Insufficient sleep is a fairly common problem. However, there are several ways to get a good night's sleep that you can try to improve sleep quality. Not only improving the quality of sleep, good sleep is also good for physical and mental health.
Several studies have revealed that lack of sleep or poor sleep can cause a decrease in one's thinking power, concentration level, and ability to work.
Furthermore, if left untreated, sleep deprivation can increase the risk of heart attack, obesity, diabetes, and cancer. Therefore, it is necessary to find a way to get a good night's sleep and quality.
Causes of Difficulty Sleeping
If you do not sleep well or have trouble sleeping for a long time, it is advisable to see a doctor so that an examination can be carried out and the cause is known.
The following are some things that can be the cause of difficulty sleeping or not sleeping well:
Stress
Stress is the body's response to problems that occur in everyday life. This condition can affect the body as a whole, both physically, behaviorally, and emotionally. Severe stress can make you feel anxious and restless, so you can't sleep well.
Age factor
Entering the age of 60 years, many people experience changes in sleep patterns. A study also revealed that people aged 60 years and over will find it difficult to sleep well and often wake up at night.
Effect chemicals
Consuming too many alcoholic and caffeinated beverages and smoking habits can disrupt the quality of your sleep. This can make the body feel unrefreshed when you wake up and even cause headaches and excessive sweating.
Rhythm of sleep or ritme sirkadian
Humans have a "body alarm" called a circadian rhythm. This rhythm is related to the sleep cycle. The more routine and stable your bedtime every day, the more quality your sleep will be. Circadian rhythms can also be changed by exercise, naps, and exposure to light gadgets .
Medical conditions certain
There are many medical conditions that can cause disturbed sleep. Several medical conditions can cause trouble sleeping, such as acid reflux disease, asthma, chronic pain, to depression.
Various Ways to Sleep Well at Night
To get a good night's sleep, there are several steps you can take, namely:
1. B overcome nap time
Naps are known to be good for the body. However, do not take a nap too long because it can be the cause of difficulty sleeping at night. Therefore, it is recommended that you limit your nap time to no more than 20 minutes.
If you want to avoid naps, you can do other relaxing activities, such as walking, drinking cold drinks, or talking with family.
2. Avoid strenuous exercise before bed
Exercise can produce a tired effect that makes you fall asleep easily. However, this activity can also produce a fresh effect that actually makes the body more awake.
For those of you who have difficulty sleeping after exercising, it is recommended to replace it with calming relaxation, such as doing yoga, reading a book, taking a warm bath, or listening to music.
For those of you who are married, having sex can be an alternative to dealing with insomnia. In contrast to strenuous exercise, sexual activity can make the body more relaxed and invite sleepiness.
3. Avoid heavy meals before bedtime
Heavy food will make the digestive system work harder, so it can interfere with your sleep. If you feel hungry at night, deal with it by eating snacks, such as biscuits, cereal, or milk. In addition, limit the time to eat, at least one hour before bedtime.
4. Avoid drinking coffee or smoking before bed
Coffee contains caffeine, which can make it difficult to sleep. Even if you are forced to sleep, you may wake up several times during the night. This makes the quality of sleep decreases and reduces sleep time.
5. Avoid using electronic devices or gadgets before going to bed
Avoid working in bed so that your mind can be more relaxed. You are also encouraged to 'forget' for a moment various thoughts that have to do with work, deadline, or exam. In addition, avoid the use of electronic equipment, such as TVs and cell phones when going to bed. In order to sleep more soundly, you should also turn off the night light in the room when going to bed.
In addition to the several ways above, you are also advised to make a sleep schedule and one of them is biphasic sleep. Get into the habit of sleeping regularly, even on weekends.
A regular sleep schedule will help you sleep well. Don't forget to make the bedroom atmosphere as comfortable as possible so that your sleep is of higher quality. You can also do foot reflexology to make you sleep more soundly.
Good quality sleep is one way to keep the body healthy. In addition, sleep can also increase endurance, maintain mood, and keep the mind from stress.
Therefore, good sleep is very important for physical and mental health. There are many ways to get a good night's sleep that can be applied. However, if the steps above have been taken but you are still having trouble sleeping well, consult a doctor so that appropriate treatment can be carried out.