insomnia

I am taking Geriatric Health and Nutrition this semester, I found something interesting and related to us as well. I experienced it deeply especially during my practical training. However, please do not misunderstand that what I mean here is you and me are Geron (Greek word- old man)

According to Dr. ZY, insomnia is one of the most common sleep problems for the elderly. Recently, I found that most of the teenagers like us also face the same problems when we are under stress due to our non-stop test, final year project and lots..

Here, I would like to share some prevention and what other thing can do while you are suffering in insomnia.

Exercise (moderately) in the afternoon. Avoid naps if possible.

1. Exercise (moderately) in the afternoon. Avoid naps if possible.

2. Avoid stimulants such as caffeine for at least 3 or 4 hours before bed. It is important to note that not only coffee contain caffeine, but tea and cola drinks have caffeine. So fast food supporter, try avoid it and it may cause obesity also. haha..

3. A light bedtime snack may be helpful. Many people find that warm milk increases sleepiness as it contains a natural sedative- like amino acid. ( I have a glass of milk everyday before class tim ga…wondering~~)

4. Try to go bed at the same time every night (perhaps is every wee hours for students) and wake at the same time each morning (not afternoon or even evening!).

5. Use the bed only for sleep and sexual activity *wick*

6. if cannot sleep within 20 minutes on bed, get up and do a relaxing activity such as reading (not your notes or text books!) or listening to quiet music.when feel sleepy, get back in bed and try again. If still can’t sleep in 20 minutes, repeat.

7. Alcohol at bedtime may make sleepy but also increases awakenings later in the night.

Finally, wish you all have a deep sleep and a nice dream (meaning that dream about me?? Haha)