How to overcome Insomnia or Difficulty Sleeping – Humans basically spent a third of his time for sleep. According to the experts, the best bed for ranging between someone 6 s. d 8 hours a day. Insomnia is a disorder at the time of entering the bed time, where we will be difficult maintaining sleep though have a chance for that.
Symptoms of insomnia is typically followed by functional disruption when it woke up. Insomnia insomnia disease instead, but rather is merely a nuisance only. So, from now on do not worry about insomnia Yes. But although not a disease, insomnia still make someone feel less comfortable, especially if it lasts for days.
Types Of Insomnia Disorders
Outline of insomnia are classified into three different types, according to the medical or psychological symptoms sufferers. As for the third type include:
-Temporary Insomnia: the symptoms lasted quite short, less than a week away. Usually the insomnia is caused due to stress factors.
-Acute symptoms: Insomnia lasts more than about 1 monthly. Sufferers will be very difficult to initiate sleep or maintain sleep though actually condition allows.
-Insomia: symptoms of chronic insomnia lasts more than 1 month. Because rarely sleep, the sufferer will usually experience hallucinations and see strange things.
How To Eliminate Insomnia In Order To Sleep Better Without Medications
1. don't drink alcohol a few hours before bed
Many consider alcohol can make sleep a person becomes sleep. It is true that alcohol can make you feel sleepy, but not for sleeping slumbering the night away. Even the condition of insomnia you will be compounded with the emergence of the hallucinations do not clear due to alcohol.
Therefore, try to drink wine or cocktail several hours before bed. Remember, alcohol is not the best way to overcome insomnia. Precisely that's what alcohol can worsen the condition of insomnia you!
2. Stay away from caffeine after 2:00 pm afternoon
I'm sure you already know the effects of caffeine consumption. Yup, caffeinated beverages can cause a person to become hard to sleep, especially if Caffeine consumption in high levels it like on black coffee.
Drink caffeine not only the coffee, but other kinds of drinks such as soda, energy drinks, and even tea also contains caffeine. It can take several hours for the caffeine in the body is missing, therefore avoid caffeine after entering the afternoon at 14.00.
3. avoid stressful situations at night
For most people, this is much easier said than done. Now take your time to reduce stress after a full day of activity, particularly when entering the sleep time.
One of the best ways to treat insomnia is to go to bed with a mind calm and crystal clear with no load (stress). If my (personal), prefers listening to music genre slow (i.e. reggae) 2 hours before bed, this makes
I became calmer hehe.
4. Go to bed early
Maybe how to overcome insomnia this one goes against someone who is experiencing difficulty sleeping, because they have to spend more time in the room if it should go to bed early.
Though seen contradictory, but go to bed 30 minutes earlier while reading a book is very effective to overcome insomnia. Never use that time to work on the front of the laptop and revising the report.
5. make the room more comfortable atmosphere
The room is very dirty and cluttered effect on sleep quality of the person. For men may be messy room is common. However, if lately you experience insomnia should make rooms become more comfortable again.
Tidy up shirts and objects scattered about in the room. Make the room seem more spacious hearts can make, instead of depressed. If necessary, replace the color poster and paint the walls according to the tastes of each.
6. Position the body better
Sometimes wakes up in the middle of the night suddenly can also be caused due to less fitting body positions, especially on the neck and head. Therefore, try sleeping with the neck position is neutral, neither too high nor too low body.
Prophet Muhammad recommend the best sleep position is lying towards the right, not the left. This position will make the brain became more relaxed, the stomach more quickly absorb food, and can even prevent gastritis (by research).
7. avoid light on while sleeping
I myself am not very fond of the light is too bright in the room. Normally I would turn off the lights when he wanted to sleep. Yes though dark and creepy, but this way is very effective to overcome insomnia.
Well for those of you who often have difficulty sleeping, should reduce the light in the room. In addition to help treat insomnia, it turns out turn off the lights is also good for health. Causes of excessive light during sleep, according to experts could lead to cancer.
8. avoid looking towards hours
Maybe some of you chose to install wall clock in the bedroom, with the goal to be woken up on time. However, this actually will make you sleep hard aka insomnia, especially if the wall clock dealing directly with the view while sleeping.
9. Neutralize the sound
The sound of a vehicle, a Barking Dog, a trickle taps, wall clock, and so forth can confiscate a lot of time sleeping. Therefore, we recommend a neutralizing the voices that sounded when you were about to sleep. For example, by closing the meetings room and wearing earplugs ear plugs aka.
10. Drinking lots of water and milk
Insomnia, one of which can also be caused because the body is dehydrated aka lack of fluids. Ideally we are obliged to consume at least 2 liters of water a day or 8 glasses. The more mengonsumsinya it will be the better for health.
If you rarely drink, insomnia means you that due to a shortage of the liquid. To address it, the better the white water consumption as much as possible, if necessary with added milk.
11. A warm bath
Do you actually take a bath of warm water can make the mind more relaxed? According to the research of hot steam is generated by water can be merileksasi the muscles and nerves in the body, so it makes us feel more comfortable.
Here's the solution for those of you who experience insomnia. Try taking the time 30 minutes for a hot bath. If necessary, mix the water with rose and use to dip. Reportedly, water rose marinade can be made a more relaxed mind.
12. Wash away and faces
Did you wash your feet before going to bed? When you've never been, you should start now to do it. Though trivial, but washing your feet with warm water before going to bed is actually pretty effective to overcome insomnia. Warm water can be made lighter and the central nervous to be more calm. Just prove yourself!
13. Regular exercise
Indirectly, exercise can actually affect the quality of sleep. The more physical activity you do, it will be the greater demands of the body to rest. Kedaan tired body after exercise is what will make you fell asleep soundly at night. Therefore, spend 30 minutes in the morning to work out Yes.
14. Do not forget sholatnya
This is the most important thing! Before bed should make sure that you (a Muslim) ' Isha ' prayers ' are already doing. Isha prayer movements ' turned out to be indirectly can launch a peradaran of blood towards the brain, so it makes the mind more calm and relaxed.
As for you who often woke up at midnight, for example hours 01.00-03.00, better do prayers night tahajud alias, instead of status update at sosmed hehe. In addition, we reward dapet also slept more soundly until dawn came the tablets.
How easy, isn't it? such is the way of overcoming insomnia sleep better so till morning. Strongly not recommended to you are consuming sleeping pills. Although the result is wonderful, but it's not very good for long term health. Hopefully useful!
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