Avoid taking naps in the later hours of the afternoon and evening.Do something else until you actually feel sleepy. Get out of bed if you are having trouble falling asleep.Be finished with any heavy meals or strenuous physical activity at least 2 hours before your bedtime.Avoid drinking alcohol or caffeine in the evening hours.Create a comfortable sleep environment.Relax and wind down before going to bed by reading a book or meditating.Medications provide effective short-term results, but some studies show that long-term medication use can increase mortality. Before you talk with a doctor about medications, try making lifestyle changes. There are many strategies for treating insomnia. What changes can you make to manage insomnia? The researchers found that those with persistent insomnia had a 97 percent increased risk of death. They found that sleeping less increased the risk for death by 12 percent, compared to those who slept 7 to 8 hours per night.Ī more recent study looked at the effects of persistent insomnia and mortality over 38 years. An analysis of 16 studies that covered over 1 million participants and 112,566 deaths looked at the correlation between sleep duration and mortality. Having insomnia can shorten your life expectancy. Not only can it affect your performance at work or school, but too little sleep may also increase your risk for car accidents. A lack of energy can cause feelings of anxiety, depression, or irritation. The immediate concern is daytime sleepiness. Increased risk for mental health disorders According to the National Institutes of Health, insomnia can increase your risk for mental health problems as well as overall health concerns. There are serious health risks associated with chronic insomnia.
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