In Case of Insomnia - How to Rebuild Your Sleep?

If the first step is to identify the causes of sleep disorders, to treat insomnia at its source, the second is to find good recipes for living better sleep.

What are the recipes for insomnia and sleep again?

- Do not make sport the past 17h.
- Avoid naps.

People with insomnia tend to doze during the day. If they nap, they enter a vicious circle, because naps can then prevent them from sleeping at night. Even micro-naps should be avoided because they value very relaxing. After a micro-nap, an insomniac found form and can no longer sleep at night. Precisely in this way settle the Chronic insomnia in the first half the night.

- Adopting a method of relaxation and meditation suited to itself.

For example: listen to music while driving his car or learn a relaxation technique such as hypnosis, especially at night before bed.

- In case of diagnosis (the cause of insomnia is an underlying disease that has been identified: depression, stress syndrome, restless legs, sleep apnea...), treat the cause of insomnia.
- Avoid the use of sleeping pills. Otherwise, use them only for short durations. The sleeping pill is not the solution!
- Ask your doctor medications that rebuilding sleep. Examples are certain antidepressants, which in small doses, provide a sustainable response to sleep with a clear improvement of insomnia.

Do not be hostile to these drugs under the pretext that they have a label antidepressant. Here they are used at different doses and with different effects.

Furthermore, profits on the insomnia persists even after stopping treatment.

- Use light therapy in case of delay of the phases of sleep.

Normally, the phases of sleep come to 23h, or even midnight. In some people, they occur earlier in the evening, around 21-22 h. If they loupent this time, they will then have difficulty falling asleep. But if they meet this schedule sleep, they wake up around 3 am. Others have reversed phases of sleep that occurs later, around 1-2am. They come not to fall asleep before then and they have trouble getting up in the morning.

In one way or another, it is a lag phase. It then recommends light therapy, which involves exposure to sunlight scattered by a lamp with a force of 10,000 lux (unit of light). It is exposed for an hour each morning which will help realign the phases of sleep.

These tips are put into practice daily. If they prove ineffective, it is recommended to talk to his doctor with him to find the most suitable.