Sleeplessness for three days a week or more, repeatedly broken sleep, sleep problems, and little time to sleep, after waking up, nausea, fatigue, irritability, etc is insomnia symptoms throughout the day. Neurohormonal brain asymmetry leading cause insomnia. These issues can reduce performance, intelligence and attention. It may cause physical harm. Example: Over weight, immune power loss, diabetes, high blood pressure and the risk of heart disease.
Because
1. Emotional stress, anxiety, depression, trauma situation.
2. Environments, such as sleep disturbance: excessive noise, lighting, hot or cold.
3. Sleeping rule changes which melatonin brain hormone can not emit.
4. In the evening, smoking, excessive caffeine or alcohol enjoying.
5. As seen on TV before going to sleep, play video games.
6. Long-term physical illness, such as arthritis, cancer, heart disease, lung, gastric, thyroid problems.
Advice
1. To sleep at the same time every day to practice. Wake up on the same time including weekend.
2. Use the bedroom for sleeping rooms only. That there is no an extra sound or light.
3. Bathing in warm water before going to sleep. Reading books, gentle music, worship or Yoga can help to sleep. Do not see the clock often.
4. Do not try to force sleep. When we can not sleep within in 20 minutes, get up and go to another room, read anything before the sleep come up to .
5. Do not take more than 30 minutes rest. It may happen before three o'clock.
6. Avoid heavy work, exercise, and alcohol, coffee, smoking before four to six hours of the sleep.
7. Take diner before two hours of sleep. And a glass of milk can eat when hungry.
Dr. Nazmul Kabir Qureshi
Department of Medicine, United Hospitals.
Source: Daily Prothom Alo, May, September, 013
Because
1. Emotional stress, anxiety, depression, trauma situation.
2. Environments, such as sleep disturbance: excessive noise, lighting, hot or cold.
3. Sleeping rule changes which melatonin brain hormone can not emit.
4. In the evening, smoking, excessive caffeine or alcohol enjoying.
5. As seen on TV before going to sleep, play video games.
6. Long-term physical illness, such as arthritis, cancer, heart disease, lung, gastric, thyroid problems.
Advice
1. To sleep at the same time every day to practice. Wake up on the same time including weekend.
2. Use the bedroom for sleeping rooms only. That there is no an extra sound or light.
3. Bathing in warm water before going to sleep. Reading books, gentle music, worship or Yoga can help to sleep. Do not see the clock often.
4. Do not try to force sleep. When we can not sleep within in 20 minutes, get up and go to another room, read anything before the sleep come up to .
5. Do not take more than 30 minutes rest. It may happen before three o'clock.
6. Avoid heavy work, exercise, and alcohol, coffee, smoking before four to six hours of the sleep.
7. Take diner before two hours of sleep. And a glass of milk can eat when hungry.
Dr. Nazmul Kabir Qureshi
Department of Medicine, United Hospitals.
Source: Daily Prothom Alo, May, September, 013
