4 Sleeping methods for better sleep. Sleep therapy is made from a series of treatments that help improve and improve sleep pictures of sleeplessness or sleep problems. Some examples of these treatments are the performance of sleep hygiene, behavioral change or relaxation therapies that can help educate again the body to sleep at the right time and have a restful sleep. To treat insomnia is critical to regulate the body’s hormone levels, reload the energies and the improvement of the functioning of the brain. However, it has to be remembered that the use of medication, such as anxiolytics, should only be used when indicated by the physician, due to the risk of side effects such as dependence and fall.
The main forms of sleep therapy are: 1. Slaaphigiene. This method consists of changing daily behaviors that weaken sleep, avoiding sleepiness The day, as they retrain the body, restores sleep. The most important ways to do sleep hygiene are: Sleep in a quiet place, without noise, and be dark so the body can relax, avoid wake up by night Create a routine, to absorb the body sleep and wake up at the same time, avoid sleep in the afternoon so that you can rest well at night; Do physical activity throughout the day because exercises are excellent for regulation of hormones that improve sleep, however, should not be done at night because the body’s stimulus can last a few hours and sleep Eat light foods so the body does not spend much energy consuming digestion In addition to preventing smoke, alcohol is introduced to drinks or stimulants after dark; Do not watch television, stay telephony or computer before bed; Avoid using the bed for activities other than sleeping, such as studying, eating or staying on the phone.
In this way the body is conditioned to feel sleep at night, as the good habits for sleep is stimulated. 2. Behavioral therapy. Behavioral therapy is a set of techniques for correcting behaviors and attitudes leads to insomnia, such as making a sleep diary, in which the person takes up sleep time and wakes up hours, how often do they wake up, or what thoughts they have when they have insomnia. In this It is easier to identify which may affect the change of sleep. Sleep restraint therapy, however, is a method. It suggests that the person stays in bed only during the sleep period. In this way, you avoid lying without sleeping over 30 minutes, prefer to get up, do other activities and go back to bed when Your sleep comes back.
In addition, there are programs called Mindfulness, which are forms of group psychotherapy of weekly meetings to perform exercises as meditation, body exercises and concentration about chronic problems such as stress, depression and insomnia. Psychotherapy is also a good way to treat insomnia because it helps solve internal ones Conflict related to this problem, and is very convenient for children, especially those with hyperactivity or autism. 3. Relaxation therapy. Some relaxation techniques like meditation, breathing exercises, massage and reflexology help improve physical and mental stress This can lead to lack of sleep. Acupuncture is another technique that stimulates body points, which help to rebalance the energy from the body and reduce stress, anxiety and insomnia, for example.
4. Alternative treatments. Treatments based on herbal powders, capsules or tea, such as chamomile, valerian or lemon juice Balm, for example, are natural methods to enhance relaxation and combat insomnia. Homeopathy is a treatment aimed at balancing the internal disorders of the body to fight problems associated with sleep. For this, the homeopath will have to identify the causes and problems associated with the insomnia of the person and prescribes the active principle to cause the improvement. Ortomolecular therapy is another alternative form that promises to be hormonal or chemical imbalances of the body, the replacement of vitamins and minerals. In the In case of insomnia, it is important to maintain the levels of magnesium, tryptophan, vitamin B3 and niacin, so that there is sufficient production of serotonin and melatonin, related substances to welfare and sleep. Phototherapy is also a type of treatment that consists of regular exposure to light through Special lamps, which help in the treatment of insomnia.
These alternative therapies may well bring benefits for the treatment of insomnia many people, and may even use medicine unnecessarily. When medicines are used. When sleep therapy does not deliver results, medications like Sertraline, Trazodone or Mirtazapine, for example, or anxiolytics such as Clonazepam or Lorazeplam, prescribed by the general practitioner, neurologist or psychiatrist, may be necessary. The use of medication must be the last option, or use when there is neurological problems associated with insomnia due to its ability to cause dependence. These treatments help sleep and prevent the Person from a long time to sleep, what can cause several health problems, because during sleep, the brain reorganizes itself, regulate hormones and fill the energy of the brain and muscles. The amount of sleep required may vary, but usually between 7 or 8 hours per night. in In addition to the above treatments, trying to eat to stimulate sleep is also important..
As found on Youtube