20 minutes to fall asleep can not / do not start to roll over in bed. The tossing and turning in bed all that does is increase the association between the act of going to bed and sleep problems. Better get up and do something boring. Return to bed only when sleepy.
* Also be careful with sleeping medications. Many of these may help temporarily but after a few weeks or at most a few months lose their effectiveness. Even worse if you continue to use can aggravate insomnia causing what is known as "rebound insomnia". If at this stage try to suspend the problem is exacerbated. The solution is to reduce the dose gradually over several weeks. This should preferably be done under medical supervision.
If you try these remedies but nothing seems to help with your insomnia problem is time to visit a doctor or other professional who specializes in sleep problems. Problems like obesity or high blood pressure can cause insomnia. People who snore also have problems and who can not sleep soundly. Snoring can even be a symptom of serious problems such as sleep apnea where the person stops breathing for periods of the night. Recently there has been evidence that babies born to women who snore suffer from a greater number of prenatal developmental problems than children of mothers who do not snore. Also pregnant women who snore are also more likely to develop high blood pressure problems. Often in the hands of a competent professional sleep problems that had suffered for years are surprisingly easy to correct.
If you suffer from insomnia or other sleep problem does not remain idle. Insomnia keeps us in a state of drowsiness and lack of energy in which we can not operate at capacity and enjoy our daily activities. Also, and not least, insomnia robs us of that wonderful world of our dreams we both have to offer.