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Sleep Disorder
If Your are Tossing and turning all night and finding it difficult to sleep you need to check these tips to get you sleeping in a snap...
Finding yourself wide awake after a few hours of sleep or waking often during the night is called parasomnia or sleep maintenance insomnia. 75 Percent of adults frequently have symptoms of a sleep problem, including parasomnia. The root of most sleep problems is stress. Our nervous system is build for a sprint, but we're living in a stress marathon. If you go to bed worries, you're probably going to wake up in the middle of the night.
When that happens, as you probably know, the next day is pretty much sot. But with a little bit of adjustment, a peaceful night of slumber can be yours.
Throw out your definition of a good night's sleep
Just as three square meals a day has given way to all day grazing and smaller portions, what's good for you has changed here, too.. Thinking it's necessary to stay asleep for 8 hours straight may be unrealistic. Just as we experience a dip in alertness mid afternoon, the inverse is a dip in sleepiness in the middle of the night. There's strong evidence that there's a kind of awakening that's totally normal. Even waking every 60 to 90 minutes can be part of a healthy sleep pattern. The deeper stages of sleep, or REM (rapid eye movement) sleep, occur about every 90 minutes and get longer as the night goes on, so your brain might become more alert between those cycles. Since we're conditioned to think that waking during the night is a problem, when it happens, we panic, causing our brains to awaken even further. If you find yourself awake in pre dawn hours, check your physical state. If you don't have a physical complaint, chances are you're experiencing a normal stage of sleep cycle.
Get Bed Ready
After an action packed day, you brain needs some time to make order of things and slow its frenetic firing before you're ready to sleep. Pure bodily exhaustion can probably conk you out for an hours or so, but then worries will surface and cause you to stir. How can you get your mind to chill?
Establishing any ritual that you do before bed - taking a bath, sipping a cup of (decaf) tea, anything but checking you e-mail - will do more than relax you right then and there. Another way to condition yourself is by dimming the lights significantly. This triggers natural circadian rhythms that help us prepare for sleep.
Quit sleeping with the enemy
Guess who has stress under the covers with them most often ? That would be women. Women tend to take stress to bed and mull over it. To prevent stress from waking you up keep a worry book - a journal in which a couple of hours before bed, you write down the thoughts you might stew over.'
Make the breath - brain connection
With your tongue resting on the rood of you mouth, just behind your upper teeth, exhale completely. Close your mouth and inhale through your nose for four counts. Hold your breath for seven counts. Then exhale while mentally counting to eight. Repeat the cycle three more times. This Yoga breathing technique is reported to improve the quality and quantity of sleep.
When you wake up anyway
Despite all of your best efforts, here you are, awake. What do you do now? First, here's a big don't - Do not look at the clock to check the time. Seeing the time can trigger them to become fully awake. Keep your eyes closed, or move the clock out of sight.
Get Out
After 15 minutes of lying awake in bed, you need a change of venue. When you can't sleep, the bedroom can become a torture chamber. You risk associating the bed with your trouble sleeping, which will exacerbate the problem in nights to come. Go to another room.
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