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كيف تتخلص من الأرق وقلة النوم

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كيف تتخلص من الأرق وقلة النوم


المعدل الطبيعي للدخول في النوم10-15دقيقة
‏اذا نمت أقل من 5دقائق فأنت متعب جدا
‏إذا لم تنم خلال 15دقيقة فأنت تعاني من أرق
لا يعتبر الأرق مرضاً، ولكنه مجرد اضطراب في البدء في النوم أو حدوث استيقاظ متكرر أثناء النوم في الليل، وقد يكون الأمر مزعجاً حينما يكون الإنسان متعباً ولا يستطع أن ينام نوماً مريحاً، وهذا الأمر يؤثر على نشاطه في الصباح، فهناك كثير من الناس يخلدون إلى النوم يستيقظون في منتصف الليل عدّة مرات، ويعانون بسببه من تقطع النوم والإرهاق الجسدي فيؤثر على أدائهم اليومي، حيث تؤكد بعض الدراسات الطبية أن النساء أكثر معاناة من الرجال ويزداد الأمر تطوراً مع تقدم السن.
ولعلاج الارق


١- الحفاظ على غرفة النوم هادئه وتكون درجة حرارة الغرفة مناسبه
٢-ايقاف تشغيل الانوار والاجهزة الالكترونية
٣-تأكد من الفراش والوسادة جيدة ومريحه ويجب غسلهم مرة في الاسبوع
٤-رش عطر خفيف في غرفة النوم يساعد على الاسترخاء
٥-الحمام الدافئ قبل النوم يساعد على تقليل التوتر
٦-تناول وجبة خفيفه قبل موعد النوم بثلاث ساعات
٧-ارتداء ملابس خفيفه ومريحه
٨-قراءة كتاب او قصة
٩-عدم شرب الكافيين والمنبهات قبل النوم بخمس ساعات لأن مفعولها يبقى بالجسم.
١٠-عدم النظر الى الساعه لأن ذلك يزيد من التوتر والتفكير.

انتهى




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