how to deal with insomnia
Answers
Answer:
Some tips on how to deal with insomnia:
1)Make sure your bedroom is quiet, dark and cool.
2)Stick to a regular sleep schedule.
3)Avoid naps. If you feel that you have to take a nap, limit it to 30 minutes before 3 pm.
4)Exercise, but not within four hours of bedtime.
5)Cut caffeine after 2 pm.
6)Don’t take water to bed – it’s a trigger to your body to wake up for a drink.
7)Write down your woes.To quiet wakeful worrying, jot down your concerns and the steps you can take to solve them.
Answer:
here is ur answer
Explanation:
1)Wake up at the same time each day.
2)Eliminate alcohol and stimulants like nicotine and caffeine.
3)Limit naps. While napping seems like a proper way to catch up on missed sleep, it is not always so. It is important to establish and maintain a regular sleep pattern and train oneself to associate sleep with cues like darkness and a consistent bedtime.
4)Exercise regularly. Regular exercise can improve sleep quality and duration. However, exercising immediately before bedtime can have a stimulant effect on the body and should be avoided
5)Limit activities in bed. The bed is for sleeping and having sex and that's it. If you suffer from insomnia, do not balance the checkbook, study, or make phone calls, for example, while in bed or even in the bedroom, and avoid watching television or listening to the radio.
6)Do not eat or drink right before going to bed. Eating a late dinner or snacking before going to bed can activate the digestive system and keep you up. If you suffer from gastroesophageal reflux (GERD) or heartburn,
7)Make your sleeping environment comfortable. Temperature, lighting, and noise should be controlled to make the bedroom conducive to falling (and staying) asleep.
8)Get all your worrying over with before you go to bed. If you find you lay in bed thinking about tomorrow, consider setting aside a period of time -- perhaps after dinner -- to review the day and to make plans for the next day
9)Reduce stress. There are a number of relaxation therapies and stress reduction methods you may want to try to relax the mind and the body before going to bed
10)Consider participating in cognitive therapy. Cognitive therapy helps some people with insomnia identify and correct inappropriate thoughts and beliefs that may contribute to insomnia.