I am Suffering from insomnia. I go to bed at 11 pm and done why but just getting up at 3 am and after I try I can not sleep. suggest some methods to get good sleep.
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Hi, insomnia has become a regular problem. Get offline two hours before sleep. It means switch off all mobile computer tv before one hour going to bed. Walk for 30 minutes can help. Avoid stimulants like coffee cigarettes alcohol before two hour to sleep. Writing diary .reading book can put you to good sleep. Yet if you any more queries I shall be happy to help.
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Sleep hygiene is neded and find out cause.
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Sleep hygiene and lifestyle changes are typically the first treatment for insomnia. Sleep hygiene includes a consistent bedtime, exposure to sunlight, a quiet and dark room, and regular exercise. Cognitive behavioral therapy may be added to this. While sleeping pills may help, they are associated with injuries, dementia, and addiction. These medications are not recommended for more than four or five weeks. The effectiveness and safety of alternative medicine is unclear. 1. Don?t have a large meal in the evening and avoid coffee and alcohol at least three hours before bedtime. Exercise regularly, but not within three hours of bedtime. 2. If you?re not getting sufficient calcium and, more particularly, magnesium, this can trigger or exacerbate sleep difficulties. The reason for this is that these two minerals work together to calm the body and help the nerves and muscles to relax, thus reducing cramps and twitches. If you?re very stressed, or you consume too much sugar, your magnesium levels may well be low. Your diet is more likely to be low in magnesium than calcium ? so make sure you?re eating plenty of magnesium-rich foods such as seeds, nuts, green vegetables, whole grains and seafood. Milk products, green vegetables, nuts and seeds are particularly good sources of calcium. Some people also find it helpful to supplement up to 500 mg of calcium and 300 mg of magnesium at bedtime. Magnesium is the more important of the two for a relaxing effect. 3. Avoid well-known stimulants such as caffeine, but also be aware that sugar can raise the activity of the two adrenal hormones: adrenaline and cortisol. When your blood sugar dips too low, the adrenal hormones start rising. Raised cortisol levels at night will stop you sleeping. 4.Next to home remedies for insomnia is meditation. Meditation is considered a powerful therapy as it helps you feel relaxed and get balanced. Related to sleep, mediation combined with deep breathing helps you have clear mind and a good preparation for sleep. 5.Similar to meditation, visualization help you be controlled and empowered your mind to get rid of anxiety and stress for falling asleep more easily. It is recommended to practice imagining in bed before 15 ? 20 minutes. By imaging that you are in a beautiful island, you are listening to the sea waves, you are on a travel with sweet scent, all will make your feel relaxed and happy. As a result, you will fall asleep fast and may be have sweet dreams, instead of nightmares. Try this method once. In reality, it?s not hard to perform. It depends on your thought and the way you train your mind to have good visualizations.
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