insomnia treatment guidelines

Insomnia is a kind of bad habit, this is not a disease, because it does not attack specific organs. Trouble sleeping or insomnia can ruin lives. For example Michael Jackson. The investigators found that Michael Jackson died from a lethal dose of anesthetic propofol (Diprivan). Jacko reportedly continued to receive this medication because he can not sleep or chronic insomnia. About 30% of adults have insomnia. About 10% had problems severe enough to affect the case.
insomnia treatment guidelines

Almost everyone has been having trouble sleeping in her life because of stress, pressure, anxiety or even a medic problems that cause pain and disruption. In most people, sleep problems are short term and will heal by itself but about 10% of adults suffer from chronic insomnia, sleep disturbances at least 3 times per week for a month or more. Some people experience this problem for years.

At least 8 out of 10 people with insomnia have what is called secondary insomnia, meaning that their sleep disturbance due to health problems, drugs, sleeping sickness or certain compounds. Others have primary insomnia ie sleeping problem that does not have a trigger and can be caused by prolonged stress or emotional disturbance.

Cognitive Behavioral Therapy

The goal is to change the thinking and actions that affect the body's ability to get a good night's rest. Research shows that psychological problems and behaviors can cause insomnia. Behanioral cognitive therapy can be used to improve sleep. Research shows, even a year after therapy, most people report can still sleep well. A study found, Cognitive behavioral therapy is also effective for treating chronic insomnia. During therapy, patients are taught to recognize the signs of which can affect sleep. For example, you might think you need 8 hours of sleep when your body enough sleep 7 hours. The patient will also be taught how to cope with thoughts, worries or concerns that make the negative could not sleep at night and change certain behaviors, such as caffeine consumption. Therapy usually lasts 4 to 8 ½ hours, therapist-led sleep and possibly coupled with medication, muscle relaxation, biofeedback or hypnosis.

Do not Sleep in the Daytime

Napping reduces the amount of sleep at night. Indeed, insomnia may make you sleepy during the day. If you need a nap, limit the duration and do as early as possible.

Avoid caffeine or nicotine close to bedtime

U.S. Food and Drug Administration recommends not getting caffeine or nicotine for 4 to 6 hours before bedtime. Other experts suggest insomniak get caffeine in small amounts in the paddy day. This means no more than 1 or 2 cups of coffee per day and should not drink caffeine in the mid-day.

Avoid Alcohol on Sleep Time

Alcohol makes metabolized to happen sooner and sleep so much lighter and more intermittent. This means that the possibility of waking up at night and difficulty falling asleep again.

Early Exercise and Eat More

According to the FDA, it is best to avoid exercise and eating between 2 hours before bedtime. Try to prepare yourself for sleep by listening to music or read a half hour before bedtime. In addition, sleep experts recommend insomniak use the bed only for sleep and sex.

Down from the bed

If you can not fast asleep, wake up. If it does not fall asleep about 20 minutes, down from the bed and do something relaxing until you are ready to go back to try to sleep again. This advice also applies if awakened in the middle of the night.

Create a Supportive Environment for Sleep

Experts suggest a bedroom environment that is conducive to sleep is dark and quiet, with comfortable temperatures, and preferably free from mobile phone beeps, television, radio and computer. Experts recommend limiting the use of technology close to bedtime if you want to get a good night's sleep.

Limit Bedroom Window

What is meant is the amount of time spent in bed. If you only sleep 5 hours, sleep restriction rules say, you start with sleep 5 hours. Improve your sleep time in stages but only after you train yourself to sleep 90% or more at the beginning of sleep restriction window. Average sleep time is about 7 hours for adults (ideally 8 hours), but people with chronic insomniak spend 10, 12, 16 hours in bed because they do not get adequate sleep.

Maintain Routines Sleep Time
We are creatures of habit, every cell in our bodies have a rhythm. In general, it's bedtime routine is a good habit, went to bed at the same time, get up at the same time anyway. Hopefully you can quickly recover from insomnia.