Sleep deprivation is not just an attitude we need to be adjusted, because they are grumpy and not with others, we have mental lapses and lack of sleep and concentration as we struggle to get through our days. With occasional insomnia, can we overcome our anxiety, as we are to be our zzz weekend or a nap to try. Chronic insomnia can lead to health problems like obesity, heart disease, diabetes and even cancer.
One way to learnasleep quickly recall through lucid dreaming. Lucid dreams are a useful practice for people with sleep disorders. If you have difficulty getting to sleep, remember that sleep means lucid dreams, and your subconscious will make you fall asleep quickly. To improve dream recall to keep a dream journal and write all the dreams that you remember when you wake up. If you do not have a magazine, a pad of paper or audio recorder can also be used. It 'important to understandthe dream (s) as quickly as possible for maximum appeal. How to spend precious seconds, then our ability to remember our dreams. If you want to remember your dream, some people say: "I will remember my dream", before falling asleep. Some experts say the dream that everyone remembers at least one night of your dreams. If you choose to imagine that you are back in your dream, remember that step by step ... Follow this view as you fall asleep.
If you can not remember a dream you can try creativeDisplay, daydreaming. Close your eyes, visualize a happy place, perhaps something you'd like to do in the future, such as a holiday or a thing of the past. See yourself dancing on the beach or in a school. Soon, the daydream is to take on a life of its own and, finally, you will not even be aware of daydreaming to sleep longer and fall. Some people choose the topic that first show, in bed, a practice known as "push thinking" is going. Manysettle during the night and roll back and forth, because our mind is racing from all the stress in our daily lives. It 'hard not to think about it. "Thought push" the act of pressing unwanted thoughts was designed with the selected.
If you are in bed with unwanted thoughts for more than 20 minutes. Get up, you see, what bothers you. Perhaps only by ideas and questions on the paper your mind is clear enough to sleep. Do something that will help you relax is to write, read a bookYour magazine or some yoga exercises. There are simple yoga exercises to relax. Do not overdo any exercise routine, since only the heat of the body and increase heart rate. You have to be more time to cool. Whatever you do, do it outside the bedroom. Your bedroom is a haven for sleep and intimacy only. Other activities such as television video games, or surf the Internet just like to stay awake longer. Who wants to turn the TV off in the middle of the showor finish a game until it is necessary to kill the bad guys?
Breathing exercises and self-hypnotic/meditation wonders for those who have worked with insomnia. Try Dr. Andrew Weil for relaxing breathing exercise:
Insert the tip of the tongue against the edge of the tissue just behind the upper teeth, and keep it there for the entire year. Will be out through your mouth around your tongue, try to chase your lips a little 'if this seems difficult.
- Breathe out completelythrough the mouth, what a rustling sound.
- Shut your mouth and breathe quietly through the nose for a count of four mental.
- Hold your breath for a count of seven.
- Exhale completely through your mouth, what a hiss sound to a count of eight.
- This is a breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
Note that you always inhale quietly through your nose and exhale through the mouth loudly. The tip of the tongue remainsposition all the time. Exhalation takes twice as long as inhalation. The absolute time you spend in each phase is not important, the ratio of 04:07:08 is important. If you have problems with bated breath to keep speed up the movement, however, the ratio of 04:07:08 for the three phases. With a little 'practice you can slow everything down and get used to breathing in and out deeper and deeper.
This exercise is a natural sedative for the nervous system. Unlike sedative drugs, which ofteneffective if it takes first but then lose their power over time, this exercise is fine the first time you try, but gains in power with repetition and practice. You can also use when something happens, upsetting - before responding. Use it if you know of internal tensions. But I mainly use to help you fall asleep. This exercise can not be recommended highly enough.
You can buy tapes or CDs from a brokerage, library or online bookstore. I use one ofself-hypnotic/meditation band and out for almost 20 years. Use a visual movement and breathing exercises and physical exercise. The movement is composed of tightening and loosening the body parts, starting from the ends, and ends with the head and upper body. With all the exercises that I am at least 85% of the time sleeping and before the tape ends.
If you need a bed at the same time going to be together every night with a nightly routine, isfalling asleep and staying asleep, finally, the number of hours. Most adults need at least seven hours to feel fully energized the next day. If you do nap, try to limit time to 20-30 minutes and before 4:00 clock. Every time you sleep, sleep late or longer to interfere with the ability to sleep.
Remember, do not go to bed mad, only increases the heart rate so that you can not sleep. Solve your problems before going to bed and have sex trick. Couple kissingregularly and spontaneously not only have intimate feel better about themselves, but also reduces levels of stress and depression. Sexual satisfaction in a relationship encourages people to take better care of themselves and improve the quality of life is to make you sleep better. So instead of paying for a prescription sleeping pill or buying a new $ 1,000 mattress, a holiday or go on a date, all the while kissing and cuddling more. A balanced life with personala love partner is what lucid dreams are made.
If you try these suggestions and still not learn to fall asleep, you can have a sleep disorder that can cause health problems. Consult your doctor before trying an over-the-counter (OTC), medicines for sleep. OTC side effects, drug interactions health and abused and can be addictive, though. It can only be for a much larger problem.
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