In a period of acute stress, following a separation or death, for example, sleeping pills may be the lifeline. The problem is their use over long periods on a regular basis. Beyond a few weeks, they lose their effectiveness.

Like alcohol, the more one takes, the more it takes for it to take effect. Psychological dependence settles and creates anxiety.

Nearly a third of the population complains of sleep problems on a casual basis, while one in ten suffers from persistent insomnia.

When it becomes chronic insomnia increases the risk of major depression, absenteeism at work and chronic use of sleeping pills.

Several beliefs persist around su sleep, like that one should sleep eight hours a day. This is true for some but there are differences between individuals. People need only half past six or seven hours of sleep per night. It is also possible to function the next day even though we had a bad night’s sleep.

Some rituals and instructions can also be well prepared to sleep. There are ways to drive the intrusive thoughts at bedtime and not be haunted at night by the stress of the day.

But after a few trials and then individual scientific studies, it is reported that a nap shortly be beneficial as it can be harmful. So should I take a nap or not? The answer is yes, but under certain conditions, a short nap that is to say 10 to 30 minutes to restore those who practice a boost and extra energy for physical activity and this may also concentrate better. But this is a faith beyond this period we entered another stage of sleep and wake up the opposite effect to that desired to be felt. Accompanied by fatigue of a lack of motivation as a result this is not what he is best.

The quick nap or siesta also called light begins to democratize, some companies the encouraging result that they have understood that this practice will improve their performance and that in fact it was not a waste of time, and you too to save time because it allows less sleep at night not 30 minutes but up to two hours of sleep and less. So if you were not sleeping enough, it will give you this gap. He should also know that politicians or businessmen practice this long nap because they had already realized its benefit.

However, like everything we don ‘t necessarily the first time in’ s sleep in minutes, but with a little practice can be accomplished easily. And even if you do not sleep, because the muscles to relax and close your eyes for a moment without even thinking about anything, certainly not the concerns or problems encountered before or may come, bring relaxation and total relaxation body and the mind and you’ll have the tone needed to properly continue the day. So find a place more comfortable and relaxing but not too much anyway so you can wake up to yourself, to start thinking about putting an alarm clock.

But in reality most people have not the job that they wanted to get, or they didn ‘imagined not so. Even if you basically have the likes, it does not prevent that it can be stressful, that your boss puts you under pressure. And the first reflex is to do overtime, ‘s hard to do better, and it is a good thing to find success, but the first consequence caused by this strain is obviously tired.

Everyone must work, but it should not be a reason for his deteriorating health. Often underestimate the effects of fatigue can be extremely serious. Accumulated depletion, that is to say, not the blow bar Monday after a weekend too loaded, but a lack of sleep coupled with overactivity for several weeks will inevitably lead to complications.

Here are some examples of the effects of fatigue. For some people it’s going to translate into a depression because you are wearing your body “tired” your mood, your spirit. In d ‘other there is a decline in physical performance as an intellectual, with a loss of motivation and impaired concentration. Something that can also be annoying, there is a poorer memory in some subjects.

There are many other problems related to fatigue, list them all would take considerable time but that ‘s already known that is this evil that affects half the population and that they rarely made the connection between the exhaustion and various diseases. Then work ‘s care for the children, maintain their housing obligations are indeed but we must also think of you. Have fun, relax, rejuvenate should be a priority.

Nobody goes through life unscathed. We all have scars of one kind or another, things that stress us out, that trigger bad memories and leave us searching for relaxation techniques. If you are stressed, experiencing emotions or fears from a trauma that has occurred in you r life, there are a multitude of tools available to you that will assist you in relaxing.

A few years ago I was violently raped and the aftermath of that raped had bitterly shaken the very core of my existence. Battling the scars of sexual trauma is a very challenging and difficult process, but one that can be victorious.

After the rape it was as if my life had been ripped away, nothing more than a sheet of paper torn from a notepad. I couldn’t eat, or sleep; I didn’t think much of myself. I told myself every day that I was defective, damaged goods now. I felt like a shadow somebody forgot.

After the rape I was followed by incessant nightmares and a tumult of emotions. During the rape I was paralyzed with fear, unable to cry out for help. I couldn’t fight back. Now the nightmares that haunted me afterward were much of the same. The rape kept happening over and over again in my dreams. I couldn’t push my scared feelings aside, even when awake.

Journaling

I look back and try to recall what helped me get through the fear; writing keeping a journal helped some. For each person, writing about the thoughts and emotions that shape you, move through you, makes you different from anyone else. Only you can express that voice which is you. For me putting my heart on paper was relaxing, the emotions that I was feeling just poured out.

I wrote for healing, it was just me and the paper, and the paper didn’t judge me or talk back. I didn’t try to write perfectly; I didn’t edit or even read what I was scratching out with my pen, I just wrote. Once I started, there were many times that I couldn’t keep up with the thoughts inside my head; the words just kept coming out.

An excerpt from my journal:

Today has been awful, tomorrow will be terrible. God how do I wake up in the morning and face that? I won’t be able to sleep at all.

I’m trying to hold on, but my emotions are wearing me down. I’m trying so very hard not to let the emotions from that horror of a moment send me running from life.

I hate this, the agonizing struggle for courage, the wrenching prayers for strength, the desperate groping for faith enough to survive the emotions. When does it all end? I’ve been through enough, haven’t I?

I’ve been fighting the tears all day, when I feel the tears coming up, building like a great hard pressure inside of me, hot, so hot that they might burn. I swallow them down deeper and deeper until they become a hard little knot inside my chest.

I’ve held those tears forever. All of my life I’ve tried to pretend that the mean things people say and do couldn’t hurt me, couldn’t touch me. And sometimes…sometimes I convinced myself nothing did. But I was wrong. It hurt then and it still hurts now.

Some believe that night time is a time for renewal, but it is not always so for a person relieving a traumatic experience. I often spent the night in sleepless activity, frequently waging small battles where the common phrase “Life and death hanging in the balance” gets its true meaning.

For those of us reliving past traumatic experiences, concrete memories of past events have instead formed vivid, haunting dreams that make sleep a despised event, leading to its avoidance. This is short-lived, as natural drives continually prod us to seek daily renewal in the arms of our dreams.

The nightmares for me were awful, I was terrified. Some nights I would wake myself up because I’d been screaming in my sleep, I couldn’t push those scared feelings inside, they haunted my life every waking minute. I felt so sick inside. When I would wake up my mind felt like it was whirling around in a bunch of dark clouds. There was fear and sadness that would well up in my heart so strong that it made me withdraw from my family and friends.

Music

I learned not to force myself to go back to sleep. I would listen to music; I would use a CD of relaxing music to help calm myself. I found that quiet instrumentals worked best. My all time favorite is ‘Keys to the Kingdom’ by Carol Coles. I would spend about 5 to 10 minutes doing basic deep breathing. Inhale through the nose and exhale through mouth.

Breathing exercises

Breathing exercises can help you throughout the day, at home, at work, at play. Focus solely on your breathing, taking deep breaths in through the nose and out through pursed lips. Counting your breaths going in and out may help you to concentrate. Slowing the respiratory rate helps counteract any symptoms caused by anxiety and helps to distract you from your worries.

There are numerous relaxation techniques available that can make a big difference in your day. When first attempting to relax it takes a conscious effort, but with practice it will become a natural thing. They key is repetition, practice, by doing them over and over again they will become habit.