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| 6 Practical Steps to Overcome Insomnia Posted: 08 Mar 2012 11:06 AM PST
Insomnia is not a disease, but symptoms that arise as a result of several factors such as physical, psychological, and habits. There are some indications symptoms of insomnia such as eyes closed harder, waking up several times, even waking up too early. Lack of sleep due to insomnia affects many things, ranging from impaired concentration to increase the risk of heart attack. Hence, it needs the proper ways to overcome your insomnia, among others: Avoid Afternoon Sleep The first way to overcome insomnia is, do not nap too long. 2008 study showed that 45-minute nap can improve memory function, lowers blood pressure and relieve stress. However, for people who suffer from sleep disorders like insomnia, a nap would make it difficult to sleep at night. Turn off the room lights Retina has a lot of light-sensitive cells, i.e. cells that sense light and send signals to the brain to give a clue whether it was daytime or late. Lights in the room will emit a beam that is quickly absorbed by the light-sensitive cells in the retina. These cells will send signals to the brain and convey the message that it was still light or daylight. Place a pillow between your legs Quite often when I wake up, get a sore back. Even if symptoms are not severe, but it can interfere with your comfort during sleep. For more quality sleep, put a pillow on his head and between his knees. If necessary, add a rolled towel under the hips. This will help ease the strain on the joints of the spine and maintain the normal contour of your bones. Use the Right Pillow Use a pillow that has a good texture and in accordance with the curve of your body or head. Using the right kind of pillow will help you get more quality sleep and relief from neck pain or stiffness when I wake up. Diligent exercise For those of you who have trouble sleeping at night, regular exercise can be a natural solution for you. Studies suggest that exercise or regular physical activity may help a person to sleep better at night and stay in shape during the day. This can occur because, when you burn more calories during exercise, at night your body will give a signal to rest, in the form of drowsiness. Yoga and Tai Chi is a sport which is recommended if you have trouble sleeping. Do not Smoke Nicotine contained in cigarettes could be a risk factor for sleep disorders known as dangerous obstructive sleep apnea or blockage of the respiratory flow. According to the Mayo Clinic, smokers are three times more likely to suffer from OSA than those who never smoked. Snoring is very loud and woke up gasping are two common symptoms of OSA, which if left untreated can lead to hypertension, heart failure and premature death. Hopefully the above tips to overcome insomnia can help you get quality sleep to health and fitness of your body. |
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