How to Fight Insomnia
Sleep is necessary for the body is constructed in everyday activity. The conscious rest, while the subconscious is responsible for giving effect to the replacement of the weary bodies and their component cells. A perfect coordination allows everything is ready to face another day.
We treat insomnia as a pesky virus that does nothing but take away our health. And as such, without mercy will be treated with all the weapons in continuous avalanche, we are able to handle.
Causes of Insomnia
Above all, taking drugs is strictly forbidden, except for severe cases and under medical supervision.
Addictive drugs. A priori, appear to solve the problem. But little by little, it will reappear and the dose should be increased to to be ineffectual. Any drug brings more disadvantages than advantages. And, most assuredly, not only just not fix the problem that if it has begun to acquire a few more. It is the right way, but the comfort and the apparent short-term results offer an irresistible temptation.
Sleeping pills do nothing to treat the symptom, which is the lack of sleep. But do not try never the cause. Lack of sleep can be due, for example, stress. In this case we must fight not to insomnia, but to stress. If you decide on the most comfortable, such as pills, not only will eventually follow the same (or more) insomnia, if the initial problem that will be added to the drug dependency and some other side effects .
Mastering relaxation methods puts us in an advantage over those who do not know. No doubt, if so, you are able to stand up to one of the problems that affect humanity: the inability to sleep when needed.
Even when, in the worst case, the relaxation does not get pursing this dream, which can resist both sometimes, the truth is that it is a powerful ally to ward off the consequences of this widespread problem.
Indeed, assuming that do not hit my eyes all night, deep relaxation state provides a nice and quiet. Requirement: You must master the technique and believe in it. It also provides rest. And chances are that you stay full exercise relajatorio completely numb, which bum boy with newly lavadete.
Anyway, nobody can live without sleep at all. And many people, sleeping, believe they have not reached the limbo ever. So to start, you should take this attitude: “If I do not sleep, rest, and I do not care.”
Use your imagination to merge onto the stage pleasant as possible: go to your own desert island with every comfort, dive to 200 meters under the sea, a shark eat (do not be afraid, can not hurt you and you can stand under water much more than them).
If at least get away nervousness, fit a good chance that the dream appears when you least expect. One thing is certain: while you are deeply concerned about whether or not the dream appears, that, except exhaustion, will not come. So please forget about the problem and as quiet as you know. The dream is always surprising in its appearance. If they fail, at least you feel good. However, here are some recommendations that can help you combat the dreaded insomnia.
It is often believed that coffee or tea just might affect the quality of sleep. And the truth is quite the opposite. Alcohol abuse, which at first seems to offer a very promising drowsiness, just to prevent the proper rest. The body that is operated without a few cafes, function known as the dose is gradually suppressed. If coffee is necessary for proper operation, it is clear that there is something to be improved.
Anyway, it’s like a fish biting its own tail: the exciting substances such as coffee or tea, appear to provide an energy that might otherwise should be given with adequate food and appropriate rest. And prevent the natural functioning of the body, because that is who dictates when to rest and when to work. Once entered into the vicious circle, to get out is necessary to decrease the amount of exciting substances as given rest and natural energy supply.
So, to sum up, it is likely that the lack of sleep comes from things as trivial as a few more cafes. You have to check. And then decide if it is worse to run out to a cafe or incessant tossing and turning all night.
Fear of not sleeping
Certain causes, which are usually transient, may lead to the path of insomnia. Some concerns were resolved and labor, physical discomfort, excessive worries, and so on. night can leave us empty. And when night comes, and all is fear of not sleeping. Once they have gone the causes of insomnia, it is possible to persist the fear of not sleeping. And the accused causing nervousness around and around in bed and discomfort to the spouse, if applicable.
The relaxation in these cases, it behaves like an insurance policy. If you do not sleep, no matter: I feel comfortable anyway. And rest. The fear of insomnia should disappear if you have the right tools. And these tools have them. Reading can help. Advise you on the nightstand BOE’sy a complete collection of a whole try to read without getting fried in the attempt.
I saw a company a glowing plants, beautiful, which, to put them with mine, they definitely had wilted pure envy.
Apparently, everything was the same: the payment, the sun, watering … But those had a sweeping green.
I asked the gardener who took care of them. I told him that put all my efforts where they were as healthy as possible. Finally I said, iron, iron put them …! And I did. And little by little, the forbidden truth, which came out only in movies and in a few other plants, appeared. All fertilizers had been providing unable to give. It’s like a car: much motor, lots of suspension, not run without wheels, or no spark plugs, all necessary for the proper functioning of the whole.
The absence of a single substance, iron, prevented the normal development of a plant, be far less complicated than a person.
