Some tips to improve your sleep and eliminate insomnia – Sleep hygiene

Sleeping hours are often a reflection of the kind of day you’ve had, especially the last hours. We try not to accelerate us, nor angry with all negative thoughts and concerns ruminate continuously throughout the day.

What we say to ourselves before going to sleep and while we’re in bed better or worse Insomnia: A situation in a timely insomnia caused by stress, consumption of stimulants or schedule changes, can trigger insomnia maintained if we are not able to handle it  Often when we spent a few days sleeping poorly tend to put us to bed in a state of alert, producing an anticipatory anxiety that difficult to fall asleep, thinking things like “to see how spend the night”, “hope to have power of sleep”, “I’m afraid time to go to sleep “” uff took half an hour and still nothing , “or when we woke up and looked at the clock and thought,” I have left only two hours of sleep, and if I do not sleep now, ” you’ll see me I’ll throw what’s left of the night without sleep as yesterday “,” with the things I have to do tomorrow “… these situations keep our brain awake making it difficult to sleep. What we say in this situation is vital because we ourselves can do to perpetuate insomnia. It is common to find people who say “I if I do not take the sleeping pill I do not sleep” but the day that you forget sleep because they have not thought like that would not sleep without pills. It is also important to be realistic and dramatize the consequences of not having slept well, without amplifying them , have realistic expectations about what we should strive to sleep and not sleep, the dream has to come alone. Now a day’s etizolam powder is more affective chemistry for insomnia.  Visit here to know where to buy etizolam.

Some tips to improve your sleep and eliminate insomnia - Sleep hygiene

Most improve with insomnia sleep hygiene Especially important are maintaining regular times for going to bed and getting up, avoid exciting after 17h, not sleep long naps (20-30 minutes maximum), end the activities and obligations, including work or play with computers / tablets from 8 pm to the brain have time to go into “night mode” or “I will prepare me to go to bed”, for which it needs several hours (which has not had time to do that day, let for the next day, do not worry) and if you do not feel sufficiently relaxed or sleepy, before going to the practice bed some relaxation techniques , especially meditation and mindfulness .you can see this post where you will find several describable audios, or if not d is pones a mP3 on the page tips blog .

Important: If you cannot sleep or wake up and cannot get back to sleep, instead of staying in bed tossing and turning, you better get up out of bed and do something relaxing, and when I return sleep, you return to the bed.

Use the bed only for sleeping and sex: Removes the bedroom TV and all stimulants appliances, radios, stereos, computers…

If you have trouble sleeping, avoid stimulants such as coffee, tea, chocolate and alcohol starting at 4 pm.

Sport regularly helps you sleep better provided it is done before 8 o’clock. Exercising at night stimulates our brain and can difficulty we sleep.

Contact with the daily sun improves the quality of sleep so we should expose him every day a few minutes, especially elderly people who do not leave their home and people who work long hours in offices with no windows or natural light and where the brain loses the stimuli that mark when it is day and when it is night. In people who cannot leave the house or bed-ridden, it has to assure them that the room is sunny and bright and blinds are raised during daylight hours. See the clarity and the sky may be sufficient. In these cases, melatonin may be treatment option resynchronization therapy circadian rhythms to improve insomnia. Also to reduce the effects of jet lag and people with very shallow dreams.

By contrast, use bright lights at night (whether lamps intense ceiling spotlights aimed at the eye, tablets, ipads, phones or computers) at home and especially in bed, stimulates the brain like daylight. This can reduce our nocturnal melatonin secretion worse sleep quality. Uses indirect lights dimmed for the living room and bedroom, and avoids the use of illuminated displays of any kind the night. If you use them, reduces glare to a minimum and do not use them in the dark, dimly lit better to decrease the contrast with the surroundings.

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