Sleep disorder and precautionary measures

Sleep disorder and precautionary measures
When once sweet dreamland is far away from us, should make sure to " know yourself as well as the enemy " to the sleep disorder ,To save the lost sleep. The daily skill paid attention to learning to relax is very helpful to the sleep. Let oneself keep comfortable posture lie down, let the intersection of body and some muscles (such as the arm) first Keep tight, then relax and it contributes to entering the thorough relaxed state rapidly to do it in this way. First, insomnia need, cost 20 minute to one hour even time of the above could fall asleep, as you, this is insomnia. Insomnia is the most common diagonosis of disorder of sleep. Probably 1/3 to 1% people will go through phased insomnia in some time. And women suffer from and have at more least situations of insomnia and one more time more than men, this relates to the fact that characterized periodic hormone levels of women fluctuate. The largest reason of insomnia is the pressure. Will suffer from insomnia when I want to make a great decision; When going wrong in respects such as family, working, marriage,etc., too can make people slept on to have a liking for unable to fall asleep most in the life. Precautionary measures: 1, Assign a comfortable bedroom, move the television out, because the bright light of TV will give the brain an illusion, have provided " daybreak " Signal,thus kindling insomnia. 2,Keep the relatively low temperature in the room. Because lower room temperature can let the body enter the state which is prepared the sleep. 3,Sleep on time, get up on time, train your biological clock cycle, in this way your brain will keep the cycle periods of 24 hours. 4,Have a hot bath. The hot water will improve your health temperature, make you produce tired purpose. 5,If you used to help, fall asleep by reading, that want, select some light stimulating thrilling booking as reading materials by the pillow. 6,Sleep is the first 4- Don't take caffeinated beverage or food in the 6 hour ' Including chocolate) . 7,Don't take exercises to train in first two hours while sleeping. Sports make the palmic rate accelerate, blood pressure rise, will only make you getting excited. 8,Do things such as some more relaxed games,etc. before sleeping, try hard to forget all troubles, easy state of entering the sleep while falling asleep. Second, wake with waking up early the situation sleep, matter questions hour evening often, but will suddenly wake up at three or four o'clock in the early morning, then it is excited to begin, it is unable to fall asleep again. Except pressure, depressed, time difference, work and rest law, the intersection of person who drink and reason,etc. can make people wake up suddenly at the night too excessively. In addition, women are after pregnancy or in climacteric because the estrogen level of the health changes, also will wake at night, the early question that wakes up. Precautionary measures: 1, If wake up after falling asleep for 20 minutes, that gets up and looks for a corner to study, weave simply, or do some other relaxed things. 2,If there are hungry senses, eat some small pastry, such as a banana or a small cup of milk, in this way, will overcome the interference of tryptophane, help you to fall asleep easily within quickest time. 3,If spirit begins to be excited, can list those on the paper carelessly to make you feel that trouble the thing of anxiety, so can let the question be clear, but unlikely to let you fall into disorderly and unsystematic and cranky. 4,Try hard to avoid the external world of snoring etc. interferes with. 5,Don't stand up and do the house work or treatment public affair. 6,Do not want oneself to lie in bed for hour gathering enough the sleep reluctantly. Instead of too persistent on must sleep well to feel quantity a certain, might as well in the face of the fact, stand up and have a walk, the health of moving about. Persons who tells of this kind of disease are mostly insomnia patients that third, leg pull a muscle. Some people describe that kind of feeling just as hoarse hoarse of the coca-cola spreads along the leg, while often falling asleep soon, think the leg has been wanting to move all the time, must stand up and get about and get about and relieve. Others can reach while being painful even try on standing sleeping. The leg pulls a muscle commonly to women, especially when women have been pregnant for 3 months. Perhaps this is because in pregnancy, the iron content is reduced, cause the response of the nervous system in the body. And research indicate, because first which is called the dopamine chemical the intersection of material and competence causes brain activity to be unusual after lowering, and the question that causes the leg to pull a muscle. Precautionary measures: 1, Washing a hot water shower or bubble bath contributed to relieving symptom before sleeping. 2,Massage on the shank. 3,Evening drink or caffeinated beverage sleep, either don't do violent sport. 4,Can go to the hospital to make a piece of anaemia to check and supplement the iron element appropriately to make the question relieved. Fourth, sleep and grind one's teeth according to the incomplete statistics, at least 5% of the compatriots will grind one's teeth while sleeping unconsciously. " grinding tooth disease " Reason clear,but if you can't last conference pressure, aggravate the symptom. This kind of people is often closing one's own teeth to stand up and rub and move in the sleep constantly unconsciously, woke up until the next morning and did not feel own jaw department know that ground one's teeth last night when aching. The doctor reminds, grinding one's teeth seems to be the minor matter, but because the lasting jaw department grips and shrinks jointly, not only will cause pain and headache, will even make teeth rupture. Because the enamel of teeth is denuded, will lead to the fact the nerve of tooth is sensitive and fragile. Precautionary measures: If it causes headache to grind one's teeth, can use the figer tip to massage the temple and two jaws gently, it takes about 5 seconds each time. Give a hot compress to two jaws, or it is helpful to ease pain with cloth Lip river Finland. Don't chew the chewing gum or hard food, will bring more presure to two jaws in this way. Fifth, snore, sleep, snore one is known as in practice " Sleep-apnea " Sleep disorder. The emergence of this kind of symptom is often shaken because the patient's throat tissue is relaxed and with breathing each time, relax organization, stop trachea as these, cause, breathe, delay. Although these symptoms are not fatal, will cause the injury to the blood vessel of heart brain too. If observe it carefully, you will find the excessively fat man easier and sleep to snore, especially the person that those necks are thicker and shorter, the chin recesses, because their trachea is narrower. Precautionary measures: 1, Reducing the weight will let the situation be relieved to some extent. If the situation is serious, can consult a doctor, see whether the necessary operation is solved. 2,Avoid drinking or taking sleeping pill before sleeping, this may make the question aggravate.
Sleep Obstacle Strick precaution Measure
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