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Fight Against Insomnia
from: Kevin PedersonLack of sleep may not seem to be a harmful disorder for many,
but due to this the body clock and many of its functions go for
a toss. There are different types of insomnia that need to be
identified and treated accordingly.
Insomnia & ways to avoid it The lack of adequate and restful
sleep can be termed as insomnia. It is not defined by the number
of hours a person sleeps but by the lack of it. The inability to
fall asleep makes the person prone to other diseases.
Signs and Symptoms Finding it difficult to fall asleep at night?
Well, this could be one of signs. The other sign is you fall
asleep but won't be able to sleep at a long stretch; you will
keep getting up in intervals. Due to this your morning will be
lethargic and fatigued.
Problems faced As the sleep is incomplete, the day suffers due
to this. You are tired and drained out without much to look
forward. The level of concentration is very less and you might
suffer from other sleep disorder problems like sleep apnea,
narcolepsy and restless legs syndrome.
Types of Insomnia A person is affected by primary or secondary
insomnia. Primary insomnia means that the person having sleep
problems are not directly related to any other health problems.
Secondary insomnia means that the persons sleep is affected by
the health problems faced by him. These can be any problems like
stomach ache, depression, heartburn, arthritis, asthma and many
other diseases.
Insomnia can be classified into three categories short term
(acute insomnia), chronic (constant insomnia) and intermittent
(on and off). When the short term insomnia occurs on daily basis
it would be termed as intermittent. It will be termed chronic
when such an occurrence happens every night and lasts for a long
time.
Some factors which cause insomnia are 1. Old age 2. Prevalent in
female gender 3. Stress 4. Depression 5. Odd working hours 6.
Long naps in the afternoon 7. Change in environment/surroundings
8. External noise 9. Jet lag 10. Excessive consumption of
caffeine/cigarettes 11. Alcohol and many more.
Some Methods to avoid Insomnia You may not need any treatment if
you have acute or intermittent insomnia. These can be cured with
some good sleeping habits. The chronic insomnia can be prevented
with some medications recommended by your doctor as well as some
relaxation exercises, sleep restriction therapy and
reconditioning. The numbers of hours may vary from person to
person; some may find it okay to sleep for 6 to 7 hours.
Relaxation Therapy These are some unique methods to remove or
reduce anxiety and other tensions in the body. It helps the
person to relax as to gain a undisturbed sleep. This requires
practice, but the end result is worthwhile.
Sleep Restriction Therapy By the name itself it means that you
are restricting on you sleep time. It starts with a short
duration of sleeping time during the night. As days go by the
duration will be increased until the normal sleep time is
reached.
Reconditioning Mind plays an important part as it has to
remember the association of bed with your sleeping time. You
should not use it for any other activities like reading and etc.
The other condition is one should go to bed when one is feeling
sleepy. During this process one should avoid naps and go to bed
at the same time each day. This would create the link with your
bed and sleeping time.
Some good habits to practice
1. Sleeping at the same time each night as well as waking up the
same time each day. 2. Avoid stimulants like caffeine, nicotine
and alcohol before going to bed 3. Regular exercise helps in
keeping away insomnia 4. Have a light snack instead of a heavy
meal before bedtime 5. Relax yourself by reading a book or
listening to music before going to bed 6. Take a warm bath 7.
Sleep on a firm bed 8. Drink warm milk or herb tea 9. Sleep on
your back 10. Get a massage
About the author:
Kevin Pederson has been managing a number of natural home
remedies websites which have information on
home based natural cures for insomnia and remedies for
some of the most common illnesses and health problems
.
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