Insomnia syndrome and effective solutions

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You feel tired and lifeless because they can not sleep at night? Insomnia causes many people can not sleep long enough. People with insomnia often have the following symptoms:

  • Difficulty sleeping.
  • Waking up during the night can not go back to sleep.
  • Waking up too early.
  • Feeling tired when you wake up.
  • Sleepy and tired all day.
  • Difficulty concentrating.

Causes of insomnia

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Insomnia can be short, but it can also be extended. The cause short-term insomnia include:

  • Pressure, stress (job loss or change, death of a loved one, divorce, moving)
  • Disease
  • Sound, light, too hot or too cold while you sleep
  • Some drugs (for colds, allergies, depression, high blood pressure, and asthma)

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Long-term insomnia causes:

  • Irregular sleep
  • Using these substances affect sleep (alcohol, coffee, nicotine)
  • Join the brain stimulating activities (playing games, watching TV) or body (exercise) just before bedtime
  • Depression or anxiety
  • Pain, or do not feel comfortable in the evening

Good habits beat insomnia

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Good sleep habits can help you have a good sleep at night and beat insomnia. Try these:

  • Avoid coffee, nicotine and alcohol in the evening. Cafe and nicotine are stimulants can cause you to have trouble sleeping. Alcohol can cause waking up during the night to make your sleep worse.
  • Exercise regularly. You will feel more tired at night. Do not exercise just about 3 or 4 hours before bedtime. It can make you awake while you are in need of sleep.
  • Prepare beds for more comfort. Should ensure enough room is dark, quiet, not too hot, not too cold. If more light can use a sleep mask. If there are multiple sound, use a headphones.
  • Follow a habit of making you more relaxed before going to bed. For example, reading a book, listening to music or bath.
  • If your insomnia is caused by sleepless worrying about something, then write a list of things to do before going to bed. This can help reduce the anxiety of the night.

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