Insomnia is actually the body’s way of saying that there’s something wrong. This can be caused by stress, caffeine, depression, changes in work shifts, pain, and so on. Many people have insomnia. They may not be able to fall asleep. They may also tend to wake up in the middle of the night and won’t fall back asleep, or wake up too early in the morning.
It may not be a serious problem, but it can make you fee really tired, depressed, and irritable. You will also have less concentration during the day.
Adults would need about 7-8 hours of sleep each night. If you don’t feel sleepy at all during the day, then you know that you get enough sleep. The amount of sleep you need stays about the same throughout adulthood. However, sleep patterns may change with age. Older folks usually sleep less at night and more during the day.
If your insomnia’s cause isn’t clear, then you doctor may recommend that you keep a sleep diary. Keeping a diary will help you see the pattern of when you go to bed, how long you have to lie in bed before you fall asleep, how often you wake up during the night, when you get up in the morning, and how well your sleep is.
Here are some things you can do to help you sleep better.
You should go to bed and wake up at the same time everyday, even during weekends. This will help teach your body to sleep during the night.
Develop a bedtime routine. Do the same things before going to bed every night. For example, you can take a warm bath and read a book fro 10 minutes before going to bed. In time, you’ll connect these activities with sleeping, and then doing them will make you sleepy.
Your bedroom should be used for sleeping only. Don’t eat, talk on the phone or watch TV while you’re in bed. Your bedroom should be quiet and dark. If there is noise, use earplugs or have a fan to mask the noise. If you must sleep during the day, hang dark blinds over the windows or wear an eye mask.
If you’re still awake after trying to fall asleep for 30 minutes, get up and go to another room. You should sit there quietly for about 20 minutes, then go back to bed. Repeat this as needed until you can fall asleep.
Try acupuncture! Some people find acupuncture to be very effective in helping them with insomnia.
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