TIPS insomnia! @ hard too sleep!

Mar 10, 2010 - ♛Posted by : Mr.Homosapiensz at 6:42 PM
i think its almost two weeks i hardly slept during night...slowly but this hard-to-sleep problem affected me...starving, light headache, light stomachache, hydration, eyes-bag, gloomy skin...
i'm barely believe the theories that this hard-to-sleep is caused by stress..coz i don't really think to much...i do not signal-ing my brain to fall asleep....

Definition,
insomnia is "difficulty initiating or maintaining sleep, or both" and it may be due to inadequate quality or quantity of sleep
.
Insomnia is generally classified based on the duration of the problem. Not everyone agrees on one definition, but generally:
  • symptoms lasting less than one week are classified as transient insomnia,
  • symptoms between one to three weeks are classified as short-term insomnia, and
  • those longer than three weeks are classified as chronic insomnia.

People who have insomnia may not be able to fall asleep. They may wake up during the night and not be able to fall back asleep, or they may wake up too early in the morning.

What can I do to improve my sleep habits?

The following are some things you can do to help you sleep better:
  • Go to bed and wake up at the same time every day, including weekends, even if you didn't get enough sleep. This will help train your body to sleep at night.
  • Develop a bedtime routine. Do the same thing every night before going to sleep. For example, take a warm bath and then read for 10 minutes every night before going to bed. Soon you'll connect these activities with sleeping, and doing them will help make you sleepy.
  • Use the bedroom only for sleeping or having sex. Don't eat, talk on the phone or watch TV while you're in bed.
  • Make sure your bedroom is quiet and dark. If noise is a problem, use a fan to mask the noise or use ear plugs. If you must sleep during the day, hang dark blinds over the windows or wear an eye mask.
  • If you're still awake after trying to fall asleep for 30 minutes, get up and go to another room. Sit quietly for about 20 minutes before going back to bed. Do this as many times as you need to until you can fall asleep.

Will prescription sleeping pills help?

Prescription sleeping pills are not a cure for insomnia. Although they can help in some cases, they're only a temporary form of relief. Most types of sleeping pills should only be used for a limited time. Regular use may lead to rebound insomnia. This happens when a person quits taking sleeping pills and his or her insomnia comes back even worse than before.

Tips to help you sleep

  • Avoid or limit your use of caffeine (coffee, tea, caffeinated soda, chocolate), decongestants, alcohol and tobacco.
  • Exercise regularly, but don't exercise within a few hours before going to bed.
  • Find ways to reduce or manage the stress in your life.
  • Don't lie in bed worrying about things. Set aside another time just for worrying. For example, spend 30 minutes after dinner writing down what's worrying you and what you can do about it.
  • Try eating a light snack before going to bed, but don't eat too much right before bedtime. A glass of warm milk or some cheese and crackers may be all you need.
  • Don't nap during the day if naps seem to make your insomnia worse.