![]() It might take some time to re-establish normal sleeping patterns. Insomnia that has persisted for years needs professional support and a lot of patience. Avoid ‘judging’ your sleep on a day-to-day basis.Get up at the same time every morning regardless of how much sleep you have had.If you can’t sleep, get up, go to another room and do something else until you feel sleepy again.If the cause of insomnia is unknown, your doctor may do a physical exam to look for signs of medical problems that may be related to insomnia. Stop reading, worrying or watching television in bed and limit your activities in the bedroom to sleeping and sex. Depending on your situation, the diagnosis of insomnia and the search for its cause may include: Physical exam.Do something to relax, such as meditate or have a warm bath.Don’t exercise strenuously before bedtime.Avoid tea, coffee and other caffeinated drinks before bed.Reducing anxiety and sticking to a day–night routine can improve sleep quality. ![]() Allow yourself to fall short of the ideal without getting anxious about it. Having less sleep than you’d like doesn’t cause any harm. It helps to stop expecting a set amount of sleep every night. Paradoxically, this emotional state contributes to keeping them awake, starting a vicious cycle. People who suffer from insomnia are normally frustrated or annoyed by it.
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