Good sleep is necessary for people and is just as important as proper nutrition, physical activity or oral hygiene. Sleep problems not only make daily survival difficult, but are also associated with several consequential health problems: from diabetes to hypertension, weight gain and risk of cardio-vascular problems, reduction of defense ability, disruption of physiological hormonal activity, etc. If a person struggles for half the night and then has insufficient sleep, wakes up exhausted ... he should know that millions of people on the planet (about 20%) have some kind of sleep disorder - and that it is not only frustrating, but lack of sleep it can also have serious health consequences.
TREATMENT OF INSOMNIA - In my daily practice, I advise patients that, if it is not about Sleep Apnea Syndrome or the consequences of systemic chronic diseases, which require appropriate treatment, to solve problems with insomnia in the following way:
• They implement the usual and well-known measures of daily hygienic and dietary regime of life: - balanced diet with moderate amounts of healthy and varied foods; - regular daily psycho-physical activities (walks in the fresh air for at least half an hour to one hour); - sufficient periodical rest and relaxation exercises with commitment to yourself - meditation, relaxation massages, stretching exercises such as "tai-chi", "yoga", at least twice a day dedicated deep breathing exercises with about 10 deep exhalations and inhalations with breaks of 10 - about seconds
• Adjust body weight to constitution and age
• Establishes normal levels of blood pressure, fat and sugar in the blood
• The last light meal should be around 6 pm at the latest
• Take in enough water and other liquids (2.5 to 3 liters) throughout the day
• In the evening, a cup of calming tea is also useful: valerian / mint / thyme ... keep a glass bottle filled with one liter of fresh water next to the bed to quench thirst during the night.
• An hour or two before going to bed, a light half-hour evening walk in the clean air and thorough oral hygiene just before going to bed. At the beginning of the treatment, the use of a small dose of hypnotics on a natural basis is also allowed.
• IT IS PREFERABLE TO SLEEP IN A QUIET AND VENTILATED ROOM WITH THE WINDOW OPEN ALL NIGHT, in a comfortable and spacious bed, always clean sheets, with a comfortable headboard and a suitable blanket
• Bedtime must be before midnight! Every hour earlier is worth twice as much!!!
• After assuming a physiological sleeping position - approximately like a newborn: on the side that suits you, with folded and half-raised arms - hands at the level of the face, or on the back and raised arms above the shoulders ... and short deep breathing exercises: about 10 deep inhalations and exhalations between which you hold your breath for about 10 seconds
• Make a plan for tomorrow's activities as part of meditating while falling asleep and
• You indulge in a deep and invigorating sleep until you wake up! - if during the night you have calls to empty u. bladders, you immediately go to the toilet and go back to sleep!
In order to avoid daily frustrations due to the lack of good sleep, as well as to prevent its serious health consequences, we will approach the treatment of insomnia responsibly, by undertaking primarily natural procedures. That's my answer too! - In my daily practice, I advise patients that, if it is not about Sleep Apnea Syndrome or the consequences of systemic chronic diseases, which require appropriate treatment, to solve problems with insomnia in the following way:
• They implement the usual and well-known measures of daily hygienic and dietary regime of life: - balanced diet with moderate amounts of healthy and varied foods; - regular daily psycho-physical activities (walks in the fresh air for at least half an hour to one hour); - sufficient periodical rest and relaxation exercises with commitment to yourself - meditation, relaxation massages, stretching exercises such as "tai-chi", "yoga", at least twice a day dedicated deep breathing exercises with about 10 deep exhalations and inhalations with breaks of 10 - about seconds
• Adjust body weight to constitution and age
• Establishes normal levels of blood pressure, fat and sugar in the blood
• The last light meal should be around 6 pm at the latest
• Take in enough water and other liquids (2.5 to 3 liters) throughout the day
• In the evening, a cup of calming tea is also useful: valerian / mint / thyme ... keep a glass bottle filled with one liter of fresh water next to the bed to quench thirst during the night.
• An hour or two before going to bed, a light half-hour evening walk in the clean air and thorough oral hygiene just before going to bed. At the beginning of the treatment, the use of a small dose of hypnotics on a natural basis is also allowed.
• IT IS PREFERABLE TO SLEEP IN A QUIET AND VENTILATED ROOM WITH THE WINDOW OPEN ALL NIGHT, in a comfortable and spacious bed, always clean sheets, with a comfortable headboard and a suitable blanket
• Bedtime must be before midnight! Every hour earlier is worth twice as much!!!
• After assuming a physiological sleeping position - approximately like a newborn: on the side that suits you, with folded and half-raised arms - hands at the level of the face, or on the back and raised arms above the shoulders ... and short deep breathing exercises: about 10 deep inhalations and exhalations between which you hold your breath for about 10 seconds
• Make a plan for tomorrow's activities as part of meditating while falling asleep and
• You indulge in a deep and invigorating sleep until you wake up! - if during the night you have calls to empty u. bladders, you immediately go to the toilet and go back to sleep!]
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