Simple Tips to Avoid Insomnia
Insomnia affects about one-third of the adult population worldwide and women are twice likely to suffer from insomnia than men. Some researches suggests that certain social factors, such as being unemployed or divorced, are related to poor sleep and increase the risk of insomnia in women. Also, for most of us, the quality of our sleep will decrease as growing up.
Though sleeping pills can bring some relief initially, the dangers associated with it far outweigh its benefits. A holistic approach involving analyzing the state of mind, dietary habits and lifestyle can give permanent relief. The following natural tips can help you in overcoming insomnia and we believe will help you too in getting a deep, peaceful sleep day after day, check this out!
1. Limit your intake on chocolates, colas or foods containing caffeine prior to bedtime. Caffeine stimulates your brain and makes it difficult for you to fall asleep. Same is the case with smoking.
2. Take deep breaths. With each breath you inhale, smile and imagine you breathe in happiness and positive energy, and with each outgoing breath imagine you are exhaling stress, worries and tension.
3. Establish a consistent bedtime routine, and try to go to bed at the same time every night.
4. Get plenty of exercise during the day. The more energy you expend during the day, the sleepier you will feel at bedtime.
5. Establish the bedroom as a place for sleep and sexual activity only, not for reading, watching television, or working.
6. Take a hot bath about 2 hours before bedtime.
7. Keep the bedroom cool, well ventilated, quiet, and dark.
8. Avoid looking at the clock -- this promotes anxiety and obsession about time.
9. Avoid fluids just before bedtime.
10. Avoid television just before bedtime.
11. Eat a carbohydrate snack, such as cereal or crackers, just before bedtime.
12. Move to another room with dim lighting if sleep does not occur within 15 - 20 minutes in bed.
If changes in sleep hygiene do not help, prescription medications (including benzodiazepines) may be appropriate. Benzodiazepines include temazepam (Restoril), flurazepam (Dalmane), estazolam (ProSom), and triazolam (Halcion). Benzodiazepines may cause psychological and physical dependence. Physical withdrawal symptoms may occur if the drug is not carefully tapered following long term use. Most common side effects of benzodiazepines include drowsiness, impaired coordination, fatigue, confusion and disorientation, dizziness, decreased concentration, short term memory problems, dry mouth, blurred vision, and irregular heart beat.