The human being needs a variety of things to “work” properly. Is far more complex than a plant. Human beings have a nervous system, a temperature regulating system, a mechanism that determines which substances harmful or not you are to eliminate or reserve, a military scholar immune system defends the many aggressors, rapid adaptation to the environment, etc …
All this takes place at the cellular level. For the creation of energy, or to maintain the temperature, which is something I do not even need to pay attention, the cells must burn sugar. To burn sugar calcium must be present, if you are poor, it takes “borrowed” from the bones. Another metal, zinc is necessary for the synthesis of proteins and nucleic acids such as deoxyribonucleic acid (DNA). Always involved in cell division. And participates in the release of carbon dioxide in the lungs.
The tendency of civilization to consume an increasingly competitive power in price, which is, apparently, all that matters in the short term (long-term because everything tends to settle scores), forgetting that competence in concepts such as quality and health, make the body is always adapting to adverse circumstances, such as lack of nutrients or excessive harmful elements.
Overexploited A land full of insecticides, pesticides, herbicides, hormones …, produces plants of dubious quality, which, to finish to fix it, are preserved over time base of more harmful substances, without loss of nutritional value minimum required.
On the other hand, animals, fattened on the basis of the method to produce more benefits to industry, fueled so incredibly insane, as we have seen repeatedly in the media, which are still being added preservatives, dyes and disimulantes have not been spent with the plants, ensure that the body has to get used to fund afloat. The body is obviously at a disadvantage compared to other fed a healthy and natural.
On the other hand, modern life is characterized by certain vices in the art of nurturing, which are far from ideal: we eat too much meat, do not provide enough raw foods like fruits and vegetables, grains are refined too much, taking away with this process, the major vitamins and minerals, there is excess sugar, a real poison to the body, and “fats” artificial oils that do not add anything by pressing at high temperature, etc..
As an example, the lack of a common metal such as aluminum (nor is it bites him in the car, as too much is also bad), produces restlessness and insomnia. Another mineral, magnesium is necessary for the nervous system to function properly.
But the issue is not as simple as it seems. Some minerals and nutrients can not be assimilated by the body without the presence of others or vitamins. In the case of aluminum, can not be used by cells in the absence of the vitamins of group B. Or useless not a good supply of iron without the presence of copper.
That is why the most practical and effective is to eat in a healthy, varied, avoiding the toxic components, and preferring cereals rich in a lot of trace elements, fruit, vegetables, etc..
It is logical that a body with functional deficiencies can produce, among their deficiencies, the difficulty of restful sleep. If the nervous system is lacking, the symptoms do not wait.
For all this, and much more, you should pay good attention to what “we put” among the most important to us: our bodies. And what private.
You may not physically tired enough to dictate that the body needs sleep. You will not believe, but it is possible to walk to the sites, go to the floor by the stairs, or playing sports smooth, apart from the mus. Aerates the blood Exercise makes the body work better, it detoxifies, so tired and brain, as a bonus, it provides excellent hours of restful nap. However, it does not give four pedaling a bicycle and then eat half a lamb in the oven and stand came to the corner of the beret, waiting carajillo in hand, the cocktail hour. Before practicing this sport, it is better to stay at home watching the story about life and work of the Rociito.
It is obvious that in the preliminary moments rest at night to avoid mental activities that can disturb. Generating activities will be planned unrest at other times of day. These problems can crawl to the obsession (that is modifiable) as a spreadsheet formulas which do not tell us what is sought, or a Latin translation of a demon text, or give over and turn a profit and loss account at all optimistic, put the mind in a state that removes the arrival of sleep. The trick may take two variants: either you give everything of importance, or to perform these activities at another time. At night, the problems are dramatically oversized. No need to give facilities to the enemy, especially if they can so easily avoided.
Of course, no meal should consist of plenty of foods difficult to digest and devilish mixture and watered with several Carajillo doubles. Logically, given that the activity of the body touches the minimum during the break, it is unwise to force a difficult digestion as they come. The complex digestive system needs a lot of energy to make that soft (or hard sometimes) steak into something that can circulate blood and provide the materials worn by cells literally exhausted by the daily tasks. The proof is that after an opulent meal, just have a strength for anything. At night, the body is exhausted and it is desirable to give more work yet, if not the opposite: to help you recover from the most natural way possible. So it makes sense to a simple supper and easy to use. Neither is advisable to stay hungry. But since you choose, it is better to spend an understatement.
While the shower stimulates circulation of blood and “Hustler” the body, a hot bath offers powerful feelings of relaxation. After all-day tensions, pressures, it comes not with the other coming out of all the possible ways to tease, a bath is sensational!
The mere feeling of wellbeing that occurs during and after the bath ensures even when sleep does not appear, a break of higher quality than in states of discomfort.
