7 tips to prevent insomnia
If come three times a week or more, repeatedly broken sleep, sleep problems, sleep in and wake up after a short time, feeling tired, feeling irritable throughout the day, and inasomaniya or symptoms of insomnia. Niuroharamonala imbalance in the brain cause insomnia. Due to problems with performance, intelligence, and attention may decrease. Physical damage.
For example: ojanadhikya, rogapratirodha power loss, diabetes, high blood pressure and increases the risk of huderagera. Because1. Stress, anxiety, depression, trauma - the next situation.
2. Disturbed sleep environment, such as excessive noise, lighting, hot or cold.
3. Changes in sleep parameters, which melatonina brain hormone disruptors that nihsarane.
4. After I quit smoking, excessive alcohol or enjoying kyapheina.
5. Sleeping in the TV, play video games.
6. Long-term physical illness, such as arthritis, cancer, huderaga, lung disease, gastric, thyroid problems.
Advice for 7 tips to prevent insomnia
Make a habit of sleeping at the same time every day. Dinasaha holiday at the same time every day to wake up and read.Use the bedroom only for sleeping. I do not have the extra sound or light.
Light hot water bath before sleeping, reading books, gentle songs, worship or yoga can help. The clock will not see again.
4. Do not try to force sleep. I would not refer to it in 0 minutes. Go to another room, I do not see the light come up.
5. Do not take more than 30 minutes to rest at noon, three o'clock before it is cured.
6. Sleep four - six hours before the heavy work, exercise, and alcohol, coffee, smoking avoid this habit.
7. I get two hours sleep before the evening meal. The appetite can get a glass of milk.
