Tips To Deal With Your Insomnia

well lit bedroomIf you have been watching late night shows for quite a long time already, you may be suffering from insomnia. You are not alone. An estimated 50 million to 70 million adults have sleep or wakefulness disorders, according to the Centers for Disease Control and Prevention. An article from offers some information about insomnia:

  • In general, there are two types of insomnia, including one in which there is no identifiable cause. In the other, insomnia is associated with an underlying and possibly undetected medical condition.

  • The three most common causes of insomnia are chronic pain (brought on by a herniated disc, for example), obstructive sleep apnoea, and psychological disorders.

  • Obstructive sleep apnoea is a condition brought on by frequent complete or partial cessation of airflow due to upper airway closure.

  • Psychological disorders, such as major depressive disorder or general anxiety disorder, can also cause insomnia.

  • Treating an underlying condition is one way to handle insomnia. Another way is to treat the insomnia regardless of the cause. This can be done through the use of various devices, such as a CPAP (continuous positive airway pressure machine) for sleep apnoea or by adopting rules for improving one's sleep habits, also known as "sleep hygiene."

  • Wait several hours after exercise before going to bed to get rid of insomnia

  • Have a light dinner.

  • Avoid caffeine after lunch; this includes coffee, caffeinated soda, caffeine pills, energy drinks, tea, and hot chocolate.

  • Don't smoke in the evening.

  • Avoid alcohol before sleep.

  • Try a warm bath; it may help you to relax and have a better sleep.

  • Go to bed when sleepy.

  • Don't take medications during the evening that can interfere with sleep; one example is decongestants such as pseudoephedrine found in many cold and allergy medications.

  • Keep the bedroom temperature just right for your comfort; temperatures that are too cold or too warm will interfere with your sleep.

  • Do not watch television in the bedroom.

  • If awakened during the night, avoid checking the time as it may cause more wakefulness.

  • Do not eat in the bed.

  • Use the bed for sleep and sexual activity only.

  • If you are awakened and unable to return to sleep for 15 minutes or so, get out of bed and the bedroom, returning to bed when sleepy.

  • Do not make the bedroom dark. Instead, let natural sunlight filter into the bedroom in the morning.

  • Wake up at the same time every day.

  • Avoid taking naps during the day.

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Somnowell Inventor - Visiting Professor Simon Ash FDS MSc MOrth BDS

Prof. Ash is the inventor of the highly successful SOMNOWELL Chrome device for snoring and sleep apnoea.

The Somnowell Chrome is made to exacting standards in the Somnowell laboratory under the supervision of Visiting Professor Simon Ash. Prof. Ash and his master technicians create each Somnowell Chrome device using their wealth of experience and expertise.

Prof. Ash works at the forefront of his profession. He is a Consultant and Specialist Orthodontist with over 30 years clinical experience, with a special interest in sleep related breathing disorders, TMJD, and bruxism. He currently works in Harley Street London and two private hospitals in London as part of a multi-disciplinary team managing snoring and sleep apnoea, and is Visiting Professor of Orthodontics at the BPP University.