insomnia, practical guides to follow


When occasional insomnia occurs, it is best one follows some practical steps to help overcome such habits. However there are things you must do or avoid to help you sleep well. What about occasional insomnia? Some of these practical steps will help:

1. Avoid alcohol as well as stimulants such as tea or coffee near bedtime.
Many people mistakenly believe that alcoholic beverages will help put them to bed. However, clinical studies show that alcohol can have rebound effect and keep you awake.
2. Quit smoking.
One authority notes; “smokers have greater difficulty falling asleep, because cigarettes raise blood pressure, speed up heart rate, and stimulate brain-wave activity. Smokers also tend to wake up more in the middle of the night, possibly because their body is experiencing withdrawal symptoms”.
3. Avoid extreme mental or physical stimulation just before bedtime.
Exercise promotes proper rest but not if done immediately before trying to sleep. Tackling big problems or mental challenges just before you go to bed can interfere with the relaxed mood often needed to drift off to sleep.
4. Make sure that your bed-room is quiet, dark and where possible, relatively cool.
Regarding noise, considered one famous study of people living near an airport who claimed that they no longer heard the airplanes. When their sleep patterns are tested, their brain waves recorded each landing and take off! The researchers concluded that the test subjects averaged about one hour less of quality sleep each night than those in a quieter zone. Earplugs or other devices of reducing noise would have greatly assisted them in getting restful sleep. Some find that white noise (defined as any low-frequency, steady, and monotonous hum), such as made by an electric fan, is especially helpful if there is a need to mask street sounds.
5. Be cautious about taking sleep-inducing medications.
There is growing evidence that many drugs prescribed to induced sleep are habit-forming, lessen in effectiveness with prolonged use, and have damaging side effects. At best, such drugs may be useful for short term therapy.
Since insomnia can be brought on by stress, it is thought that one key to healthy sleep is making the time the time just before to bed a quiet, pleasant period. It may be helpful to set aside the cares of the day and to do something enjoyable, such as reading. So when next you want to avoid occasional insomnia, why not try the above practical steps.

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