Content

• Steps
• Advice
• Warning

Insomnia is the inability to sleep, maintain sleep and / or sleep deeply, and over time causes many psychological problems. It is estimated that 95% of Americans experience insomnia at some point in their lives. Extreme stress from financial, work or relationships problems is the most common cause of sleep deprivation. However, several other factors that cause insomnia include diet, illness, and / or prescription medications.

Steps

Part 1 of 3: Improving sleep

1. 

   Develop a relaxation routine before bed. It is important to take some relaxation before going to bed. Do a regular relaxing activity before bed to inform your mind and body that it's time to go to bed. The technique of relaxing before bed also helps the brain to relax.
   • Deep breathing has a positive effect on sleep. Place one hand on your lower abdomen and inhale so that your hand lifts with each beat. Inhale to count to three, then exhale.
   • Try stretching your toe. Curl your toes, count to 10, release, then count to 10 again. Repeat 10 times.
   • Relaxation techniques, such as progressive muscle relaxation, have a relaxing effect before bed. You can learn progressive relaxation techniques on the internet. PMR focuses on one body part in turn. This helps you focus on the present, avoiding annoying thoughts that block your sleep.
   • Hot showers can help support sleep. Consider soaking in a hot tub about an hour before going to bed. The water should not be too hot as it can cause irritation.

2. 

   
   
   Change where you sleep. To prevent insomnia, you should arrange a room or place to sleep so that it is attractive, peaceful and comfortable. Simply improving your sleeping environment can lead to good quality sleep.
   • If your home is noisy, you should buy equipment that emits white noise. They have the ability to mask annoying noises. You can also get white noise apps on your phone.
   • You should choose bed styles and upholstery with soft materials. If you are allergic to a particular fabric, you'll need to change to a new fabric. Adjust the temperature in the room. You should always keep the room temperature cool between 16 and 18 ° C (this can be quite cold for some people). Block all electronics and light screens.
   • Install a fan in the room to create white noise and circulate the air to cool the room.
   • Only use the bed to sleep and do "sex". Do not work or read books in bed. The bedroom is only for sleeping, not for other tasks.
   • Don't make an effort to fall asleep, but wait until you feel sleepy. If you can't fall asleep, get out of bed after 20-30 minutes and do some relaxing activities until you fall asleep.
   • Do not leave the clock in the room. After setting the alarm, you should keep all clocks in the room. Timing can increase stress and make insomnia worse.

3. 

   
   
   Note what foods you consume before bed. Eating a lot before going to bed a few hours can cause digestive disorders, stomach upset and interfere with sleep. Eat healthy, light meals before bed such as whole grains, fruits, and low-fat milk.

4. 

   Do not use stimulants before bed. Another major cause of insomnia is the absorption of sleep-inducing substances too close to bedtime. Alcohol, caffeine and nicotine are known to cause insomnia, and their effects can last up to 8 hours.
   • The general rule of thumb is to avoid caffeine after lunch, alcohol for six hours before bed, and nicotine (tobacco) a few hours before bed. Coffee increases the rate of neuron burning in the brain, causing the mind to think more. Alcohol, while making us sleepy, in fact affects the quality of sleep.
   • Coffee, black tea, green tea, hot chocolate, dark chocolate, soda, and energy drinks are caffeinated beverages. You need to avoid these when it is almost time to bed.
   • Sugar is also a stimulant and should be restricted at least an hour before bed.

5. 

   
   
   Find ways to stop brain activity before you go to bed. If stress is the cause of insomnia, you should limit brain activity before bed to remedy the problem. Establishing a pre-bed routine helps you relax and reduce stress before bed.
   • Consider doing a relaxing activity before bed. Read books with simple and humorous content. Take a hot bath. Meditation.However, avoid stimulating activities, such as using a computer and watching television.
   • You can also write down your thoughts every day. Take 10 to 15 minutes daily to list your worries or at least take time to think about your troubles. These thoughts will then disappear at night. Then it will be easier for you to fall asleep.
   • If you are still in bed worrying instead of relaxing, try some brain training exercises. List 50 boys names starting with the letter "A." Come up with a lot of fruit and vegetable names that start with the letter "C." It may sound silly, but in fact these activities help the mind dispel all anxiety and replace it with other thoughts.
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Part 2 of 3: Lifestyle changes

1. 

