Insomnia
otherwise known as Sleeplessness. In this discussion we will unveil the
quickest, cost-free, and most effective method of getting rid of the
health challenge, but first we should discus a bit about INSOMNIA.
Most of us experience this type of insomnia at some point in our lives and while it usually resolves itself when your routine returns to normal, addressing the problem early can ensure your insomnia doesn’t persist.
Since chronic insomnia has been ingrained over months, changing the unhealthy habits or thought patterns that fuel your insomnia can sometimes take time, perseverance, and a willingness to experiment with different solutions.
1. There are psychological and behavioral techniques that can be helpful for treating insomnia. Relaxation training, stimulus control, sleep restriction, and cognitive behavioral therapy are some examples.
Some of these techniques can be self-taught, while for others it's better to enlist the help of a therapist or sleep specialist.
2. Relaxation training, or progressive muscle relaxation, teaches the person to systematically tense and relax muscles in different areas of the body.
This helps to calm the body and induce sleep. Other relaxation techniques that help many people sleep involve breathing exercises, mindfulness, meditation techniques, and guided imagery.
Many people listen to audio recordings to guide them in learning these techniques. They can work to help you fall asleep and also return to sleep in the middle of the night.
3. Stimulus control helps to build an association between the bedroom and sleep by limiting the type of activities allowed in the bedroom.
An example of stimulus control is going to bed only when you are sleepy, and getting out of bed if you've been awake for 20 minutes or more. This helps to break an unhealthy association between the bedroom and wakefulness.
Sleep restriction involves a strict schedule of bedtimes and wake times and limits time in bed to only when a person is sleeping.
WHAT IS INSOMNIA?
Is simply a sleeping disorder that makes it difficult for one to fall asleep or stay asleep.
TYPES OF INSOMNIA
Short-term or acute insomnia is a temporary problem stemming from changes in your normal routine due to illness, travel, grief, hormone fluctuations, or stress.Most of us experience this type of insomnia at some point in our lives and while it usually resolves itself when your routine returns to normal, addressing the problem early can ensure your insomnia doesn’t persist.
Long-term or chronic insomnia occurs when you regularly
experience trouble sleeping three or more nights a week over an
extended period of time three months or more.
Since chronic insomnia has been ingrained over months, changing the unhealthy habits or thought patterns that fuel your insomnia can sometimes take time, perseverance, and a willingness to experiment with different solutions.
CAUSES OF INSOMNIA
You may have tried some things to help your insomnia that haven't worked. The good news is that there are many treatments to help you sleep better. But first it helps to know the reason why you don't sleep.
Tossing and turning during the night or having trouble falling asleep can make you sleepy and grouchy during the day
The common causes of insomnia include but not limited to the following;
The common causes of insomnia include but not limited to the following;
- Stress or Depression,
- Consumption of drugs or substances that contain Nicotine,
- Caffeine,
- Alcohol,
- Late eating at night,
- Poor sleeping Habit,
- Change in environment
- Illness,
- Emotional discomfort, and
- Some medication.
ALTERNATE TREATMENT
Before i let you in to the best natural remedy that have been doing a great job, its important, i discus with you other alternate options.
You should seek help if your insomnia has become a pattern, or if you
often feel fatigued or unrefreshed during the day and it interferes with
your daily life.
Many people have brief periods of difficulty sleeping, but if insomnia
lasts longer or has become a regular occurrence, you should ask for
help.
If your doctor is knowledgeable about sleep disorders, he or she will
guide you through the next steps, which may involve an assessment and
further testing, or a referral to a sleep specialist.
Your doctor may
also start by giving you some basic information and resources about
healthy sleep habits these behavioral tips may help certain people with
insomnia or discussing potential medical treatment options to consider.
Your doctor could refer you to a psychotherapist if your sleep struggles
seem connected to anxiety, depression, or a major life adjustment.
If you don't feel satisfied after your conversation with your primary
care physician, ask for a referral to a doctor who specializes in sleep
medicine or consult other available resources. It's important to find a
doctor who has the proper knowledge and training to treat your insomnia.
HERE ARE OTHER OPTIONS
1. There are psychological and behavioral techniques that can be helpful for treating insomnia. Relaxation training, stimulus control, sleep restriction, and cognitive behavioral therapy are some examples.
Some of these techniques can be self-taught, while for others it's better to enlist the help of a therapist or sleep specialist.
2. Relaxation training, or progressive muscle relaxation, teaches the person to systematically tense and relax muscles in different areas of the body.
This helps to calm the body and induce sleep. Other relaxation techniques that help many people sleep involve breathing exercises, mindfulness, meditation techniques, and guided imagery.
Many people listen to audio recordings to guide them in learning these techniques. They can work to help you fall asleep and also return to sleep in the middle of the night.
3. Stimulus control helps to build an association between the bedroom and sleep by limiting the type of activities allowed in the bedroom.
An example of stimulus control is going to bed only when you are sleepy, and getting out of bed if you've been awake for 20 minutes or more. This helps to break an unhealthy association between the bedroom and wakefulness.
Sleep restriction involves a strict schedule of bedtimes and wake times and limits time in bed to only when a person is sleeping.
5. Cognitive behavioral therapy (CBT) includes behavioral
changes (such as keeping a regular bedtime and wake up time, getting out
of bed after being awake for 20 minutes or so, and eliminating
afternoon naps) but it adds a cognitive or "thinking" component.
CBT
works to challenge unhealthy beliefs and fears around sleep and teach
rational, positive thinking. There is a good amount of research
supporting the use of CBT for insomnia.
For example, in one study,
patients with insomnia attended one CBT session via the internet per
week for 6 weeks. After the treatment, these people had improved sleep
quality.
6. Major classes of prescription insomnia medications include benzodiazepine hypnotics, non-benzodiazepine hypnotics, and melatonin receptor agonists.
BEST NATURAL REMEDY
mix aloe-Vera juice with plenty of honey, and take little quantity of it every day before going to bed,
note: continue these process until noticeable relief.
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