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Thursday, January 10, 2013

How to Solve Your Insomnia

How to Solve Your Insomnia

Insomnia has nowadays become a common problem for urban people due to their unbalanced lifestyle. In general, people sleep about 6 - 9 hours, however, what if one’s sleep is interrupted, a ten-hour sleep may not really suffice to recover. 
不规律的生活习惯造成失眠的夜晚已成为很多城市人的通病。一般人的睡眠大约维持在6 – 9小时,但如果睡眠中途被打断的话,即使10小时的睡眠也不足够。 

Common causes of insomnia are many, and are not limited to family or work stress, ways of working and living, diet intake, drugs, jet lag, excessive thinking, poor physical condition and so on. 

In general, insomnia is divided as transient, acute and chronic: 

Transient Insomnia 
Transient insomnia lasts for less than a week. This symptom is generally caused by pressure, stimulation, excitement, anxiety and the change of sleep habits, such as jet lag and night shift working schedules. Although it’s just a minor sign but can lead to chronic insomnia if handled inappropriately.

Acute Insomnia 
Acute insomnia is an inability to consistently sleep well for about a week or a month if worse. It happens because of serious and sustained pressures such as disease, surgery, working problems, interpersonal problems, bad emotions and so on.

Chronic Insomnia 
Chronic insomnia would remain for a month or even few years. It is often caused by psychological factors such as difficult to fall asleep, psychological conflict, anxiety, mood swings and so on.   

Here are 5 tips to prevent Insomnia: 

Get yourself a cup of hot milk about half an hour before going to bed. Do it consistently, it helps builing conditional sleep reflex, thus enabling you sleep after a hot milk. 

Avoid caffeinated drinks such as coffee, alcohol, and tea. Coffee, Cola and chocolate drink contain high caffeine which gives negative impact to your sleep. 

Take a deep breath. Try this, inhale for 5 seconds, and hold your breath for five seconds, then exhale, repeat it in three times. This action can make you relax, letting your brain to calm down as soon as possible. 

Have a countdown from 300. If you are awakened at the middle of night, do not turn on the lights or go to toilet. In fact, Bright light affects the brain secretes the melatonin, makes you harder to fall sleep again. Count slowly, breath with each count and concentrate yourself with the 300 numbers. Each number can allow you to feel more relaxed and drift you towards sleep.

If you find yourself unable to fall asleep after 20 minutes, then get up and do something else and then return to the bedroom to sleep. 

A good night sleep promotes healthy life. Wish you have a comfort night! 

By: Asikin & Pek Yeng

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