If you have trouble sleeping or wake up before the desired time or have a restless and unsatisfying sleep, you might find it useful to some of the recommendations offered below.
Sleeping well is important to follow good habits.
1. Schedule Set a schedule
stable to go to bed and waking up. If for some exceptional reason (eg the weekend) stay up late than expected, do not get up the next day too late. In this way, though it will sleep a day, will not alter the sleep / wake cycle that your body is accustomed and may function normally for the rest of the week.
2. The bedroom
Make sure your bedroom is comfortable, keep it well ventilated and a comfortable temperature (approximately 22 º C), isolated from noise and light. Use a comfortable mattress and pillow should be used, it is not too high.
3. Exercise
Stay active. Regular moderate exercise, for rest and helping to release tension. But they do at least three hours before bedtime, for the short term has a trigger. The only exception is sexual activity that harms no sleep.
4. Activities in bed
not use the bed to watch TV, listen to the radio or doing office work. Nor read anything that requires you to be very concentrated. His bed is to be primarily a place to sleep.
5. Posture and clothing
Adopt a correct posture, and sleep in comfortable clothes that do not disturb or tighten.
There are also some things to avoid.
1. nap
not sleep during the day. Would be a good rest, or sleep, 15 or 20 minutes after eating, but no more.
2. copious dinner
Avoid heavy meals and do not dine too late. Do not fear excess fluid, especially three hours before bedtime. Do not abuse the ham, cheese, bacon and tomatoes, as they contain thiamin, a substance that increases the release of a brain stimulant. Contratio by the ygourt, milk, banana, are rich in trptófano ypueden help sleep
3. Stimulants
not drink coffee or afternoon tea and at least 4 hours before going to sleep .. Do not take too much chocolate. Preferably, do not smoke or drink much alcohol drinking alcohol make you drowsy, but can lead to night waking, and decline the following morning.
4. Dining at midnight
not eat if you wake up at midnight.
5. Bound to sleep
not force sleep, occurs spontaneously if conditions are right. If after a while (fifteen or twenty minutes) of sleep can not sleep, do not lose patience turning, get out of bed and do something relaxing (reading, music ...) until you are between dream.
6. Sleeping pills
not resort to sleeping pills. Although they can be effective at first, after three or four weeks begin to cease to be due to the gradual adjustment of body and also can build to create dependency. Moreover, the pills lengthen sleep time but may not encourage quality. Would be indicated only as a last resort in cases of chronic insomnia defined, and always under the supervision of a specialist.
Try nice time to go to sleep.
1. bedtime
Establish a routine before bedtime enjoyable. A warm bath will help you relax, also read or listen to relaxing music. It is advisable to drink a glass of hot milk (with honey) or an infusion of chamomile or valerian.
2.
A quiet bedtime, quiet is key. Stop all discussion, avoid conflicts and not relive the work in bed. If you have problems, talk to them during the day, but "forget it" at night (do not think about them, take a break and postpone the solution for another time). Do not make intellectual efforts before bedtime.
In general, do not forget that ...
1. More important is the quality rather than quantity
Do not worry if you can not sleep eight hours, since not all need to sleep as well. Six hours of sleep may be sufficient if this is refreshing (ie, if there is a broken dream or altered by any nuisance which disturbs the peace).
2. Drug
If you are taking any medications, ask your doctor if it contains ingredients that interfere with sleep, or if the health problem who have difficulty sleeping.
3. Consult
If despite following these suggestions, do not sleep and daytime functioning is altered by this, see a specialist.
Source: Hernando and Raquel Gomez Charo. Anxiety Clinic, November 2001.
To complement the following links you may find very useful:
HOW TO EDUCATE CHILDREN TO PREVENT THE ANXIETY?
AS STRENGTHEN YOUR SELF-ESTEEM AND YOUR CHILDREN?
common mistake PARENTS?
PERSONAL IMPROVEMENT COURSE
Sleeping well is important to follow good habits.
1. Schedule Set a schedule
stable to go to bed and waking up. If for some exceptional reason (eg the weekend) stay up late than expected, do not get up the next day too late. In this way, though it will sleep a day, will not alter the sleep / wake cycle that your body is accustomed and may function normally for the rest of the week.
2. The bedroom
Make sure your bedroom is comfortable, keep it well ventilated and a comfortable temperature (approximately 22 º C), isolated from noise and light. Use a comfortable mattress and pillow should be used, it is not too high.
3. Exercise
Stay active. Regular moderate exercise, for rest and helping to release tension. But they do at least three hours before bedtime, for the short term has a trigger. The only exception is sexual activity that harms no sleep.
4. Activities in bed
not use the bed to watch TV, listen to the radio or doing office work. Nor read anything that requires you to be very concentrated. His bed is to be primarily a place to sleep.
5. Posture and clothing
Adopt a correct posture, and sleep in comfortable clothes that do not disturb or tighten.
There are also some things to avoid.
1. nap
not sleep during the day. Would be a good rest, or sleep, 15 or 20 minutes after eating, but no more.
2. copious dinner
Avoid heavy meals and do not dine too late. Do not fear excess fluid, especially three hours before bedtime. Do not abuse the ham, cheese, bacon and tomatoes, as they contain thiamin, a substance that increases the release of a brain stimulant. Contratio by the ygourt, milk, banana, are rich in trptófano ypueden help sleep
3. Stimulants
not drink coffee or afternoon tea and at least 4 hours before going to sleep .. Do not take too much chocolate. Preferably, do not smoke or drink much alcohol drinking alcohol make you drowsy, but can lead to night waking, and decline the following morning.
4. Dining at midnight
not eat if you wake up at midnight.
5. Bound to sleep
not force sleep, occurs spontaneously if conditions are right. If after a while (fifteen or twenty minutes) of sleep can not sleep, do not lose patience turning, get out of bed and do something relaxing (reading, music ...) until you are between dream.
6. Sleeping pills
not resort to sleeping pills. Although they can be effective at first, after three or four weeks begin to cease to be due to the gradual adjustment of body and also can build to create dependency. Moreover, the pills lengthen sleep time but may not encourage quality. Would be indicated only as a last resort in cases of chronic insomnia defined, and always under the supervision of a specialist.
Try nice time to go to sleep.
1. bedtime
Establish a routine before bedtime enjoyable. A warm bath will help you relax, also read or listen to relaxing music. It is advisable to drink a glass of hot milk (with honey) or an infusion of chamomile or valerian.
2.
A quiet bedtime, quiet is key. Stop all discussion, avoid conflicts and not relive the work in bed. If you have problems, talk to them during the day, but "forget it" at night (do not think about them, take a break and postpone the solution for another time). Do not make intellectual efforts before bedtime.
In general, do not forget that ...
1. More important is the quality rather than quantity
Do not worry if you can not sleep eight hours, since not all need to sleep as well. Six hours of sleep may be sufficient if this is refreshing (ie, if there is a broken dream or altered by any nuisance which disturbs the peace).
2. Drug
If you are taking any medications, ask your doctor if it contains ingredients that interfere with sleep, or if the health problem who have difficulty sleeping.
3. Consult
If despite following these suggestions, do not sleep and daytime functioning is altered by this, see a specialist.
Source: Hernando and Raquel Gomez Charo. Anxiety Clinic, November 2001.
To complement the following links you may find very useful:
HOW TO EDUCATE CHILDREN TO PREVENT THE ANXIETY?
AS STRENGTHEN YOUR SELF-ESTEEM AND YOUR CHILDREN?
common mistake PARENTS?
PERSONAL IMPROVEMENT COURSE
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