Insomnia: Six Tips for Better Sleep

    Insomnia: Six Tips for Better Sleep

    THEinsomnia it is a problem that we have all suffered from to some extent
    measure, especially when we have experienced particularly stressful moments
    of our life. Precisely these days, when sleeping well is
    fundamental to recover strength and relax, to reconcile sleep is there
    hard. Something perfectly normal, due to the fact that the excitement
    that cause sress and anxiety prevents us from relaxing.

    A bad quality of sleep
    worsens our cognitive performance, reduces our memory capacity,
    attention and concentration in various tasks. When insomnia becomes
    serious, it can cause even more serious damage on a physiological level. Today, yes
    estimates that between 12 and 40% of people over the age of 65 suffer in some
    way of insomnia. Precisely because of the high incidence of insomnia,
    there are many treatments that are applied according to the circumstances. One of the psychological techniques
    to combat insomnia is Stimulus Control Therapy. To this
    By the way, University of Arizona psychologist Richard R. Bootzin,
    has been working with people with insomnia for years and has reviewed previous studies
    related to this research field. In this way, he established some lines
    general which are usually effective in the majority of people who
    they want to fight insomnia. Sleeping tips: - Go to bed only when you are
    is really sleepy - Don't use the bed for
    do other things like reading, watching TV, or other non-related activities
    sleep, except for sexual activity of course ?! - If you are unable to reconcile
    sleep within 15 minutes, get up again, go to another room and
    get comfortable. Go back to bed only when you are really sleepy. - If you still fail to
    sleep, repeat the previous step as many times as necessary. - Set the alarm and get up
    always at the same time every morning, regardless of the amount of
    sleep you have. This will allow the body to acquire a constant rhythm
    of sleep-wakefulness. - No taking breaks to sleep
    during the day. In addition to these tips for
    sleep there are other details that we should keep in mind and that they are
    supported by scientific research: - Do not consume caffeine at least
    within six hours before going to bed as she activates the system
    central nervous. - Don't exercise too much
    physical before going to bed. Physical activity has been shown to increase i
    levels of the "stress hormones", subsequently these levels go little to
    slightly decreasing. It is best to exercise in the morning or in the afternoon
    before dinner. - Reduce the light in the room from
    bed, as sleeping in too bright a light has been shown to cause
    hormonal imbalances, fundamentally altering melatonin levels e
    also causing an increased risk of developing obesity and diabetes. As you can see, the advice
    to sleep are very simple. Stimulus Control Therapy is based
    in the idea that we connect some environmental stimuli with some thoughts or
    behaviors. In other words, we learn to relate the bed with
    some things that are not sleep (eg TV); for this reason, when
    we go to bed, we do not have a conditioned reflex that facilitates us
    to indulge in sleep. This therapy is aimed primarily at creating a strong
    direct bed-sleep relationship. Another excellent idea for
    fighting insomnia is to learn some relaxation techniques,
    since it is proven that the more we try to sleep the more
    it will be difficult for us to succeed. But if we learn to relax,
    it will be easier to sleep.
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