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.
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.
