Sleeplessness
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Are you sleeping good ? Are you sleeping enough ? A common problem reported by the university students. it is essential to have early intervention and effective management to overcome the problem.
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Sleeplessness
- 1. Learn some techniques to deal with your sleeplessness!! Dear Mind, Please stop thinking so much in the night . I need to sleep
- 2. • Sleep problems are conditions that affect the quality and quantity of sleep.The causes range from poor habits that keep you awake to medical problems that disrupt the sleep cycle. Insufficient sleep is a serious problem that poses a threat to your health and safety. What Are Sleep Problems? Sleep before you're dead ... a restful night's sleep is important to maintaining overall health.
- 3. SYMPTOMS • Difficulty falling and staying asleep. • Restless and grumpy through the day. • Excessive worrying about sleep • Tired and exhausted • Scared in bed • Watching the clock during night
- 4. Dangers of poor sleep • A lack of shut-eye can cause • Poor concentration • Memory problems • Poor Job performance • Relationship problems • Chronic diseases : “hypertension, diabetes, obesity, heart problems” • Poor immune system
- 5. S- Square Seven situations that lead to Sleepless nights •& Seven solutions that can put you back to sleep
- 6. Difficulty Falling Asleep Practice Sleep hygiene Avoid Caffeine , heavy foods, stimulating situations Exercise enough Take hot showers and relax tensed muscles Read book or any activity that can relax you and distract from anxious thoughts
- 7. Wake up in the middle of night Do not get up from the bed Count 300 backward by 3s that requires mental calculation which would eventually puts you back to sleep. Breus says . "If you stay in bed longer than 30 or 40 minutes, your body could push you back into a deep sleep,"
- 8. Nature’s Call Avoid Drinking After 8:30pm In case of excessive pressure , seek medical advice.
- 9. Premenstrual symptoms Fluctuating hormone levels cause insomina Cut the carbs to decrease the insulin intake Hot showers to regulate the neuro- vascular changes and relax muscles Use of painkillers. Yoga & Meditation
- 10. Medicines Many medicines cause sleep problems. Discuss with your doctor to lower the doses or change the timings.
- 11. Weekend Chill – out Staying up late on Thursday and Friday and sleep late on the following day can upset your sleep pattern "Don't let yourself drift on weekends or else it will be very hard to get back on schedule. Also, get out in the bright light first thing in the morning, as this will also help entrain your internal clock to an earlier schedule."
- 12. Cognitive-BehavioralTherapy:CBT can help replace bedtime worries with positive thinking, so your mind can settle down at night Relaxation training & Biofeedback help to calm breathing, heart rate, muscles, and mood. Paradoxical techniques to reduce the anxiety. Prescription drugs for many people with chronic insomnia.