9 ways to prevent insomnia 9/19/2015 • Ms Cruz
Sleeping troubles are known to be one of the most widely reported psychological disorders in the world. Here you can read about 9 ways to prevent this disorder.
Insomnia – difficulty getting to sleep, staying asleep or having non refreshing sleep. These symptoms can affect our ability to function properly during the day. Persistent insomnia can affect our performance at work and delay recovery from illness. It is also one of the main causes for depression. It is common for people with insomnia to complain of having low energy during the day, but not to feel sleepy.
Most adults need between 6-9 hours of sleep each night, this depends on the individual. New-born babies can sleep up to 16 hours a day. School children need on average 10 hours. People over the age of 70 are normally light sleepers and need less than 6 hours.
Insomnia normally is more frequent among older people and women. This may be due to differences in lifestyle, hormones, stress, menopause and pregnancy, these can all influence insomnia.
9 ways to prevent insomnia
1- Keep regular hours
Going to bed and getting up more or less the same time every day will help programme your body and mind and help you sleep better. Choose a realistic time to go to bed, e. g when you feel tired.
2- Peaceful sleeping environment
Your bedroom should be only for rest and sleep. Keep it quiete and dark. Neither too hot nor too cold. Temperature, lighting and noise are key factors to maintaining the perfect environment to fall asleep.
3- A comfortable bed
A good mattress not too soft not too hard. No pets are to sleep in the bedroom as this will cause disturbance during the night
4- Reduce caffeine intake
Caffeine such as coffee or tea, fizzy drinks, alcohol and drugs, all these interfere with the sleep process and prevent deep sleep. Try other options - herbal tea or a milky drink
5- Daily exercise
Moderate exercise such as walking or swimming can help to relieve stress and tension built up during the day. However do not do vigorous exercise too close to bedtime as it may keep you awake.
6- Don't smoke
Smokers often take longer to get to sleep, wake up more often and this leads to disrupted sleep pattern.
7- Relax before bed
Have a warm calming bath. Listen to relaxing music. Try yoga which helps to relax body and mind
8- Keep a diary
Write your worries away. Prepare for daily tasks, plans and goals in advance. It is very important to do this during the day, this way you go to bed with a clear mind free of worries.
9- Don't worry in bed
If you can't sleep don't lay in bed worrying. Get up and do something relaxing, read. This will help you regain tiredness, when you feel relaxed and sleepy try again.
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