How to solve your sleep problem or Insomnia

Solve your Sleeping problem/insomnia

Insomnia or Sleep deprivation is a sleep disorder that is difficult for a person to sleep, sleep, or get a good night's sleep. According to a recent study by the University of Pennsylvania School of Medicine, one in four Americans suffer from insomnia every year, but fortunately, about 75% of those who are recovering have no problems without headaches while the other 25% develop chronic pain.

People over the age of 60 are more likely to have sleep problems sometimes than young people. Feminism also has twice as many sleep problems as men. There are several possible causes of insomnia, including:

• insecurity,
• mental health problems, such as depression or anxiety,
• chronic pain,
• sick
• asthma,
• a heart,
• hyperthyroidism,
• heartache,
• menopause,
• spinal cord complications,
• Things that follow traumatic events like jet lag or night time work,
• good night
• some medicines,
• coffee,
• smoking
• you abuse alcohol.

Insomnia is shaky, boring, and frustrating. Some people are addicted to sleeping pills, or medication or medication, which can help improve sleep when you apply them. But insomnia is usually restored as soon as it is discontinued as the medication does not cure the underlying causes of insomnia.

Melatonin is a sleep hormone that is sold as a supplement. It is very helpful for occasional sleep problems in jet lag. People report that melatonin does not work any time during the mistake of chewing high doses of several grams. Usually, about 300 mcg is already enough. Always start with the least before increasing your dosage. It is also useful to get melatonin “release time” because it will help you sleep longer. However, melatonin does not explain the underlying cause of insomnia.

Successfulzo's more successful approach to insomnia is to improve sleep hygiene and to make life-changing and intelligent therapies. Many studies have found that this method helps to treat insomnia. In the following, we will explore these processes in more detail.

Sleep and lifestyle changes:

Practice Promotes Sleep:

The aim is to help you sleep more easily, wake up less and less often, and fall asleep faster.


1. Time to climb:  Set an alarm clock and get out of bed once a day, no matter how much you sleep or get poor. Do not try to go to bed on the weekends because by doing this you will destroy the chaos of your body.

2.  Reduces time in bed: Do not go to bed at night because you are not sleeping well last night. This will help to reduce insomnia. Decide on how much time you can get to sleep by starting from the time you are awake and reducing the time you need to sleep. Bedtime is your bedtime plus 1 hour and can range from a minimum of 6 hours to 9 hours. If you sleep at least 5 hours or less at night, your bedtime should be 6 hours. If you sleep for 8 hours, your sleep time should be 9 hours. In other words, your sleep time should be consistent with how much you sleep each night. The idea is to avoid the bed being more alert than to be awake for sleep. For those who are already exhausted, the hardest part is to stay awake until the bed is allowed to fall asleep. Try to get involved in light work and avoid falling asleep. As you begin to sleep better for several hours, you may be able to move your sleep time ahead of time.

3. Slow down an hour before going to bed by engaging in relaxation:  Avoid provocative activities such as phone calls, debates, emotional conversations, related events, internet searches, pay raises, or inappropriate TV programs.

4. If you want to sleep when the sleep is unhealthy: rest your sleep for 45 minutes and do not take it after 4 pm.

Stimulus File Control:

The purpose is to help insomniacs know the difference between bedtime and insomnia.

1. Use clothing only for sleep and sex. I don’t watch TV, work, read books, play video games, or talk on the phone. If reading or watching TV helps you sleep, set an hour to turn off the light or TV after 30 minutes.
2. If you sleep within 30 minutes or wake up at night and you can't sleep within that time, get up, go to another room, or sit on a mattress. cool as reading. or watch TV until you fall asleep. Do not go to bed and turn around.

Life Matters:

1. Do some daily exercise: Apart from going to the gym, you can also include activities such as car wash, lawn mowing, trailers, climbing stairs, biking, hiking, etc. but they should add at least 30 minutes daily. However, it is best not to exercise for 3 hours before bed.

2. Get a daylight exposure: If you work indoors, go outside for coffee or during your lunch break. This will help boost melatonin production (sleep hormones) and improve sleep. It will improve your mood and energy.

3. 1-2 Drink 1–2 cups of coffee early in the morning may not affect sleep. However, if you are not getting enough sleep, you should avoid caffeine during the day.

4. If you smoke and do not quit, try to eliminate smoke near bedtime or at night. Nicotine is a stimulant and will make it difficult to fall asleep and sleep.

5. If you drink alcohol, keep your alcohol from getting drunk, at least two hours before going to bed. Sleep depressants are not an effective treatment for insomnia. Alcohol makes it easier to sleep but it can make the sleep more intense and dizzy. It prevents deep sleep and causes sleep problems.

The combination of food and sleep:

1. Foods that contain high amounts of complex carbohydrates (such as peas, beans, oats, quinoa, brown rice) have a calming effect on sleep because they increase serotonin, the brain's nerve that promotes sleep.

2. A diet with high protein content prevents sleep by preventing serotonin.

3. Fall asleep easily and have little to wake up at night, try eating low carbohydrate foods before going to bed.  

4. Avoid foods that contain high levels of sugar because they can lead to a loss of energy.

5. Avoid foods that can lead to heartburn or any food allergies.

6. Avoid eating late dinner.

7. Reduce your water intake after 8 hours.

8. Studies show that vitamin B deficiency can cause insomnia. Consider taking supplements if you feel that your diet does not contain nutrition.

Establishing a better environment for sleep:

1. Room temperature can have an essential impact on sleep. Sleep disorder is associated with a defect in body temperature to fall before bedtime. So do those who sleep on warm to room temperature will drop to the body. The temperature was well into the sleep between 67 to 60 degrees Fahrenheit (or 16 to 19 degrees Celsius).

2. The bedroom is getting more black or dark. The effects are not related to insomnia. Elderly people who are prone to insomnia also tend to be more prone to insomnia.

3. Some people rather than electromagnetic fields (EMFs) are more sensitive. If the motion is generated by the electronic device can reduce the bedroom EMFS remove.

4. Make sure your bed is comfortable, very helpful. As they can disrupt sleep around the neck and back of the brain and tension in the thighs can be difficult for people with arthritis.

Relaxation Training:

Life events are by far the most common cause of insomnia. Many insomniacs and even some good sleep-deprived people have a hard time sleeping on a stressful day. Studies have shown that increased sleep per day reduces deep sleep, resulting in a more relaxed, restful sleep.

Fortunately, we all have internal tools that can stop these stress reactions. It is called relaxation response (RR), it is said, to control the body.

How to get started doing RR:

1. Lie down or sit down. Keep all the muscles in the body from your head spreading to the toes or vice versa.

2. Follow deep breathing exercises.

3. Draw your thoughts and thoughts every day to neutral words like calmness, peace, rest, weight or whatever you choose. Repeat the word slowly. Or you can imagine a quiet, relaxing place such as a river, mountains, grass or water on a cloud.
4. If your mind wanders or negative thoughts come in, say “no thinking” a few times. Return to your talk or event and get in on the deep breaths.
5. Do an RR daily, either in the morning or in the afternoon. Recommended 10-20 minutes for RR. If you sleep well, it's fine. However, do not make RR 1-2 hours before bed because it can affect your sleep.
6. When you are doing well and doing an RR in the afternoon, you can try using it at night to sleep or when you wake up at night. If you don't sleep within 30 minutes. Get up or sit on the couch and do some light work. Do not go to bed and turn around.
7. Be reasonable and patient. For some insomniacs, it only takes a couple of weeks before their sleep improves.