Sleep Insomnia

Insomnia affects approximately one third of the adult population worldwide and women are twice as likely to suffer from insomnia than men.
Some research suggests that certain social factors such as being unemployed or divorced, are related to poor sleep and increase the risk of insomnia in women. Also, for most of us, the quality of our sleep will decrease as we age.

Although different types of insomnia have different causes, most people can find relief by following whatever the source of their sleeplessness:

 Establish a consistent bedtime routine and try to go to bed at the same time each night.

Get plenty of exercise during the day. The more you spend energy during the day, the sleepier you will feel at bedtime.

Reduce or eliminate your consumption of stimulants caffeine and alcohol. Even when consumed early in the day, they can affect sleep.

Avoid heavy meals late in the evening.

Learn and practice a relaxation technique regularly: Breathing exercises, meditation and yoga are good examples.

A warm bath or light snack before bedtime may help prepare you for sleep. Let your partner give you a massage may also help you relax.

Avoid or limit naps. Naps can make it more difficult to sleep at night. If you can not get by without one, try to limit the nap to no more than 45 minutes in bed and asleep 30 minutes.

If you can not fall asleep within 20 minutes or do not feel drowsy, get up and read or do something that is not too active until you feel sleepy. Then try going back to bed.

Do not focus on sleep. Instead, remember that if insomnia is annoying but not life threatening.

By:DoDo Sameh