How to prevent sleep problems

Difficulty sleeping can be simply the result of a style of life and/or a little environment for a good night's sleep. Get a good sleep hygiene has a very important role in the control of insomnia and some aspects of lifestyle such as diet, exercise, and schedules or others of the environment (noise, light) can act to the detriment of the quality of sleep.

Incompatible with the dream substances

There are several incompatible with the dream substances, since they produce stimulant or depressant effects. These include caffeine, nicotine and alcohol. Also, certain diets can also affect sleep. Each of them is explained below:

-Caffeine: more usually consumed products containing caffeine are coffee, tea, Coca-cola and other beverages with gas, chocolate, cocoa, and some pharmaceutical products as medicines for colds, allergies and inhibitors of the appetite. It should be reduced gradually its consumption, becoming less, day after day. If you decide not to totally eliminate the intake of caffeine, make sure that you do not consume after four or five in the afternoon, or six hours before bedtime.

-Nicotine: the recommendation will be quit completely as a matter of health, not just by how it affects sleep. For those who do not want or can not give up this habit, it will be particularly important to achieve the reduction of the number of cigarettes before bedtime to prevent the physiological activation difficult them to fall asleep.

-The alcohol as well as hinder the deep sleep, a considerable amount of alcohol before bedtime causes the need to urinate, increased snoring and the presence of sleep apnea. Those individuals who drink in a social context must avoid drinking between four and six hours before bedtime.

-The diet: there is no food or drink in particular that promotes sleep. However, numerous studies have shown beneficial effects of tryptophan, substance present in the milk before going to bed sleeping. If you follow this advice, should be taken into account that the tryptophan takes about an hour to reach the brain and produce the expected result. It is important to follow a balanced and varied diet that not too much sugar content (pure or in pastries, candy, chocolate, or too much salt. drinking in excess should be avoided because it may cause night (need to urinate at night) and difficulties of reconciliation of sleep at bedtime again.) Regular meal times should be kept so that dealt the calories throughout the day. Light, noise, temperature and the mattress. Factors such as light, noise, temperature yal discomfort of a mattress can make it difficult to sleep. A room with many distractions - attached desktop full of documents, a television, phone... do not help foster a scenario suitable for sleep. Optimize all of these factors does not necessarily achieve a deep sleep, but although the sensitivity to these environmental aspects vary from individual to individual, any inaccuracies in them may promote the emergence or accentuation of the insomnia problem.



Cycle of circadian and activities that make it difficult to sleep:

Often, people suffering from insomnia are not regulated their sleep-wake cycle, and it is also possible that they carried out activities incompatible with the dream, generating a negative association between sleep and the room environment. This negative association is aggravated by the presence of a series of behaviors that are carried out for the daytime consequences of sleep loss. For example, laying down irregular sleeping schedules, sleeping NAPs throughout the day it spends too long in bed or use the room and the bed for activities not related to sleep. All of these practices can become chronic which might initially be a transient insomnia. For this reason, in addition to acting on the environment and the substances that can affect sleep, necessary:

1. regulate the sleep-wake cycle

2. Delete all those activities that make it hard to sleep. To achieve these goals, you should try to follow these instructions: 1

-Do not go to bed until you don't feel drowsy. bedtime without sleep will cause the individual to spend time in bed worried or tense by not being able to sleep situation incompatible with a State of relaxation and sleep. Therefore, the time should defer bedtime until the individual s feel really drowsy.

-Sets a routine before going to bed. It is important to establish a routine prior to the time d