10 tips on how to overcome insomnia Ambien
If you suffer from insomnia, there are many ways to change lifestyles and behaviors that will help you build a dream buy ambien online. Shown below are a few tips on how to overcome insomnia.
Each day wake up at the same time. Over the weekend, really want to sleep in, especially if you do not sleep for a week. However, if you suffer from insomnia, you should get up at the same time as on weekdays, to accustom your body to wake up at a certain time.
Avoid nicotine, caffeine, alcohol and other stimulants. Also included are some drugs such as theophylline, beta-agonist (usually in the form of the inhaler) and a decongestant and decongestant that is taken just before bedtime. The effect of caffeine can last up to 24 hours, so its use will certainly affect sleep. Caffeine not only interferes with sleep, but also contributes to frequent awakenings. Alcohol has a sedative effect in the first few hours after ingestion, but then can lead to frequent awakenings, after which you can not go back to sleep.
Do not sleep during the day. Although naps seems appropriate way to obtain the required dose of sleep, this is not always the case. It is important to establish a sleep mode after dark. Frequent naps can affect the quality of nighttime sleep. But a short nap (about 20 minutes) in the afternoon can be helpful, if it does not prevent you to fall asleep at night.
Exercise regularly. Regular exercise improves the quality and duration of sleep. Ho exercise just before bedtime can excite that prevent you from falling asleep. Try to finish the exercise at least three hours before bedtime.
Limit activity in the bed. Bed is for sleep and having sex, and for nothing else. If you suffer from insomnia, do not learn, do not talk on the phone, do not read, do not watch TV, do not listen to the radio when you are in bed. All these activities can increase the activity and stop you from falling asleep.
Do not drink and do not eat before you go to bed. Dinner or a snack just before bedtime activates the digestive system and prevents you from falling asleep. If you suffer from gastroesophageal reflux or heartburn, you the more important to avoid eating and drinking before going to bed, as it may worsen your condition. Excessive fluid intake will lead to bladder filling, and you'll often have to wake up to go to the toilet.
Create a comfortable environment for sleep. Temperature, lighting, noise, and should be under control and promote healthy sleep. Your bed and pillow should be comfortable. If you have a pet, it should not sleep in your bed.
Leave all the experiences of the bedroom threshold. If you like to think about the future or remember the past, lying in bed, take the time to this task for the bedroom door. The main thing - do not deal with these things when you're trying to sleep. Make a to-do list for tomorrow at the end of the working day. This will save you from a single source of anxiety.
Reduce your stress. There are many ways of relaxation techniques and stress reduction, which will help relax the body and mind before bedtime. For example, progressive muscle relaxation (possibly record), deep breathing techniques, imagination, meditation and biofeedback.
Refer to cognitive psychology. Cognitive therapy helps people suffering from insomnia, to identify and correct inappropriate thoughts and attitudes that prevent sleep. In addition, cognitive therapy provides information about sleep norms, age-related sleep changes, helps to set realistic goals associated with sleep.
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