How do we get a normal sleep without sedatives
Natural sleep needed health and vitality of the body .. If a dramatically insomnia, the repercussions lead to depression, a mental illness exacerbated if it pays the owner to kill himself.
There are people who resort to sedatives if they suffered insomnia, especially sleeping pills .. and these sleeping pills may benefit in some circumstances and for some people, but doctors advised not to drink for more than three weeks, and only insomnia has become a more permanent and serious.
If they wanted to eat junky tranquilizers or sleeping pills, stop taking them it must be gradually, and under the supervision of a doctor, which he defines him how to ease the distribution of doses, which are usually within two to eight weeks.
How to get normal sleep
Here are some guidelines and tips to Dr. Eileen Fuchsia French, to get a normal sleep published in the journal "Health and Medicine" and translated into Arabic Syrian specialist in the field of psychological counseling Lina Takla:
Change the pattern of the nervous system:
Sleep disorders are always complicated cases .. It demonstrates that disorder in the pattern of action of the nervous system, and re-work of the nervous system to the pattern of this nature always takes some time, especially if the problem is chronic .. where you can not solve such problem between the other day. Whatever the method used kind, including relaxation, one must be patient.
Slowdown and decompression gradually:
You can not pass easily from hyperactivity to rest, it is necessary to remove the pressure and slowing gradually. It must rest the body and the brain moves from case to case lookout relax.
It means changing the life of the "corridor myself" sense of style switch ideas, so that one cares about himself and give it time comfortable even for a short period, and this is obvious but effective.
The goal is to make cuts characterized pleased as much as possible, between sleep and active life.
Cannot detect language. Please choose it manually.
Physical activity is an effective way to remove the pressure, but the condition of the over. Walking or swimming slowly lead to good muscular relaxation. However, brisk walking (the so-called train the heart) and trot them is not recommended at all at the end of the day, and is not recommended in any activity that would further stimulate the heart and cardiovascular system incites more than necessary.
Reliance on waking hour:
If you wake up and you're full vitality continued after 5 or 6 hours sleep, do not have to commit yourself to sleep early. Any pressure on the normal pattern you have a problem insomnia may occur.
The solution here is not the reproach of sleep duration as of an hour of sleep, but as of early hour Alastaiqaz.vkd wake up in a few days, while gradually hour delay sleep. After calibration hour and duration of sleep as such, must be maintained on a regular timing as far as possible.
Relaxation techniques:
Relaxation techniques affect the physical side and in the psychological point of view, and thus they are excellent to help get rid of stress and access to a resting state. All of these techniques are based on the principle of listening to the body to make the mind relax and unwind is a good way to calm the soul naturally. And relaxation techniques to reduce stress
The relaxation technique called "Sovrulogia" is well known so far, which allows the brain works by making the "alpha" waves which become more calm in the case, which is an intermediate state between waking and hibernate what brings positive possibilities available in the subconscious. Through the sleep test and experience from which, they have trained yourself to sleep "real" this technique is used successfully in a number of hospitals and centers, water treatment, within the framework of therapy called the "Sea of Sleep" in conjunction with the relaxation sessions in a basin containing sea water. The technique "Alsovrulogia" applied by a doctor or a specialist in psychology at the hearings should preferably be a case in order to address sleep problems.
Everyone has special procedures followed to reach quietly to sleep even if that leads to change habits .. There lowering the lights and cover images and the arrest of the votes and fill the bath and ignite a scented candle. All that helps to calm well-regarded. So you have to separate yourself from the day gradually pattern of interference pattern quietly in the night. To learn more about the term cleanliness or quality of sleep
Atas and sleep bad life, but before succumbing to Mnomat Are you confident that you have resorted to all possible natural solutions?
Make your bedroom dreamy:
The realism of both symbolic terms, must remain your bedroom a place characterized by calm and relaxed. And sleep in the room airy and far from the noise and tidy so much easier to sleep in a warm room too much or lit too much.
Blackout Bedroom:
Should, in particular, think about closing the curtains to become a shady room. And rotation between light and darkness is essential for our body to regulate the various sessions related to sleep and alertness.
And the darkness incite the body to the installation of melatonin, a sleep hormone, while the light Athbth. The pineal gland in the middle of the brain, melatonin is produced and are inciting or discouraged by the eye depending on the severity of lighting. I have been measuring the sudden drop in melatonin rate whenever ignite the light during the night.
Close TV:
There is evidence to suggest that the light emitted from the TV screen gives a negative effect on the pineal gland in all cases. Since the goal is to make the nervous system moves into the resting phase, you must separate your eyes and ears for the effects to the greatest extent possible, any reduction in the severity of sensory irritants. They must also refrain from psychological irritability. Not permissible to watch a horror movie before going to sleep, and must also pay attention to not watch the news where the terrifying images and programs discussions of controversial annoyingly respond. And all the strong emotions (what were not joyful) not recommended for those who suffer from disturbances in sleep.
Joe mitigate the bedroom:
Before you sleep sufficiently in advance, you'll be running your steaming oils (perfume) and must choose the most calming fragrance such as lavender and citrus fragrance Latif. The combination of essential oils of mandarin oranges and lemons would help you to sleep. The combination Mandarin (pacifier) and eucalyptus (cleanser) it is considered a model in order to cleanse the atmosphere of the bedroom and help you sleep.
Mix lemon Alalgiranyum useful in the removal of tobacco odors, which is evaporating these oils are good without Ivkkha, and in the end do not forget to extinguish.
Bath night:
Bath night gives hope to sleep in quiet sleep. Water is warm and Tahedhdk Tlatefk Vtaatlashy Totratk. If added to the bath a few points of basic lavender oil or Lemon balm, which has a calming effect of psychological tension, the Totratk afraid and become fit to sleep quietly and you are still in the bathroom.
Dispel tensions and removed:
You can do and you're lying on your bed out small and quick massage to the back of the neck and the top of the eye muscles, which makes fatigue fades, and must kneading massage way light and sleek.
It also removes the stress largely massage hands finger finger, and then massage full stop mowing and neck bone area and touching.
This massage becomes more useful if used with sweet almond oil, plus a few drops of chamomile oil.
Take a good position to sleep:
Some articular lesions in the neck (even if the light) make one take a bad position of the head during the night. So you must replace the huge Bmkhaddh small pillow placed under paragraphs cervical and everything becomes better.
Listen to soothing music:
You should not surrender to the thinner and stay in bed. If you see that you can not sleep there remains concern and you reclining in bed, but I get up and go to another room (dark if possible) and listened to music waiting for the return of the next phase of sleep. In deep inside yourself, perceptions of your bed and your bedroom should remain quiet accompaniment to what is a generator of contentment. Vamoosaqy treated for mental illness and brain injuries
Hot Milk: utility
A cup of hot milk before going to bed helps to sleep. Especially if you add a few drops of honey or orange blossom. Where milk contains the amino acid tryptophan, which is working as a basis for the installation of melatonin in the body. This same material found in grains, eggs and meat.
The sugar also increases the rate of melatonin. From here came the idea of adding a few drops of honey. The orange blossom water is known Boukoas drugs a long time ago.
In general, the more light evening meal whenever easy to digest. And should not be drinking coffee or tea after the sixth hour. It must be remembered that alcohol and tobacco are also Mhijan.
We must pay attention to the fruit juice containing large amounts of vitamins, which are eaten before or after sports.
Appropriate foods to relieve insomnia and lack of sleep
No comments:
Post a Comment