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Sleep debt - how to liberate yourself from insomnia
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Posted On :
Jan-05-2012
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Article Word Count :
554
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This content speaks about sleep debt and its symptoms. In addition, it supplies information about the three kinds of insomnia and treatments to treat sleep debt.
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People who have sleep debt don't receive enough sleep every day. It is the reasons why they have poor cognitive abilities. Some signs they have include things like sleepiness during daytime, problems concentrating, forgetfulness and more irritability. Sleep debt can pose a serious threat when folks fall asleep while doing activities such as driving - causing numerous accidents and on occasion death.
Research indicates that Americans under sleep one hour each night. This is often seen more prominently in teenagers, college students, night-shift workers and young professionals. Some of these people put up with sleep debt for days. Though they can easily remedy this by going back to their natural sleeping habits, the effects of sleep depravity may still be felt days after.
The three forms of insomnia are: short term insomnia or transient, intermittent insomnia, and chronic insomnia. Short-term insomnia occurs less than a week while intermittent insomnia does not have a pattern, it comes and goes. Chronic insomnia is the worst type of of the three, lasting for months.
Insomnia can be treated. There are several insomnia treatments which help people struggling with sleep debts.
Common Insomnia Treatment
- Create a bedtime schedule. To have a great sleeping habit, among the most important factors would be to build a routine that you know your body could easily adhere to. Your routine can include having warm milk before going to bed or taking a night walk. If you would like, you should also consider meditating or conducting a relaxation exercise. Try and go to sleep the same time every evening.
- Exercise, exercise, exercise! Several researches say that people who are physically active can easily sleep much better. This insomnia treatment enables you to use up all your your energy within the day therefore making you feel sleepier before bedtime.
- No to caffeine. Lower your consumption of caffeine or if you can, avoid it. Include alcohol in the list of no-nos.
- Read a book. After lying down in bed and unsuccessfully attempting to sleep for 30 minutes, get out of bed and look for a book. Your book needs to be thick to ensure that there's a bigger possibility of you feeling sleepy faster. Try resolving your old algebra problems or geometry - maybe attempting to compute can make you feel tired.
- A warm bath before bedtime helps. Try a few drops of lavender oil in the bath. Surround your tub with scented candles that may help you relax. Play some soothing music also. This insomnia treatment can calm your body and your soul.
Power nap - Nap for ten to twenty minutes in the afternoon. These naps are determined to be a lot more restful and effective than full sleep that from time to time leaves you un-refreshed.
- Medication. Valerian is one of the effective medicines that can aid insomnia. It's a sedative herb used for centuries. You can obtain this in food stores and pharmacies. Take one to two capsules of Valerian half an hour before bedtime. Melatonin, on the other hand, is a hormone that regulates the wake/sleep cycle. Take 2.5 mg of Melatonin at bedtime as an intermittent dose. A lower amount, 0.25 to 0.3 mg, works better for daily usage.
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Article Source :
http://www.articleseen.com/Article_Sleep debt - how to liberate yourself from insomnia_129347.aspx
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Author Resource :
Tia Arnold is a doctor who knows insomnia treatment for patients who have sleep debt.
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Keywords :
insomnia treatment, sleep debt,
Category :
Health and Fitness
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Health and Fitness
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