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How to keep good sleep

Bluelight / 2014-06-14
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 Many of us experience the occasional night of sleeplessness without any consequences. It is when the occasional night here and there becomes a pattern of several nights in a row that you are faced with a sleeping problem. Repeated loss of sleep affects all areas of your life: The physical, the mental, and the emotional. Sleep deprivation can affect your overall daily performance and may even have an effect on your personality.

If your insomnia continues for a long period of time it can cause problems in your relationships, compromise your productivity, and perhaps lead to other health problems. It can become a relentless cycle of worry and anxiety as night after night you toss and turn, wondering when sleep will come, wondering what is wrong with you. Insomnia and sleeplessness generally fall into three categories:

 

1."Initial" insomnia: where you have difficulty in falling asleep, generally taking 30 minutes or longer to fall into a sleep state.

2."Middle" insomnia: where after falling asleep you have problems maintaining a sleep state, often remaining awake until the early morning hours.

3. "Late" or "Terminal" insomnia: where you awake early in the morning after less than 6 hours of sleep.

 

Findings from a recent Stanford University Medical School study may come as no surprise: older and middle-age people reported sleeping better when they added regular exercise to their routine. After 16 weeks in a moderate intensity exercise program, subjects were able to fall asleep about 15 minutes earlier and sleep about 45 minutes longer at night.

 

Researchers selected 29 women and 14 men with mild sleep complaints for a 16-week controlled study. All participants were age 50 to 74, lived sedentary lives, and suffered no cardiovascular disease, stroke or other clinically diagnosed disorder known to cause sleep disorders. All were non-smokers and moderate drinkers. None were seriously overweight or taking hormone replacement therapy, sleep medications or other medications known to affect sleep.

 

Participants exercised at least four times a week. Twice a week they participated in an organized aerobics class, which included 30 minutes of endurance training. The other two times they exercised on their own, doing 40 minutes of brisk walking or stationary bike riding. To assess impact on sleep, researchers looked at factors such as how long it takes to fall asleep, total hours of sleep per night, how often one wakes up, how one feels when waking up, and daytime function.

 

Try exercise to help your sleep. Here are some tips.

1.A drop in body temperature aids sound sleep. So time your exercise five to six hours before bedtime.

2.Make your exercise vigorous enough to make you sweat a little. Previous studies have shown that non-aerobic stretching and concentration exercises alone did not impart sleep.

3.Stick with it! Participants in this study did not report improved sleep until they had been exercising for 16 weeks.

 

There are many herbs with reputations as being effective sleep remedies, but there are no legal plants that will put a person out! The key to successful treatment of insomnia is to find the cause and deal with it. This may be anything in the realm of human life, from deep grief to constipation. Psychological issues often need attention, but then so health problems causing pain or discomfort. Dietary indiscretions must be identified, as must environmental factors (e.g. freeway noise or a snoring spouse). Insomnia can push the practitioners diagnostic skills to the limit, making the allopaths free and easy prescribing of benzodiazepine sleeping medications at least understandable!

 

You can also try some electro devices, such as Bluelight medical device, it can effectively cure insomnia and bring you a good sleep, you can see them on following website and place order.

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