Insomnia

You lie in bed, wide, awake in the middle of the night. You hit hay 3 hours ago, but try as you may, there's no way you can catch the dreamland.

According to the American Sleep Disorders Association,
insomnia ranks right behind the common cold, stomach disorders and headaches many seek a doctor's help.

Sometimes can result in chronic insomnia, which could cause psychiatric disturbances - breathing problems,
or unexplained leg movements during the middle of the night. It may take NOT just one therapy; it may require
a combination. "Sleep is said to be an unavoidable interval in the 24-hour day" even without a sleep medicine or pills - helping you remain active through the day without drowsiness.

Setting a "sleeping time" say, 1:00am to 6:00am to help achieve a daily circadian rhythm, the so-called body clock that regulates most internal functions. You'll know when you reach the point where you've had enough sleep -you'll wake up refreshed, energetic and ready to take on your day.

Don't waste your time in bed - as you grow older, your body needs less sleep. Most newborn babies sleep up to 18 hours a day. By the time they're 10 years old, and drops to 9 to 10 hours. For adults, there's no "normal" amount of sleep, an average of 7 to 8 hours is efficient enough. Don't watch TV, talk on the phone, surf the internet, read, eat or perform mundane tasks or argue with your spouse in bed. Use your bedroom ONLY for sleep and sex.

Clinical experts advise; coffee, colas and even chocolate contain caffeine - powerful stimulants that can keep you up should be avoided after 4:00pm.

Key Health Warnings:
• Avoid alcohol at dinners - it depresses the central nervous system, thus disrupt your sleep too.
• Certain mediations, such as Asthma sprays can also disrupt your sleep.
• Observe any side effects caused by
any prescription medication taken routinely.
• Eat a light meal before bedtime.
• Bread and fruits will do nicely an hour or two before you hit the hay time.
• Take a glass of warm milk.
• Avoid sugary snacks or meals that can excite your system or heavy meals that can stress your body.
• Older adults should avoid drinking too much of fluids before bedtime.
• Create a comfortable sleep setting - keep calm and to prevent nervousness and anxiousness over your nervous system that impairs your ability to sleep and triggers a phobic response.
• Light exercises in the afternoon or early in the evening, will help fatigue your muscles, but will raise your body's temperature, thus may be induce sleepiness. This triggers a deep, nourishing sleep that the body
craves the most for replenishment.
• If your partner is with you, try sex before bedtime. Most pleasurable and mental way to physically relax your body to loose itself before setting down to sleep. Researchers found that hormonal mechanisms triggered during sexual activity help enhance a good sleep. But its wise to kick off all anxieties or nervousness before sexual moments.
• Warm bath helps to normalise your body's temperature - to retain a healthy circadian rhythm for sleep. We advise that you have a mild-warm bath 4 or 5 hours before bedtime.

In conclusion, examine your work schedule.
If your work requires irregular day and night shifts, we advise you get a steady routine to catch a sleep, especially at nights, when you're off duties. And embrace a quick, deep sleep during the day at days you're
working at nights. Love your sleeping times - avoid all technological troubles to friends, business and family!

Catch more of our Clinical Health Care you seek for; through our eBooks; visit us today Click on
https://resources.anchoragehealthclinic.com

WhatsApp us at +2349029477510