Do you feel tired and not refreshed on waking in the morning?
Do you stay like this all day?
Do you have difficulty concentrating during the day?
The World Health said that a third of the global population insomnia experience at some point in their lives, with the treatment of nearly five percent of medical needs!
To avoid medical intervention, try these techniques and natural therapies, and help put to rest insomnia.
1. Relaxation
Relax before going to bed. Take a few deep breaths, listening to soft music. According to Dr. Timothy Sharp from Sydney University, will avoid caffeine, alcohol and nicotine may also help.
2. Bedtime routine
Put bedtime routine so your body knows it is time to go to sleep. Gradually reduce your physical activity before and after a routine bed linen, your body starts to connect some of these procedures with sleep. Starts with a cup of hot milk. Milk contains a protein called tryptophan, which helps promote sleep. It can be substituted with chamomile, which is known to calm the nerves. Follow this with a hot bath or shower, and help reduce the body temperature of internal heat, and still says the body goes to sleep.
3. Your bedroom is for sleeping
Make your sleeping room bedroom. Turn off lights when you get in bed. Do not read, eat or watch television in your room, or to engage in any activity unrelated to sleep. Make sure the room is dark and comfortable, and include extra pillows on the bed and even teddy bears. Make your bedroom a haven of peace in the sleeping room, which will immediately feel safe and comfortable, and best of all, the part that will be the envy of sleep.
4. Calm and clear your mind
Clear your mind of the day's activities or things that are scheduled to be done tomorrow. Write "to do" list for tomorrow. Organize uniforms, meals, etc. ... The previous night. Having earlier than usual so do not worry.
5. Give yourself time to save
Instead of trying to cram as much as you can during the day, and then find that you have plenty of time to sleep, try to find shortcuts or solutions to give a little time for yourself again. Make double and freeze half a pot the other night. Locate the house cleaning as you go. Get more barbecues, using paper plates (less washing up). Cashback child, children or neighbors to do a little extra work.
6. A balanced diet contributes to a balanced mind
If you do not have the essential vitamins and minerals that your body can not function at its best. Expulsion of fast food and soft drinks, and a new start for the physical and mental health. Add a little regular exercise and watch your body reacts better with a little sleep.
7. Do not stay in bed if you can not sleep
If you do not want to get enough sleep to let go, and your mind will probably be the grief over the fact that you can not sleep. Thus, it is difficult just to sleep whenever you encounter it. Out of bed and go into another room. Do something to distract you then do not start to feel drowsy and sleep and try again later.
8. Can interfere with sleep medications
It has been shown that some medications may cause fewer problems than sleep. Consult your doctor if you suffer from insomnia and also take any of these medications - amphetamines (diet pills), antidepressants, beta-blockers (heart and blood pressure) and cimetidine (ulcers), clonidine (pressure pressure), cortisone, diuretics (fluid), levodopa (Parkinson), methyldopa (blood pressure) and Ventolin (asthma).
9. Especially: to get rid of tension
Said that acute stress is the worst cause of insomnia. Using some of the techniques mentioned above and try to remove all the tension out of your life as possible, and finally put to rest insomnia.
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