   Reduce stress. Problems related to work, study and social life can cause stress and lead to insomnia. You should limit or control daily stress to minimize symptoms of insomnia.
   • Adjust obligations and responsibilities reasonably. Many people are stressed by taking on too much work for themselves. If you don't have time to prepare a school barbecue, don't make a promise.
   • Remove the task from your "to-do" list if you find you don't have time to do it today. Ask a friend or relative for help with a few chores if you're too busy.
   • Get out of a stressful situation. If a relative or colleague is disruptive, limit your contact with them. If the social event is stressful, stay home.
   • Control your time to avoid stressful situations. If you don't want to be late, try to go to work early every day. If you feel pressured to do chores around the house, combine tasks that you can do at the same time. For example, buy medicine while visiting the department store after work.
   • Talk to friends and family about stressful issues. Find a friend or loved one to confide in during difficult days. Just get rid of any disturbing thoughts from your mind. If you are afraid to talk to others about your stress, keep a journal.
   • Talk to your doctor about your stress level. Your doctor may recommend lifestyle changes to help your body regulate the stress. They will also refer you to a counselor or therapist to help manage stress with you.

2. 

   Do exercise. Regular physical exercise can help regulate sleep. If you do not have a practice routine, you should form this habit to combat insomnia.
   • Do 20 to 30 minutes of vigorous exercise each day. Some exercise activities include cycling, walking, sports, or cardio on the internet.
   • Establishing a practice routine takes effort. You should adhere to a regular schedule. Enlist practice every morning or after work. Setting a workout time makes physical activity a part of everyday life like brushing your teeth or having dinner.
   • The length of your exercise session can affect insomnia. Physical exercise has a positive effect, but you shouldn't be doing too much activity right next to bedtime. Instead, exercise five to six hours before bed.

3. 

   Limit sleep during the day. If you have trouble sleeping, make up for daytime sleep. However, this makes insomnia worse. You need to limit your day's sleep, or better yet, eliminate it entirely. If you need to sleep, don't sleep for more than 30 minutes and should sleep before 3 p.m.

4. 

   Drug examination. Ask your doctor about some of the medications you are taking that can cause insomnia. If so, you should suggest changing medications or adjusting dosage. Check the label for daily use medicine purchased at the pharmacy. If they contain caffeine or a stimulant like pseudoephedrine, this could be the cause of insomnia. advertisement

Part 3 of 3: Seeking professional help

1. 

   Go to the doctor. If your acute insomnia becomes chronic (chronic) despite taking a variety of home remedies, you should see your doctor. You may have an illness that makes it difficult to sleep.
   • Some of the main causes of insomnia include chronic pain, depression, restless legs, heavy snoring (sleep apnea), urinary problems, joint pain, cancer, an overactive thyroid, menopause, heart, lung disease, and chronic heartburn.
   • Talk to your doctor about whether any medications you are currently taking may cause insomnia. Some medications that cause negative effects include antidepressants, blood pressure, allergies, weight loss, and emotional changes (such as Ritalin).
   • The doctor will look at the medical history and other symptoms that appear. You can list your problems and questions before going to see your doctor.

2. 

   Consider cognitive behavioral therapy. If sleep deprivation is the result of emotional stress, you can use therapy to manage it. Cognitive behavioral therapy works to control negative thoughts to help patients with insomnia.
   • Cognitive behavioral therapy (CBT) is used to combat chronic insomnia triggers such as sleep disturbances, unusual sleep habits, inadequate sleep hygiene, and sleep misconceptions.
   • CBT includes behavioral changes (maintaining normal sleep and waking times, eliminating day sleep habits), and addition of a cognitive component (thinking). Your therapist will assist you in controlling or eliminating negative thoughts, worries, and false beliefs that keep you awake. Your doctor will also suggest doing some outside activities, such as journaling negative thoughts or engaging in bad thought control.
   • You can seek out a therapist by consulting a referral. Also you can find a list of doctors through insurance. If you are a student, you can get a free consultation at the school.

3. 

   Learn about treatment options. If necessary, your doctor will prescribe medication to help you overcome your insomnia. Note that most doctors do not prescribe long-term use when treating insomnia, as it is sometimes used to address other potential problems.
   • Drug Z is a sedative and sleep-regulating type. They are prescribed as a course of two to four weeks because over time the effect is reduced. Side effects include excessive snoring, dry mouth, confusion, and drowsiness or dizziness throughout the day.

4. 

   Talk to your doctor about over-the-counter supplements. Currently there are many types of herbal or natural supplements that have mild sedative effects, sleep well and fight insomnia.
   • Valerian root has a mild sedative effect. This is sold as a supplement at the health food store. They have the potential to affect liver function, so consult your doctor before using valerian.
   • Melatonin is a hormone produced by the pineal gland in the brain and is essential in regulating the heart and sleep. Research has not yet proven effective in treating insomnia, but the hormone can be safely used in the short term.
   • Acupuncture is a method of pricking needles into points on the skin. There is some evidence that this remedy works to cure insomnia. You can turn to this method if the other methods don't work.
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Advice

• Chronic fatigue caused by moving across time zones continuously and changing time can cause insomnia.
• Most people need 7 to 9 hours of sleep per night, although some people may sleep for only 3 hours without chronic bad symptoms.

Warning

• Clinical depression is the main cause of insomnia and should not be treated with home remedies.