The 5 Tips to Solved Insomnia Problem

The 5 tips to solved insomnia problem :

• Maintain a regular bed and wake time schedule including weekends. Our sleeps-wake cycle is regulated by a "circadian clock" in pur brain and the body's need to balance both sleep time and wake time. A regular waking time in the mornign strengthens the circadian function and can help with onset at night. That is also why it is important to keep a regular bedtime and wake time, even on weekends when there is the temptation to sleep-in.

• Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music. A relaxing, routine activity right before bedtie conducted away from bright lights helps separate your sleep time from activities that can cause exicitement, stress or anxiety which can make it more difficult to fall asleep get sund and deep sleep or remain asleep. Avoid arousing activities before bedtime like working,paing bills,engaging in competitive games or family problem-solving. Some studies suggest that soaking in hot water ( such as a hot tub ar bath ) before retiring to bed can ease the transition into deeper sleep, but it should be done early enough that you are no longer sweating or over-heated. If you are unable to avoid tension and stress, it may be helpful to learn relaxation theraphy from a trained profesional. finally, avoid exposure to bright light before bedtime because it signals the neurons thar help control the sleep-wake cycle that it is time to awaken, not to sleep.

• Use your bedroom only for sleep and sex. It is best to take materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, move the clock out the sight. Do not engage in activities that cause you anxiety and prevent you prevent you from sleeping.

• Create a sleep-conductive environment that is darj,quite, comfortable and cool. Design your sleep environmnet to establish the conditions you need for sleep-cool,quite, dark, comfortable and free of interruption. Also make your bedroom reflective of the value you place on sleep. Check ypur room for noise or other distractions, icluding a bed partner's sleep disruptions such "white noise."umidifiers, fans and other divices.

• Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy-about 9 ar 10 years for most quality mattress. Have comfortale pillows and make the room attractive and inviting for sleep bt also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.