Trouble sleeping is a common condition. Well, there are several ways to overcome insomnia that can be done so that sleep becomes more sound and quality. Thus, you can be more productive and more enthusiastic in carrying out daily activities.
Difficulty sleeping or insomnia is a condition when a person has difficulty falling asleep, often wakes up at bedtime, or wakes up early and can't go back to sleep.
Although often considered trivial, insomnia can cause a person to become weak, tired easily, and have difficulty concentrating. In fact, in the long term, this condition can trigger the emergence of various health problems, ranging from memory loss and sex drive to physical and mental disorders.
How to Overcome Difficulty Sleeping
There are several ways you can try to improve insomnia and improve sleep quality, including:
1. Go to bed and wake up at the same time every day
Not a few people make up for the missed hours of sleep on weekdays by sleeping too much on the weekends. In fact, habits like this can disrupt the body's natural sleep schedule. In fact, this method will further worsen the condition of insomnia.
Therefore, try to always go to bed and wake up at the same time every day, including holidays. This can help your body get used to a consistent sleep rhythm, so it will be easier for you to fall asleep.
In addition to scheduling a bedtime, make sure you also get enough sleep for about 7–9 hours every day so that you can start activities with enough energy in the morning.
2. Create a comfortable sleeping atmosphere
In order to sleep faster, make the bedroom atmosphere as comfortable as possible. Turn off the lights or limit lighting to only a night light and adjust the room temperature to keep it cool.
As much as possible keep away all electronic devices or gadgets before going to bed, because the light from electronic devices can disrupt the production of melatonin, the hormone that helps you fall asleep
In addition, you can also create a more comfortable sleeping atmosphere by using essential oils or aromatherapy from lavender to relax your body and mind.
3. Limit nap time
Some people may feel that sleeping during the day can refresh their body when they are tired of activities. However, on the other hand, napping can also make a person more difficult to sleep at night.
Therefore, if you are very tired and want to take a short nap to increase your energy, try to sleep for only 10-20 minutes before 3pm.
4. Avoid consuming alcoholic and caffeinated drinks
The next way to deal with insomnia is to avoid alcoholic beverages and drinks containing caffeine, such as coffee, tea, and soft drinks or energy drinks, especially in the afternoon and at night before bed.
Also, avoid consuming large portions of food before bedtime. This is important because eating before bed can reactivate the digestive tract, so you will stay awake.
Especially for people with stomach acid, eating large portions will worsen complaints that have an impact on sleeplessness.
5. Avoid smoking before bed
Not only avoiding alcoholic and caffeinated drinks, you are also advised to avoid smoking. The nicotine in cigarettes can make it difficult for you to sleep and stay awake all night.
6. Exercise regularly
Regular exercise for at least 30 minutes every day is known to increase the duration and quality of sleep. However, it is not recommended that you exercise before bed, because this will actually have a stimulant effect on the body and make it more difficult for you to sleep.
7. Avoid stress
When a person experiences stress, the body will produce more of the hormone cortisol, which can interfere with healthy sleep patterns. To relieve stress, you can try several ways, such as regularly doing yoga, meditation, or relaxation before bed.
In addition, you can also try several other ways to deal with insomnia, such as taking a warm bath before bed, reading a book, or listening to music that can relax you.
However, if the various ways to deal with insomnia as described above do not also succeed in overcoming the insomnia problem you are experiencing, you should consult a doctor for treatment, especially if the problem is already interfering with your activities and health.