Insomnia or sleep disorder - a problem faced by almost all. Insomnia is characterized not only by lack of sleep, but also the inability to sleep well, and may also include difficulty falling asleep ambien helps after stroke, duration of sleep or lack of early awakening followed by the inability to fall asleep again.

Causes of insomnia

Unfavorable situation in which a person goes to sleep, such as noise, heat / cold, too hard or too soft bed; change of lifestyle, such as travel, moving to a new apartment, stressful situations at home and at work, illness, leading to pain, shortness of breath or frequent urination; anxiety / depression.

Symptoms of insomnia

If a person can not sleep in a stressful situation or insomnia celebrated several times a year, you can try to solve the problem. Repeated episodes of insomnia, or prolonged period, when a person can not sleep, insomnia associated with depression, or if you can not cope with the problem, need to see a doctor and specialist advice.

What you can do

You may need a few weeks to establish a new, natural sleep and wakefulness. Consult your doctor if you do not notice any improvement after taking the following measures:

Do not drink alcohol in the evening. Despite the fact that alcohol has a short-term sedative effect on the body, and a person can quite quickly fall asleep after drinking alcohol, the alcohol has at least the action and the deep sleep phase. You may suddenly wake up, after its effect is finished. do not smoke, especially when lying down in bed. Nicotine has a stimulating effect, which does not allow you to sleep and interfere with the normal process of sleep.

Do not drink coffee at all or try to drink it less. Caffeine stays in the body for 12-24 hours. Remember that in addition to coffee, caffeine containing foods such as chocolate, cola and tea. If you suspect that caffeine is the cause of your insomnia, do not use products containing caffeine for at least 12 hours before sna.sleduet keep in mind that some drugs disrupt normal sleep patterns. Many non-prescription medicines used for colds, as well as containing pseudoephedrine have the same stimulating effect on the body as caffeine. Therefore, before taking the drug should ask the pharmacist how this drug affects sleep, and if he can maintain the waking state, if it can not be replaced by another.

Do not overeat just before going to bed. The unpleasant feeling of fullness may inhibit sleep. It is better to confine a light snack. So you can satisfy your hunger without disrupting the sleep mode. Many unconditionally believe in the miraculous power of cup of warm or cold milk. You can add a little honey, cinnamon or vanilla. For some more suitable cup of herbal tea does not contain caffeine. Take a bath for an hour or two before bedtime. It relaxes tense muscles, and you want to sleep. However, do not take a bath immediately before going to bed, because it will have a stimulating effect on the body and will not let you sleep. Try to choose the optimal time for you.

Take regular exercises. So you will relieve tension and feel the cheerfulness in the morning. In addition, the exercise you take away a lot of energy, and you will be tired in the evening physically, that improves sleep. But avoid vigorous physical activity for a few hours before bedtime, because while the nervous system is stimulated and the normal process of sleep is disturbed. in the bedroom should be quiet and dark. If noise interferes with, try using earplugs or device "white noise". Some prefer to fall asleep to the sound of the dryer or air conditioner.

The optimal temperature for sleep 15.5-18.3 degrees. Also for a good sleep it is very important that the mattress was quite firm and comfortable. short afternoon nap is better to refuse. Sleep fitfully, not longer than 20 minutes, may, oddly enough, to act on the body's refreshing. However, a longer nap after 4 pm may affect normal sleep patterns and contribute to insomnia.

Read a few minutes before you turn off the light .This will help you relax and will cause drowsiness. not recommended for counting sheep. Account means a focus on a specific task. On the contrary, try to imagine yourself in a pleasant environment. Use your imagination to hear the soothing sounds during sleep. Bed should be a place for recreation. Activities such as watching horror movies, estimation of your costs and making plans for the next day, causing stress and anxiety, so it is best not to do in bed.