Fighting insomnia in an American

Director of the Center for Sleep Baylor Medical Center (USA), Dr. Sunil Mathews singled out four main factors that prevent us to sleep peacefully. This stress, alcohol, watching TV and, of course, coffee. "Only the correct sleep hygiene can help a person cope with the ailment," - says Sunil Mathews and offers the technique to combat insomnia.

How to cope with insomnia   yourself:
1. Supper should be no less than 2 hours before bedtime.
2. Do not turn the bed into a dining table and a place to watch TV.
3. Despite the fact that this evening we have the time to go to the gym, all exercise should be completed within 4 hours before "lights out."
4. The last cup of coffee to be brewed and drunk in 8 hours before you go to bed.
5. Atmosphere bedrooms to be different from all the other rooms. Ideally, this semi-dark cool room with curtained windows, where there is silence, peace and comfort. "Over time, your brain learns to associate the bedroom with sitting and not cinema or dining room" - promises a sleep.
6. Sleep on orthopedic mattress will be stronger and healthier than on the couch.
7. Go to bed is at one and the same time each day.
8. To go to bed as much relaxed, Sunil Mathews recommends come up with individual rituals bedtime. It could be yoga, bath with aroma oils or just a cup of warm boiled milk with honey or powdered nutmeg.

How many hours of sleep you need to

It is believed that the human body to restore enough for 8 hours. This rule, of which there are exceptions. To find a rate of sleep, enough to detect the evening dive under the covers and morning awakening (without an alarm clock). Ideally, such calculations are carried out several times. The arithmetic mean of these time periods and will be your daily norm.
By the way, if you do not want to read at night raven day in bed is better not to go. How would you not want to take a nap at least for half an hour, doterpit until the evening - night sleep more useful (22:00 to 02:00), and full.

For reference:

Insomnia   (insomnia) - one of the manifestations of disorders of the nervous system characterized by the inability to fall asleep for a long period of their estimated time of bedtime.
Doctors are three stages of insomnia:
Stage 1. Problems with falling asleep (called presomnicheskie disorder). Quite often there is an obsessive fear of "non-occurrence of sleep."
2nd stage. Frequent night waking nightmares, sudden movements and respiratory disorders, and then for a long time can not sleep. This so-called intrasomnicheskie disorder.
3rd stage. Postsomnicheskie disorder. State where it is difficult to wake up in the morning, decreases efficiency, there is a feeling of weakness, drowsiness.
Cases distorted perception of sleep (sleep agnosia). Man thinks that he had not slept all night, and a detailed clarification and examination it turns out that he was sleeping 5-6 hours.

Symptoms:
Unless insomnia   has already become a familiar state, it is usually accompanied by nervousness and restlessness. Falling asleep is always difficult. Sleep is very sensitive, with frequent awakenings, and then it is difficult to fall asleep again. Typically, in this state, nightmares, flying, falling.

Treatment and prevention

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