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Monday, July 4, 2011


What is Insomnia?

Most people have occasional problems and difficulty in sleeping. It is a very common and may not be considered as a health problem. Do not worry if you have difficulty sleeping at some point in your life.

Insomnia is a sleep and find it difficult to sleep or feel like not enough rest even after enough sleep. Thus patients suffering from insomnia are those who feel the lack of sleep / not sleep at night and less active / energetic during the day ..

Signs of adequate sleep is when you wake in the morning and feel energized and well rested. How much sleep you need depends on the individual and may only four hours a night, or perhaps up to 10 hours. Physiological sleep changes as age increases. Duration of sleep in the elderly are shorter than their middle-aged. They become less deep sleep and frequent waking at night. The elderly may be more sleep in the daytime. Children usually need more sleep than adults.

So we can say that insomnia is not a problem of how many hours a person sleeps, but the extent to which sleep is relax.

Signs and symptoms of insomnia
* Difficulty sleeping, lying in state care for more than an hour or more before being able to sleep.
* Sleep is not sleep, often interrupted, for example, wake up several times at night.
* Woke up early in the morning then it is difficult to connect back to sleep.
* Feeling tired or sleepy during the day cause frequent sleep during the day.

What are the factors that cause insomnia?
1. Lifestyle factors such as the increasing pressures of life whether at home or at work.
2. Health problems (eg, angina pectoris, arthritis, cancer, peptic ulcer / reflux, gastrointestinal tract), respiratory problems (eg asthma, bronchitis, chronic pulmonary obstruction disease, congestive heart failure) or frequently feel the urge to urinate (example: diabetes).
3. Psychiatric problems such as depression, anxiety disorders, substance abuse such as drugs and medications can cause insomnia.
4. An uncomfortable sleeping environment such as the room is too bright, the room temperature is too cold / hot

Measures to prevent:
* Consuming drinks that contain caffeine (like coffee, tea, cola) and alcohol, smoking or chewing tobacco 2 to 4 hours before bedtime, depending on how it can affect your ability to sleep.
* Sleep with an empty stomach or too full.
* Bringing disputes or problems to bed if they can be resolved before that.
* Forcing yourself to sleep and was worried about it.
* Sleeping intermittently during the day.

Exercise consistently 3 to 5 times a week. However, strenuous exercise before bedtime may make you difficult to sleep.

Relax before bedtime. Retiring from work a few hours before bedtime. Learn how to cool off and clear the mind from work or problems. This is because when your mind is too active, you will have problems to rest.

Make sure you are comfortable sleeping environment by reducing external interference such as lighting and noise. Sleep on a comfortable mattress, pillows or soft night clothes loose.

Sleep only when you feel sleepy and use your bed for sleep rather than as an office or place of watching television.

If you lie in care more than 15 minutes, out of the bedroom and try to do something fun and relaxing you.

Do relaxing activities as a practice before going to bed to create drowsiness such as:

* Warm bath
* Drink warm milk.
* Reading a book is boring or light reading materials like magazines.
* Listen to soothing music


kisses from EYKAZULAIKHA

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