0 how to treat insomnia without drugs

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Sleep is an essential part of maintaining the stability of one's health. Unfortunately, sleep for some people is not easy. There were difficult to fall asleep, frequent waking during sleep, or sleep only intermittently. Various known sleep disorders such as insomnia.

Almost everyone has experienced trouble sleeping. Cause, stress, pain in a certain place, or by drinking too much caffeine and alcohol. If only occasionally, insomnia does not cause problems, but if it happens repeatedly and for a long time, will lead to serious problems.

Insomnia does not just affect energy levels and mood, but also general health. Sleep can increase endurance. Lack of sleep, not only cause disruption endurance, but also concentration problems. Distraction can carry a fatal accident while driving or operating heavy machinery. To deal with insomnia, you can try the following tips:

Create a sleep schedule
Try to start to fall asleep and wake up at the same hour every day, including weekends. If you are used to sleeping at certain hours, the same habits will also appear next night. Also limit the time in bed. Too long in bed makes sleep is not healthy.

Avoid the urge to sleep
The harder you to sleep, it makes you more awake. Reading a magazine, a book, or watching television can make you drowsy and then fell asleep. Warm water or a snack before bedtime can help you fall asleep.

Avoid nicotine, alcohol and caffeine
Cigarettes, like alcohol and caffeine will disturb your sleep quality. Tea, soda, and chocolate, included in the list of foods that contain caffeine. In addition, some drugs also contain substances that make the system more active body, so that you will be hard to fall asleep.

Consider food
Expand eating animal products such as milk, cheese, meat, or fish. These foods contain tryptophan, which is a type of fatty acid that produces serotonin and relax the nerves in the brain center.

Comfortable number one
For matters of sleep, comfort is key. Make sure that you use the bed still has a good and clean sheets and pillows awake. The music is soft as a bedtime also can help lead you to a natural sleep. Reduce noise can disturb sleep, such as the sound of the fan, door, or other annoying sounds. Reduce drinking before bedtime, so it does not make waking up to urinate.

turn off the lights
Do not forget to turn out the lights. Light will make the brain receives the message as a sign to stay awake. In addition, take hours of your sight. Avoiding hours known to be effective to help people fall asleep by 90 percent. When you wake up and look at the clock, then your body is experiencing a transition from sleep to wake up, consequently you will find it hard to fall asleep again.

If you suffered insomnia is chronic, it means you need professional handling. Visit your doctor to determine if insomnia is based on physical or mental illness

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