Are You Sleeping Well?

Is goodnight sleep a dream for you? According to psychologists, most sleep problems have underlying causes that are either temporary or can be effectively treated. For example, family or job worries are a frequent cause of insomnia. When they clear up, so may the insomnia.

One trouble with sleeping pills and alcoholic “nightcaps” is that regular users can develop a tolerance for them and need ever-greater doses to fall asleep. The risk of dependency and addiction is great.

Strategy for Victims of Insomnia

? Get into bed at 1:00 A.M. and get out of bed at 5:00 A.M., even if you are trying to establish fully asleep. You are trying to establish a structured sleep schedule, so rigid timing is important. Set your alarm for the chosen wakeup hour.
? Remember sleep and wake up at the same time everyday.
? The bedroom must be completely dark while you sleep, but be sure to turn on the lights or let the sun shine come in.
? If awake and relaxed during sleep period, stay in bed.
? If you cannot help feeling anxious about being awake during a sleep period and efforts to relax do not work, get out of bed.
? When you are out of bed, do household chores (laundry, cleaning, paying bills, etc.). If you feel sleepy, get back into bed. No matter what time you return to bed, get up at 5 A.M.
? Avoid alcohol, caffeine, and cigarettes to have good night sleep.
? Do not exercise within 2 hours of bedtime.
? Avoid big meals and spicy foods before bedtime.
? Don’t drink too much water or any liquid just before bedtime.
? If active thoughts persist near or during bedtime, keep a diary. Spend 15 / 20 minutes after dinner and work on your worries. Writes the problems down, along with short-term or long-term solutions.
? Avoid naps during the day.
? Have a comfortable bed for sweet dream sleep.
? Don’t go to bed if you are not feeling sleepy, wait for some time or read a book or write.
? Don’t let anybody or anything to interfere with your sleep.

If you stick to these rules, you should get good results within 1-½ months. Those who are not helped by this treatment may suffer from a psychological or physiological problem and should consult doctor or a psychiatric.

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