No sound sleep ,nomental problem or strain but get up tired every day.?
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Sleep Hygiene: Helpful Hints to Help You Sleep
Poor sleep habits (referred to as hygiene) are among the most common problems encountered in our society. We stay up too late and get up too early. We interrupt our sleep with drugs, chemicals and work, and we overstimulate ourselves with late-night activities such as television.
Below are some essentials of good sleep habits. Many of these points will seem like common sense. But it is surprising how many of these important points are ignored by many of us. Click on any of the links below for more information:
Your Personal Habits
Your Sleeping Environment
Getting Ready For Bed
Getting Up in the Middle of the Night
A Word About Television
Other Factors
Your Personal Habits
Fix a bedtime and an awakening time. Do not be one of those people who allows bedtime and awakening time to drift. The body "gets used" to falling asleep at a certain time, but only if this is relatively fixed. Even if you are retired or not working, this is an essential component of good sleeping habits.
Avoid napping during the day. If you nap throughout the day, it is no wonder that you will not be able to sleep at night. The late afternoon for most people is a "sleepy time." Many people will take a nap at that time. This is generally not a bad thing to do, provided you limit the nap to 30–45 minutes and can sleep well at night.
Avoid alcohol 4-6 hours before bedtime. Many people believe that alcohol helps them sleep. While alcohol has an immediate sleep-inducing effect, a few hours later as the alcohol levels in your blood start to fall, there is a stimulant or wake-up effect.
Avoid caffeine 4-6 hours before bedtime. This includes caffeinated beverages such as coffee, tea and many sodas, as well as chocolate, so be careful.
Avoid heavy, spicy, or sugary foods 4-6 hours before bedtime. These can affect your ability to stay asleep.
Exercise regularly, but not right before bed. Regular exercise, particularly in the afternoon, can help deepen sleep. Strenuous exercise within the 2 hours before bedtime, however, can decrease your ability to fall asleep.
Your Sleeping Environment
Use comfortable bedding. Uncomfortable bedding can prevent good sleep. Evaluate whether or not this is a source of your problem, and make appropriate changes.
Find a comfortable temperature setting for sleeping and keep the room well ventilated. If your bedroom is too cold or too hot, it can keep you awake. A cool (not cold) bedroom is often the most conducive to sleep.
Block out all distracting noise, and eliminate as much light as possible.
Reserve the bed for sleep and sex. Don’t use the bed as an office, workroom or recreation room. Let your body "know" that the bed is associated with sleeping.
Getting Ready For Bed
Try a light snack before bed. Warm milk and foods high in the amino acid tryptophan, such as bananas, may help you to sleep.
Practice relaxation techniques before bed. Relaxation techniques such as yoga, deep breathing and others may help relieve anxiety and reduce muscle tension.
Don’t take your worries to bed. Leave your worries about job, school, daily life, etc., behind when you go to bed. Some people find it useful to assign a "worry period" during the evening or late afternoon to deal with these issues.
Establish a pre-sleep ritual. Pre-sleep rituals, such as a warm bath or a few minutes of reading, can help you sleep.
Get into your favorite sleeping position. If you don’t fall asleep within 15–30 minutes, get up, go into another room, and read until sleepy.
Getting Up in the Middle of the Night
Most people wake up one or two times a night for various reasons. If you find that you get up in the middle of night and cannot get back to sleep within 15–20 minutes, then do not remain in the bed "trying hard" to sleep. Get out of bed. Leave the bedroom. Read, have a light snack, do some quiet activity, or take a bath. You will generally find that you can get back to sleep 20 minutes or so later. Do not perform challenging or engaging activity such as office work, housework, etc. Do not watch television.
A Word About Television
Many people fall asleep with the television on in their room. Watching television before bedtime is often a bad idea. Television is a very engaging medium that tends to keep people up. We generally recommend that the television not be in the bedroom. At the appropriate bedtime, the TV should be turned off and the patient should go to bed. Some people find that the radio helps them go to sleep. Since radio is a less engaging medium than TV, this is probably a good idea.
Other Factors
Several physical factors are known to upset sleep. These include arthritis, acid reflux with heartburn, menstruation, headaches and hot flashes.
Psychological and mental health problems like depression, anxiety and stress are often associated with sleeping difficulty. In many cases, difficulty staying asleep may be the only presenting sign of depression. A physician should be consulted about these issues to help determine the problem and the best treatment.
Many medications can cause sleeplessness as a side effect. Ask your doctor or pharmacist if medications you are taking can lead to sleeplessness.
To help overall improvement in sleep patterns, your doctor may prescribe sleep medications for short-term relief of a sleep problem. The decision to take sleeping aids is a medical one to be made in the context of your overall health picture.
Always follow the advice of your physician and other healthcare professionals. The goal is to rediscover how to sleep naturally.
Other Answers:
it could be your diet, your daily activities, insomnia, chronic fatigue symdrome, a list of things. i would look at other symptoms that go along with it. are you stressed in your daily life? Why is it hard for you to fall asleep? is your mind racing? The best place i think to go for information on health problems is webmd.com. if you cannot find what you are looking for there, i suggest seeing a doctor. it could be an underlying cause for something else.
If you fall asleep but do not stay asleep you may have sleep apnea. This is a condition where you stop breathing while asleep. Sometimes it will wake you up and sometimes it won't, but even if it doesn't it is still interrupting your REM stage of sleep which is where your body is completely relaxed and resting. Some people have periods of apnea as long as two minutes occurring 5-10 times an hour! This can be diagnosed by having a sleep study done, where you go into the hospital to sleep and they monitor your pulse rate, breathing rate, oxygen saturation and many other things as well. They can tell you if you have sleep apnea and how severe it is. For people with very severe cases, a CPAP is required while sleeping. This is a small machine that hooks up to a face mask(which the patient wears) and provides continuous pressure to the airways to keep them open so they don't become obstructed and cause the patient to quit breathing.
check out obstructive sleep apnoea..what happens is when you go to sleep, the soft tissue in your throat relaxes and obstructs your throat to the point where you actually stop breathing. this causes you to wake up even if you are not fully aware of it. It prevents you from reaching the stage of sleep, called rem. As a result you will get up in the morning not feeling rested.
sleep apnea! ask ur doc 2 do a sleep study and betcha more than likely u have it
Take three drops of the Homeopathic Remedy NUX VOMICA 30 half hour before bedtime and you will sleep soundly ! Guaranteed !No side effects and No Complications 100% cure !
Take Care and God Bless you !
Source(s):
Read more about NUX VOMICA :-
http://homeoint.org/books/boericmm/n/nux-v.htm
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