| If the first step is to identify the causes of sleep | | | | sleep. Examples are certain antidepressants, which |
| disorders, to treat insomnia at its source, the | | | | in small doses, provide a sustainable response to |
| second is to find good recipes for living better | | | | sleep with a clear improvement of insomnia. |
| sleep. | | | | Do not be hostile to these drugs under the |
| What are the recipes for insomnia and sleep | | | | pretext that they have a label antidepressant. |
| again? | | | | Here they are used at different doses and with |
| - Do not make sport the past 17h. | | | | different effects. |
| - Avoid naps. | | | | Furthermore, profits on the insomnia persists |
| People with insomnia tend to doze during the day. | | | | even after stopping treatment. |
| If they nap, they enter a vicious circle, because | | | | - Use light therapy in case of delay of the phases |
| naps can then prevent them from sleeping at | | | | of sleep. |
| night. Even micro-naps should be avoided because | | | | Normally, the phases of sleep come to 23h, or |
| they value very relaxing. After a micro-nap, an | | | | even midnight. In some people, they occur earlier |
| insomniac found form and can no longer sleep at | | | | in the evening, around 21-22 h. If they loupent this |
| night. Precisely in this way settle the Chronic | | | | time, they will then have difficulty falling asleep. |
| insomnia in the first half the night. | | | | But if they meet this schedule sleep, they wake |
| - Adopting a method of relaxation and meditation | | | | up around 3 am. Others have reversed phases of |
| suited to itself. | | | | sleep that occurs later, around 1-2am. They come |
| For example: listen to music while driving his car or | | | | not to fall asleep before then and they have |
| learn a relaxation technique such as hypnosis, | | | | trouble getting up in the morning. |
| especially at night before bed. | | | | In one way or another, it is a lag phase. It then |
| - In case of diagnosis (the cause of insomnia is an | | | | recommends light therapy, which involves |
| underlying disease that has been identified: | | | | exposure to sunlight scattered by a lamp with a |
| depression, stress syndrome, restless legs, sleep | | | | force of 10,000 lux (unit of light). It is exposed for |
| apnea...), treat the cause of insomnia. | | | | an hour each morning which will help realign the |
| - Avoid the use of sleeping pills. Otherwise, use | | | | phases of sleep. |
| them only for short durations. The sleeping pill is | | | | These tips are put into practice daily. If they |
| not the solution! | | | | prove ineffective, it is recommended to talk to his |
| - Ask your doctor medications that rebuilding | | | | doctor with him to find the most suitable. |