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Many people suffer from insomnia because they worry so much about different things. If you cant fall asleep because you are thinking about various problems, try to set aside a specific time of the day to sort things out in your head. During that time, make a list of what you need to tackle, or write in a journal, and then do not think about it anymore when you go to bed.
Firstly, do not nap during the day and do try to get extra sleep on the weekends. This can throw off your regular sleeping patterns and make your insomnia worse. Limit the amount of caffeine you consume during the day and watch your alcohol intake, as this can also disrupt your sleep patterns. Smoking cigarettes is also not advisable, since smokers normally take longer to fall asleep and tend to wake up more frequently during the night.
If you have temporary insomnia, this means that you are getting inadequate or poor-quality rest. This can last from one night to several weeks. There are no set guidelines for diagnosing a patient with insomnia. This is because most people have their own sleeping patterns. What constitutes adequate rest for one person may not be adequate for someone else.
Try to eat light meals in the evenings, since eating too heavily prior to bedtime can lead to digestive upset which disrupts your rest. Have your heavy meal at lunchtime and in the evening have a sandwich or salad. Try to avoid greasy foods.
You should also try to limit the activities you are doing in bed. Many people rest better at night when they leave the bed for sleeping and having sex only. People who suffer from insomnia should not try to do things like study or talk on the phone while in bed.
Use your bed only for sleeping in and having sex with your spouse or partner. Try not to use it for recreational activities like watching TV and eating. Do not bring your work to bed with you; leave it in your office or den. If you prefer to read at night, read only books that are enjoyable and relaxing. Try not to read the newspaper as you may become stressed at any negative news reports.
Therapists often try to recondition a patient to relieve their insomnia. This new conditioning helps to associate your bed with rest. If you cannot rest at all in your room, move to another room, as you may experience better rest in there.
Remember; do not pressure yourself to fall asleep. This will only stress you and keep you awake longer. If your insomnia persists, speak to your doctor about it. He or she may recommend running some tests to determine whether there are any underlying health issues causing the insomnia. It is not generally a good idea to rely on sleeping pills to help you get rest. These pills may leave you feeling groggy in the morning, and they can be habit-forming if they are not taken properly.
Firstly, do not nap during the day and do try to get extra sleep on the weekends. This can throw off your regular sleeping patterns and make your insomnia worse. Limit the amount of caffeine you consume during the day and watch your alcohol intake, as this can also disrupt your sleep patterns. Smoking cigarettes is also not advisable, since smokers normally take longer to fall asleep and tend to wake up more frequently during the night.
If you have temporary insomnia, this means that you are getting inadequate or poor-quality rest. This can last from one night to several weeks. There are no set guidelines for diagnosing a patient with insomnia. This is because most people have their own sleeping patterns. What constitutes adequate rest for one person may not be adequate for someone else.
Try to eat light meals in the evenings, since eating too heavily prior to bedtime can lead to digestive upset which disrupts your rest. Have your heavy meal at lunchtime and in the evening have a sandwich or salad. Try to avoid greasy foods.
You should also try to limit the activities you are doing in bed. Many people rest better at night when they leave the bed for sleeping and having sex only. People who suffer from insomnia should not try to do things like study or talk on the phone while in bed.
Use your bed only for sleeping in and having sex with your spouse or partner. Try not to use it for recreational activities like watching TV and eating. Do not bring your work to bed with you; leave it in your office or den. If you prefer to read at night, read only books that are enjoyable and relaxing. Try not to read the newspaper as you may become stressed at any negative news reports.
Therapists often try to recondition a patient to relieve their insomnia. This new conditioning helps to associate your bed with rest. If you cannot rest at all in your room, move to another room, as you may experience better rest in there.
Remember; do not pressure yourself to fall asleep. This will only stress you and keep you awake longer. If your insomnia persists, speak to your doctor about it. He or she may recommend running some tests to determine whether there are any underlying health issues causing the insomnia. It is not generally a good idea to rely on sleeping pills to help you get rest. These pills may leave you feeling groggy in the morning, and they can be habit-forming if they are not taken properly.
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