Sleeping problems and solutions

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Offline Golam Kibria

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Sleeping problems and solutions
« on: July 28, 2012, 04:30:47 AM »
Sleep is very important for a good health. Without proper sleep we cannot build a sound health. So, we must sincere about our daily sleep. Because, it can help us to do all kind of jobs of our daily life with very short time and with very good health. So, we must sincere about our daily sleep. So, in the following posts i discussed the all about sleep.

Sleep is an essential part of life, you can relax while still awake, but the brain cannot shut down and rest unless you sleep. Sleep is therefore essential for good health, and any difficulties with sleep may be both a cause and a symptom of mental health problems.

The amount of sleep we need, and its pattern, changes with age. Small babies spend most of their time asleep; children need more sleep than adults, and small children need a nap during the day. Sleep patterns change again during adolescence. Most adults need about 7 or 8 hours sleep per night, although some people seem to need less, and some a bit more. Older people often go back to sleeping for shorter periods and have a nap during the day.

The all kind of problems of sleep  discussed here.

I believe, if we can improve our sleeping problem we will get a good health. I also believe that, all members of DIU online forum can maintain the proper sleep. I am praying  from Allah for this.

« Last Edit: July 28, 2012, 04:41:29 AM by Golam Kibria »
Golam Kibria
ID:101-11-1373 (BBA)
Asst.Offic, Bangladesh Skill Development Institute
Ex.Lecturer,SEBGC
Email : golam_1373@diu.edu.bd
http://www.golamkibria.com
Mob:01843674226
Digital University: http://www.daffodilvarsity.edu.bd
Bangladeshi Poems, Novels and history: http://www.trulybangladesh.com

Offline Golam Kibria

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Re: Sleeping probelms and solutions
« Reply #1 on: July 28, 2012, 04:40:19 AM »
The most common causes of insomnia are:

    *physical disturbance such as noise, inappropriate light levels, physical discomfort
    *drinking stimulating drinks such as coffee, or smoking, just before bedtime
    *taking vigorous exercise just before bedtime
    *eating a large meal close to bedtime
    *shift work or jet lag
    *taking naps in the daytime, especially if late in the day
    *medication
    *depression
    *anxiety
    *breathing conditions.

« Last Edit: July 28, 2012, 04:41:57 AM by Golam Kibria »
Golam Kibria
ID:101-11-1373 (BBA)
Asst.Offic, Bangladesh Skill Development Institute
Ex.Lecturer,SEBGC
Email : golam_1373@diu.edu.bd
http://www.golamkibria.com
Mob:01843674226
Digital University: http://www.daffodilvarsity.edu.bd
Bangladeshi Poems, Novels and history: http://www.trulybangladesh.com

Offline Golam Kibria

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Re: Sleeping problems and solutions
« Reply #2 on: July 28, 2012, 05:11:03 AM »
Some problems of bad sleeping:

Physical conditions

You may have difficulty getting to sleep because the conditions are unsuitable – your room may be too hot or too cold, too noisy or too light. Or there may have been a sudden change in your circumstances, such as moving into a new home or staying in a hotel, for example. You may be sharing your bed with a new partner; sharing takes practice, and sleeping alone for a night or two if possible may help you to catch up with sleep while you adjust. Or you may have lost a long-term partner through bereavement or separation and have difficulty sleeping alone.
If the change is a spell in hospital, you may be feeling very anxious, too. Being in pain, of course, will inevitably inhibit sleep. Any illness can temporarily change your sleeping habits. There are also a number of illnesses that may directly cause insomnia, including thyroid problems and post-viral fatigue syndrome (myalgic encephalomyelitis, or ME).

Medication

Some prescription drugs can disturb sleep: if you take a diuretic, for example, you may need to get up in the night to go to the toilet; some antidepressants may help you sleep, while others may cause sleep disturbance – at least when you first start taking them. If you are taking prescription drugs and having problems sleeping, it's worth asking your GP or pharmacist about it. Sometimes, sleeping also becomes disturbed when you stop taking certain medicines, such as antidepressants, or minor tranquillisers.

Activity patterns

Jet lag or shift-work can disrupt the internal body clock that tells you when to sleep and when to get up. If you have been awake all night, it may be difficult to get a good sleep starting in the morning, because your body temperature, adrenaline levels and general alertness are all increasing. Shift workers sometimes have to stop doing night work because of long-term fatigue.

Stimulants

Alcohol, nicotine and caffeine are all powerful drugs, which alter sleep. One cigarette may have a calming effect that promotes sleep, but as you smoke more, nicotine levels rise and act as a stimulant. Alcohol is also a sedative and makes you sleep, but when the amount of alcohol in the system drops, it can have the opposite effect, causing insomnia later on in the night. Long-term drinking can ruin natural sleeping patterns. Caffeine is a stimulant, and is present in tea and chocolate as well as coffee. Drinking a lot of caffeine-containing drinks during the day, as well as having them late at night, is likely to make it difficult to get to sleep and to stay asleep.

Emotional problems

Sleeping problems are often connected to underlying emotional problems that are causing anxiety or depression. Somebody who is habitually very anxious may become afraid of falling asleep, because they fear they might die in their sleep. A depressed person, on the other hand, is more likely to wake in the early hours of the morning feeling panic-stricken or full of dread.
Any traumatic experience is likely to cause disturbed nights. Stressful events such as unemployment, bereavement or divorce frequently trigger bouts of insomnia.

