How to Overcome Insomnia

disorders Insomnia

If you suffer from insomnia and not getting enough sleep because of the disorder is insomnia. Here are some tips on what to do and what to avoid to treat insomnia.

The inability to sleep is a disorder known as insomnia. Insomnia disorders according to a report from the American Academyof Sleep Medicine (AASM), about 30% of the population struggle with insomnia at some level. One in ten adults suffer from insomnia to the point disorder that inhibits their daytime routines.

Insomnia affects the health of both young and old. While teens and college students may repeatedly face, as well as parents. Frequent travelers and shift workers are also at high risk. Pregnant and menopausal women, often experience insomnia disorder.

How to Overcome Insomnia

• exercise

Many people with sleep disorders move too much during the day. They may work on a computer sitting or retired and watching television too much. If you're not used to exercising, start slowly getting exercise. Just 15 minutes a day can make a difference in getting to sleep. Try to get at least a few minutes of exercise, about 30 minutes before bed, because it allows your body will be tired and sleepy.

• Drink warm milk or herbal tea-Just before bed

Calcium in milk is good for soothing frazzled nerves, help you relax. Herbal teas also help, if you do not like milk. Make sure it's herbal tea and black tea that contains no caffeine.

• enjoy snacks

Choose snacks low protein and high carbohydrate, snack about an hour before bedtime. Choose foods such as eggs, cottage cheese, chicken, turkey, and cashews (trypothan containing L-amino acids are useful conducive to sleep.)

• Establish a regular bedtime

Your body likes consistency, so go to bed at the same time. Also, be sure to have food and eat at regular times. Hopefully, your body gets more fit with the routine and make a difference in overcoming insomnia. When choosing a regular bedtime, memilihlah reasonable time between 9-10 hours a night.

• Create a comfortable sleeping environment

Too often people suffer from insomnia as they sleep next to their laptops, cell phones, and pagers. Keep your alarm clock so as not to look so you can not look at the time, and thought, "I still do not sleep!" This will only add to the anxiety of your sleep. Make sure the mattress soft and comfortable.

What to Avoid

1. Caffeine, alcohol and tobacco - in addition to coffee, other drinks that do not contain caffeine (such as soda, chocolate, and black tea). If you think a glass of wine makes you sleepy, be aware that it can cause sleep problems, preventing you from getting to sleep is disrupted.
2. Avoid long naps or frequent - if you frequent naps during the day, chances are you will find it difficult to sleep at night. However, it's okay to take a nap.
3. Excessive TV Viewing - watch TV too often at night can increase insomnia. Do not let this sleeplessness continues to hit, because not only rob your good night's sleep, but it can also turn into serious medical problems.