11:34 AM
health advice
The most common sleep disorders is insomnia. Insomnia, or, in a scientific way, "Ince" - a very common phenomenon. Studies have shown that one in two Europeans occasionally suffers from insomnia. This brings the problem of insomnia at the social level.
Often accompanied by insomnia, nightmares, sleep, early awakening and poor sleep.Waiting for the night is unbearable. Excessively prolonged poor sleep may be a symptom of deep underlying disorders, including neurological and depression.
Insomnia may be associated with a variety of factors - the stressful situations in life, conflicts at work, family problems, alcohol, etc. If she wears a short-term - from one - two nights to a week, then it is quite possible to manage on their own. With longer duration of insomnia can take a chronic character, in this case you need professional help.
A few simple rules to help you cope with insomnia:• Get up at the same time every day. Lifting time must be fixed - no matter how late you went to sleep the night before. Once awake - wake up, not lying in bed.
• People sedentary occupations - office workers, drivers - have more problems with sleep. Body needs exercise, be sure to sport. This can be quite short, but the regular charge.
• Alcohol, caffeine and nicotine are powerful stimulants. Refuse them not less than three or four hours before bedtime.
• Day dream, even a short-term, increases the chances of the night insomnia. At least once a day, most people notice fatigue and sleepiness. Short 15-minute sleep may be useful, but do not sleep longer than 20 minutes. In this case, you will enter a phase of deep sleep and instead of relaxing you will feel worse than before.
• Be sure to ventilate your room at night, it is advisable to sleep with open window.Maintain normal temperature - not too cold nor too hot, about 16-18 °.
• Of course, good sleep is impossible without a comfortable mattress. In addition, scientists are advised to put the bed to the north or east. Try different direction, and then right for you.
• Also, do not read in bed, crossword puzzles. Tired of the day the body perceives this as a call for further vigilance. Doctors also do not advise calling friends late at night - at this time of the day our brains are least in need of new experiences.
• The most optimal position for sleeping - on the back. In this position, internal organs are relaxed, the person wakes up really refreshed.
Usually a person sleeps about eight hours a day. It turns out, about a third of the life we are in a dream. This is a fairly long period of time, take care of the benefits of this time. Sleep allows the body to relax, have a good rest and recuperate after a hard day.
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