Insomnia, how to know you have it, and how to prevent it.
By laydee
@laydee (12798)
Philippines
March 2, 2009 4:00am CST
Causes:
- Depression
- Overactivity of the thyroid gland.
- Daytime napping.
- Noisy environment (including a snoring partner)
- Allergies and early-morning wheezing
- Heart of lung conditions that cause shortness of breath when lying down.
- Painful disorders, such as fibromyositis or arthritis.
- Urinary or gastrointestinal problems that require urination or bowel movements during the night.
- Consumption of stimulants, such as caffeine.
- Use of some medications, including dextroamphetamines, cortisone drugs or decongestants.
- Erratic work hours.
- New environment or location; jet lag after travel; lack of physical exercise.
- Alcoholism; drug abuse, including overuse of sleep-inducing drugs; withdrawal from addictive substances.
Prevention:
- Establish a regular bedtimes routines and a regular sleep-wake schedule.
- Avoid spending too much awake time in bed.
- Avoid eating or drinking too much before bedtime.
- Create a sleep-promoting environment that is quiet, dark, cool, and comfortable.
- Consume less or no caffeine, particularly late in the day.
- Avoid alcohol and nicotine, especially close to bedtime.
- Exercise, but not within three hours before bedtime.
- Avoid naps, particularly in the late afternoon or evening.
- Establish a regular bedtime and get up at the same time every day. Do not stay in bed to make-up for lost sleep or beyond regular rising time.
- Keep a sleep diary to identify sleep habits and patterns.
Source(s):
Better Pharmacy
http://www.diagnoseurillness.com
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