Restlessness and difficulty sleeping at night can be a sign that you have insomnia. There are several ways to overcome insomnia that you can try so that you sleep more soundly and of quality. Thus, your daily productivity is not disturbed.
Insomnia is a condition that causes sufferers to find it difficult or unable to sleep at all, even though they have sufficient opportunity and time to rest. Insomnia that occurs occasionally is not a dangerous condition. However, if it has been going on for a long time, this condition certainly needs to be watched out for.
Insomnia can be caused by a variety of things, from the habit of consuming caffeinated drinks or alcohol before bed to psychological problems, such as stress, depression, and anxiety disorders.
In addition, insomnia can also be triggered by certain medical conditions, such as joint pain, and side effects of medications.
Some Ways to Overcome Insomnia
If you often experience insomnia, there are several tips and ways to deal with insomnia that you can try, including:
1. Take time to relax
You can try various relaxation methods before bed, for example by doing yoga or Pilates. These activities can provide peace and comfort, so you will easily fall asleep.
In addition, some relaxing activities, such as reading a book, taking a warm bath, and listening to music at a slow rhythm can also help you sleep better.
2. Try to keep thinking positive
Insomnia can be more easily experienced by people who are often anxious or worry excessively. Therefore, try to always think positively so that the mind can be calmer. You can also try meditation to calm your mind.
If you find it difficult, you can consult a psychologist or psychiatrist for counseling and psychotherapy. One method of psychotherapy that is widely used to treat insomnia is cognitive behavioral therapy.
3. Eat healthy food
You should avoid eating foods high in saturated fat and complex carbohydrates before bedtime. This is because these types of food can make it harder for the digestive system to work, making it difficult for the body to rest.
If you want to have a snack in the evening, choose a healthy snack, such as crackers plain or yogurt.
4. Reduce consumption of alcoholic and caffeinated drinks
To overcome insomnia, you also need to avoid consuming alcoholic beverages, coffee, tea, and soft drinks that contain caffeine, especially in the afternoon and at bedtime.
These various types of drinks can make you more awake, so it will be difficult to sleep at night. To be healthier, you can replace it with milk or water.
5. Avoid smoking before bed
The nicotine in cigarettes can make it hard to sleep. Therefore, avoid smoking before bed so you don't stay up all night.
6. Anticipate changes in sleeping hours while traveling and working
Traveling to places with significant time differences or the demands of working at night, can disrupt circadian rhythms. The circadian rhythm is a natural body mechanism that regulates sleep and wake schedules, metabolism, and body temperature every day.
If your circadian rhythm is disturbed, you are more likely to experience insomnia. Therefore, schedule your daily activities and try to go to bed and wake up at the same time every day.
7. Create a comfortable bedroom
Many people find it difficult to sleep because of work, play games, or doing various other activities in his bedroom. In fact, the bedroom is ideally only used for sleeping.
Therefore, you need to apply sleep hygiene to make it easier to sleep. The trick is to place a study desk, computer, and television outside the bedroom, as well as adjust the temperature and adjust the lighting so that the room feels comfortable to sleep.
Choose a pillow that is not too high so as not to cause a stiff neck when you wake up. If you are pregnant or have back pain, sleep on your side while placing a pillow between your legs or under your knees.
8. Adopt a healthy lifestyle
In addition to good sleep patterns, the application of a healthy lifestyle is also important. This lifestyle can be done by adjusting your diet, reducing stress, and exercising regularly for 30 minutes every day. Some sports options that you can try are swimming, yoga, and jogging. This can be a good step to improve the quality of your sleep.
9. Take sleeping pills according to the doctor's prescription
Medications to treat insomnia should only be used occasionally and as prescribed and recommended by a doctor. Although it can make you sleep, the use of sleeping pills can also bring risks and side effects, such as addiction, difficulty concentrating, dizziness and headaches, to changes in mood.
Some of the ways to deal with insomnia above should be done regularly so that you can enjoy a good night's sleep. If you are still having trouble sleeping at night, immediately consult a doctor to get the right treatment.