Medsblog. About health and medicine
SLEEP AND PAIN: NON-MEDICATION CURES FOR INSOMNIA
Posted under Pain Relief-Muscle Relaxers by adminExercise Vigorous physical exercise in the afternoon or early evening (not too close to bedtime) has been shown to increase the portion of time spent in the deepest stages of sleep. You may not sleep more but you may well sleep better after exercise.
Schedule Set the same time for sleep each night and stick to it rigidly. It may help to prepare yourself for bed with a bed-time ritual, such as a bath, a glass of milk, etc., at the same time each night.
You should also set a wakeup time and stick to this, no matter how little you slept that previous night. It is very tempting to sleep in when you’ve been awake half the night, but this only increases the chances you won’t sleep the next night.
Naps These usually increase the problem of insomnia. They should generally be avoided by those with insomnia until their sleep has become regulated. On the other hand, a twenty minute period of napping, relaxation, meditation or yoga can help reduce the tensions, pain and discomfort of the day for many, and can enable them to resume tasks with renewed energy.
Stimulants No coffee or tea after the evening meal. You should also avoid chocolate or caffeine containing soft drinks until you have assessed their role in keeping you awake. Proprietary soft drinks such as CocaCola and TAB contain amounts of caffeine sufficient to interfere with sleep in those with insomnia.
Don’t fight it Many people drive themselves into an absolute frenzy — rolling and tossing all night in a largely futile attempt to force themselves into sleep. It may help to make a rule for yourself that if you are not asleep within 15 minutes, leave the room and do something restful.
Reading, knitting, doing jigsaw puzzles or listening to quiet music are all useful but, should always be done outside the bedroom. Loud music, exciting television programmes or suspenseful books should be avoided because they increase the level of mental arousal and consequent adrenaline production. They may also be hard to leave.
When you feel the slightest amount of drowsiness return to your bed. If you are not asleep within 15 minutes get up and leave the bedroom again.
Bedroom* are for sleeping And loving. Nothing else. Using the room for paying bills, doing homework or arguing can prevent the room from being a comfortable refuge in which you automatically relax.
Avoid habituating drugs Wherever possible avoid those drugs which are potentially addictive. This is more difficult for those with chronic pain who are offered barbiturates containing medications such as Nembudeine by doctors who still believe that they are safe. Nembudeine is one of the few drugs containing barbiturates available in Australia.
*172\37\8*
Add A Comment
You must be logged in to post a comment.