Our mind is often the best resource we have to create and solve problems. This is certainly the case when it comes to insomnia. Those who have problems sleeping know far too well, fear not sleep like a perpetual problem. Can not sleep, you run and turn, worried that at a certain hour in the morning, worsened the situation and launch and run even more.
However, there is something you do to turn the situation around.YouTrick of the mind to sleep better. The mind can be deceived in line at the end, especially if you work on re-programming, what it means to be a waking moment and a time to sleep. Here are some tips that you might find helpful to trick the mind into harmony with a program of sleep.
a) Maintain good sleep hygiene, or set up a regular schedule and routine for sleep. Getting used to a routine at bedtime works well because the programs for body and minda set of expectations: At the same time, in the same bed every night with the same routines. Nothing impresses the mind more than your expectations of seriousness and repetitive actions. You might sleep the first night or two experiences, but if you stay with the program routine, it is likely that within a week, will not have trouble falling asleep. According to a report by the Boston Globe, one study found that of those who had sleepless set and regulated their waking and sleepingTimes, avoiding naps during the day and used their bedroom only for sleep, insomnia may reduce their time (after going to bed) by 54%. This percentage is significant that a control group experienced with relaxation therapy, only a reduction of 16% while the placebo group had only a 12% discount. Maintain good sleep hygiene is a way to trick the mind to sleep better.
b) Lower the temperature of the bedroom at bedtime. Cool temperatures will requiresleep better, because they can reduce the body temperature, a prerequisite for deep sleep trick. The body temperature is triggered by an internal clock. Although the average body temperature for humans is about 97 degrees Celsius, which varies smoothly on a daily basis. The body temperature hits its low (about 88 degrees F), 03:00 a 06:00 clock clock, then climbs steadily through the morning before dipping again at around 3 pm clock.
c) Wearing socks andGloves to bed can also trick the mind and body into a better sleep. Stocking expand the blood vessels of the hands and feet, a necessary step to inducing sleep, according to a Swiss study. In this study, the researchers found that the body prepares for sleep, the blood vessels in hands and feet. This expansion is the cooling of blood flowing through the open channels near the surface of the skin, sleep, when the temperatures drop, the body automatically follows.
d) not to gosleep hungry. Hunger keeps you awake and tense. A snack before bedtime that contains amino acid tryptophan, is the best. The body converts tryptophan into sleep-inducing chemicals. With a thin little piece of turkey (rich in this amino acid) with a piece of bread is the best. Another alternative is a cookie oatmeal with a glass of milk (also rich in tryptophan).
e) prevent gastrointestinal problems, like heartburn or acid reflux that you are getting a good night's sleep, consider sleeping on your left.Studies show that patients who sleep on the left side is less likely to suffer from acid reflux. According to Dr. Anthony A. Star-pole, a New York City gastroenterologist and assistant professor of medicine at New York Medical College, if you sleep on your right, your stomach is higher than the esophagus, allowing food and stomach acid to slide down the throat . However, if you sleep on your left, turn the situation around and stomach acid slides.
f) the concentration ofcan stay awake, fall asleep instead of trying to do the trick. In what is known as "paradoxical intention", the spirit that focuses on the vigil will be sooner than the spirit that is struggling to fall asleep is to relax. If you are not asleep after 30 minutes you retire to bed, get up and read a book - preferably one that is known is tedious and tiring. Research shows that the more you lie awake in bed, the less likely that you have a night of uninterrupted sleep. Much better is to get up to dosomething else until you feel drowsy.
g) Getting at least 1-2 hours of sun a day is another trick to be able to sleep better. The findings suggest that the most sunlight enough and keeps our body clock on track. From the master clock body is a small group of cells located deep within the brain in an area called the hypothalamus. This area controls basic functions such as food intake and body temperature. This group of nerve cells by regulating the secretion of light that hitMelatonin, a hormone that the circadian rhythm of our body (when we sleep, if we remain vigilant) controls. During the day, sunlight slows the production of melatonin (which is one of the reasons why we are so alert during the day) has increased during the night, the production of this hormone, so we relaxed and sleepy. First 2 hours of sunlight during the day will ensure that the natural cycles and thus the sleep of the body are maintained.
If you are still asleep andFalling asleep, make sure the doctor because insomnia can be caused by physiological conditions such as sleep apnea, menopause or depression. Some medications that can disturb sleep include antidepressants, beta-blockers, diuretics and painkillers.
Resources:
Body Clock Guide to Better Health by Michael Smolensky and Lynne Lamberg, Ph.D.
No more sleepless nights by Dr. Peter Hauri