Problems for older people

Although older people tend to sleep less, it can be easy to ignore the contribution of social factors, such as loneliness, poor living conditions, depression, or the effects of living in an institution, such as a nursing home or hospital. Insomnia can often be the result of not getting enough exercise, too, because people get less opportunity for physical activity as they get older.
Golam Kibria
ID:101-11-1373 (BBA)
Asst.Offic, Bangladesh Skill Development Institute
Ex.Lecturer,SEBGC
Email : golam_1373@diu.edu.bd
http://www.golamkibria.com
Mob:01843674226
Digital University: http://www.daffodilvarsity.edu.bd
Bangladeshi Poems, Novels and history: http://www.trulybangladesh.com

Offline Golam Kibria

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Re: Sleeping problems and solutions
« Reply #3 on: July 28, 2012, 05:12:19 AM »
How improve sleeping?

The key to feeling refreshed is having a regular pattern of sleep, rather than the number of hours of sleep you get. If you go to bed before you're really tired, and then sleep badly, you'll tend to stay in bed later in the morning, which will affect the next night's sleep, and so on. The following steps can help you establish a good pattern.
Establishing a routine.

•   Go to bed only when you feel tired enough to sleep. If you always take a long time to get to sleep, delay going to bed until the time when you normally fall asleep, and get up at your usual time. This should mean you spend less time in bed, but more of it asleep, and your sleep pattern should improve.
•   Set the alarm at the same time each morning. Don't sleep in late to make up for a bad night. This will only make it harder to sleep the following night. You may need to follow this programme for several weeks, to establish a regular pattern.
•   Don't watch television or use your computer in bed. These are waking activities.
•   If you don't fall asleep within 20 minutes, get up and relax in another room. Do something soothing, such as listening to music, until you're tired enough to go back to bed. Repeat this process, if you are awake for long periods.
•   Avoid taking a nap during the day. But if you are really overtired, taking a short nap after lunch can be beneficial; sometimes sleep promotes sleep.
•   After a long flight, try to adjust to local time. However tired you feel, go to bed close to the local bedtime, and get up reasonably early the next morning. You should then quickly adjust to a new pattern.
Golam Kibria
ID:101-11-1373 (BBA)
Asst.Offic, Bangladesh Skill Development Institute
Ex.Lecturer,SEBGC
Email : golam_1373@diu.edu.bd
http://www.golamkibria.com
Mob:01843674226
Digital University: http://www.daffodilvarsity.edu.bd
Bangladeshi Poems, Novels and history: http://www.trulybangladesh.com

Offline Golam Kibria

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Re: Sleeping problems and solutions
« Reply #4 on: July 28, 2012, 05:13:15 AM »
How improve sleeping?


Sleep aids

•   Check your sleeping arrangements. Is your bed and bedding comfortable? Do the temperature and light levels suit you? Is there enough fresh air in the room? If you are easily bothered by noise, try using earplugs.
•   Set aside time during the early evening for reflecting on your day. Write down an action list to deal with any worries. This stops you lying awake worrying in bed later.
•   Wind down close to bed time, avoiding any complicated work or activity.
•   Listen to the radio quietly to distract you from any daytime concerns.
•   Have a warm bath, to help you unwind.
•   Practise a relaxation technique before you go to bed. Breathe slowly and deeply: breathe in on a count of seven, hold for four seconds and then out on a count of eleven.
•   Consciously tense and relax your muscles, in turn; start with your toes and work up.
•   Hop pillows, or a few drops of lavender oil in the bath or on your pillow, may help you relax.
•   Herbal sleep remedies for which there is some evidence include valerian, passion flower, lemon balm and hops. Caution: take care if you take medication, as herbs may cause adverse effects or alter the effectiveness of the drug.
•   A hot milky drink may encourage sleep.
•   Don't try to force sleep, it will only make you feel more anxious. Try keeping your eyes open, instead, and as they start to close, tell yourself to resist. The more you try to stay awake, the sleepier you’ll become.
•   Interrupt unwanted thoughts by repeating a soothing word (such as 'peace') over and over to yourself.
•   Visualise a scene or landscape that has pleasant memories for you. If you wake during the night, go through your relaxation routine.
Golam Kibria
ID:101-11-1373 (BBA)
Asst.Offic, Bangladesh Skill Development Institute
Ex.Lecturer,SEBGC
Email : golam_1373@diu.edu.bd
http://www.golamkibria.com
Mob:01843674226
Digital University: http://www.daffodilvarsity.edu.bd
Bangladeshi Poems, Novels and history: http://www.trulybangladesh.com

Offline Golam Kibria

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Re: Sleeping problems and solutions
« Reply #5 on: July 28, 2012, 05:16:02 AM »
How improve sleeping?

Lifestyle improvements

•   Avoid caffeine, coffee, tea, cocoa and cola. Try herbal or decaffeinated drinks instead.
•   Limit alcohol in the evening to one or two drinks, and avoid drinks that have disturbed your sleep in the past.
•   Get enough exercise. Fit people sleep better, on the whole, and if you haven't had any exercise during the day, it will be more difficult to sleep soundly. Consider going for a walk in the early evening; however, exercise too close to bed time will stimulate you and make it harder to relax for sleep. Yoga and meditation are also useful methods for combating stress.
•   Eat only a light meal in the evening, and avoid snacks. If you need a snack late at night, protein foods which are digested slowly are better than sugary carbohydrates which will give you an energy boost just when you need to relax.
Golam Kibria
ID:101-11-1373 (BBA)
Asst.Offic, Bangladesh Skill Development Institute
Ex.Lecturer,SEBGC
Email : golam_1373@diu.edu.bd
http://www.golamkibria.com
Mob:01843674226
Digital University: http://www.daffodilvarsity.edu.bd
Bangladeshi Poems, Novels and history: http://www.trulybangladesh.com