However, sometimes lack the time to fill the bathtub with foam appetizing. But it is interesting in those days when one no longer hold or yourself.
We forgot about the bed! Speaking of sleep and not talk about the tool used is not talking about anything. It is incomplete and misleading.
Well, the bed should be comfortable and rather hard to soft. If it is wide, the better. Buy a good bed is investing in health. It’s funny how humans are reluctant to spend on what matters most, such as health, feed themselves, and all that savings targets more superficial things, like a car show.
Nor is the same sleep between sheets rumpled and ill put that one gets cold feet while the other is caught in a tangle of clothes, a well-made bed. The accommodation provides a pleasant sensation.
The room should have been aired during the day. Excess carbon dioxide makes sleep. Light can also be a fool indeed reason to prevent a break effectively.
It is not always possible or fit, within the commitments of civilization, have a walk. Sometimes there is no time. Sometimes there is an appropriate place. Sometimes you look like you’re a freak: where will you at this hour?.
The truth is that a quiet ride makes the bed is desirable, pleasant, irreplaceable. One wants to park between some white sheets. Sometimes the dream comes because the body does not need, but quite the opposite, ie, excessive tiredness is also bad. Thus moderate exercise, like walking, is most appropriate before bedtime.
The amount of sleep
Sometimes you do not sleep just because you want what you want and what the body needs do not match even by chance. That is, is to sleep more than necessary.
If you have a habit of going to bed early, sleep late and over, hitting a 3 hour nap in the afternoon, you feel sure victim of insomnia. For test (which we can be cruel!), How to sleep less?. The quantity and quality may not go together.
Of course, the temperature influences the difficulty to fall asleep. That is, it’s easier to sleep at a comfortable temperature when you sweat in sweltering liters or chattering teeth have frozen up the tabs.
But in most common cases, get a little of the warm bed, shop around for the cool floor (this is not to catch pneumonia), or gaze at the flowers on the terrace, make it back to the bed becomes pleasant. If so, insomnia can be done even desirable. (Nor should we exaggerate).
Some 10 or 20 deep breaths favors the arrival of the desired sweet dream. First, a deep breath and controlled, which, as we mentioned should be slow, circulation slows down. This is interesting because during sleep, the heart works at a more relaxed, and prepare the body with a favorable situation.
On the other hand, simply concentrate on your breath, away from the problems that cause insomnia. It’s something simple, affordable and effective.
Although, as mentioned before, loading the stomach until the bell away good sleep, it is sometimes effective to take a simple cookie with a cool glass of milk, after start the entire digestive system, sleep then act presence.
Blood flows around the body to the stomach, ie, away from the brain, slowing their activity. It is important that the amount taken is not excessive, but rather the contrary. If you spend, instead of having a problem, we have two. Or more.
Many people agree that, on a long trip by car, leave the motorway prefer to stay awake. It’s funny that one is afraid to sleep at 140 per hour and come home and be afraid of not being able to sleep in bed.
The monotony, boredom, sleepy. Any trick goes:
*A novel without a trace of emotion.
*A tape of the inauguration speech of the Prime Minister or the region. If the neighboring Community sleeping flies with his unbearable sentences, also applies.
*Print out these pages and I bet that you can not read in bed and hold up until the end.
*A film from the heyday of Antonio Ozores, with Fernando Esteso and company will leave you unable to reach the bed of pure dream.
And finally, the system is unimportant as long as it gets boring so the mind inevitably succumb to peaceful sleep.
In particular, whenever I listen to a tape I have proposed laying on the bed, barely awake me know what kind of music contained.
Of course, its peaceful sleep will not come as a multitude of problems and seemingly intractable situations parade before our minds.
There are situations which result in the organism are virtually inevitable. Overwork, a shock, disappointment, failure, etc.. do not leave indifferent body. Here just relajatorias techniques as most effective solution.
But also a question of mentality. If there is a problem, design a solution and act at the right pace is best: if no solution, no problem. The most cruel is not knowing whether that solution will be effective. So faced with a situation, it is appropriate to meet soon.
At night there to sleep. It is our discovery of the century, but not always remembered something so basic. If you do not sleep well, for the day not have the strength to face the events. Moreover, any nonsense will be impassable. Therefore, it is best to do what we can and must be during the day and at the hour of rest, rest assured with the knowledge that they have acted in the most correct way possible.
Whatever it may be chosen for the position close to the limb, sometimes pressing one is surprised, not knowing why, a lot of muscles. The arms, shoulders or legs may be making an effort that, besides being useless, hinder the well-being.
Just loosen them so that, suddenly, you say, then, that well I feel, hear!. And while welfare is not synonymous with sleep soundly (note that this refers to the subject) discomfort or a nuisance it is equal to not sleep a wink.