Overcoming Sleep Disorders or Insomnia
Have you ever experienced a situation where your body is very tired, have tried to sleep but still can't sleep?Or do you always stay up late every night and even until early morning can only close your eyes and then fall asleep? This is what is called insomnia.
Insomnia is a disorder in the process or phase of entering sleep, where you will experience a state of difficulty to maintain sleep despite having the opportunity to sleep.
Humans generally spend a third of their lives sleeping. According to experts, the best sleep for a person ranges from 6 to 8 hours a day. Insomnia is characterized by symptoms of difficulty in starting sleep, and difficulty in maintaining sleep, and waking up too early.
Symptoms of insomnia are usually followed by functional disorders when awakened. Insomnia is not a disease of insomnia, but just a disorder. so, from now on don't worry about insomnia.
But even though it's not a disease, insomnia still makes a person feel uncomfortable, especially if it lasts for days or even weeks.
Causes of Insomnia
Before we know more about how to treat insomnia or sleep disorders, then we need to understand in advance what causes insomnia that makes us sleepless.The cause of insomnia can be caused by several things as below:
- Fear
- Worry
- Pain
- Uncomfortable environment
- Mental pressure or stress and depression
- Some types of certain drugs generally will give the side effects of not being able to sleep in sufferers
- Poor diet
- Caffeinated foods, alcohol, and nicotine
- Lack of activity
- Old age will usually occur in those who enter the age of 60 years and over
- Pregnant women
- Chronic disorders such as diabetes, kidney disease, arthritis or joint pain and also some diseases that suddenly come and make sufferers become insomnia.
- Types of insomnia disorders
- Broadly speaking, insomnia can be classified into three different types, this is in accordance with medical or psychological symptoms of sufferers.
1. Temporary insomnia
Symptoms lasted quite short, less than a week. Usually this insomnia is caused by stress factors.Also Read: Tips and Ways to Keep the Body Healthy
2. Acute insomnia
Symptoms last approximately about 1 month. Patients will be very difficult to start sleeping or maintain sleep even though conditions are actually possible.3. Chronic insomnia
Symptoms of insomnia last more than 1 month. Due to rarely sleeping, sufferers of chronic insomnia will usually experience symptoms of hallucinations and see strange things.Effective Ways to Overcome Insomnia or Insomnia Disorders
Following Ways to overcome Insomnia:1. Try to sleep at the same time every night
Try you have regular sleep hours every day, for example every 10 o'clock at night. This is one of the most effective ways to overcome insomnia or disturbance in sleep. Because the human body is designed with a biological clock that requires good regular sleep hours.2. Make the room more comfortable atmosphere
Arrange the condition of your room as comfortable as possible. The room is very messy and dirty, of course, very influential on the quality of one's sleep.For men maybe a messy room is quite common. However, if lately you have trouble sleeping disturbance you should make the room more comfortable and neater than usual.
3. Reduce consumption of foods or drinks that contain caffeine, especially late at night
According to some people drinking hot tea or hot chocolate before going to bed will make it easier to sleep. In fact, you just won't be able to overcome sleep disorders with tea and chocolate because of their caffeine content. Therefore, it is better to avoid overeating at night, especially when going to sleep.4. Avoid alcoholic drinks before bedtime
Some cases of someone who has insomnia choose to drink alcohol before going to sleep, they think that alcohol can help you sleep soundly.The fact that alcohol can indeed make you feel sleepy, but can not make you to sleep soundly all night. Even insomnia will be compounded by the appearance of unclear hallucinations due to consuming alcohol.
So it must be remembered that alcohol is not the right way to avoid insomnia or sleep disorders, it is precisely alcohol that can worsen your insomnia.
5. Make your bed just to sleep
It is better not to bring your work to bed, or watch television, listen to music, play games from bed.Television, games, and computers are among the factors that make it very difficult for someone to overcome sleep disorders or insomnia.6. We recommend that you keep the smartphone or gadget from the bed.
Bringing a smartphone or laptop to bed is one of the bad habits of modern society today because these gadgets can make you not focus to rest.Gadgets not only interfere with the quality of your sleep, but also can interfere with our other organs such as the brain and can reduce the function of sexual organs due to radiation emitted by cellphones or other gadgets.
7. go to bed with a calm and clear mind without burden
After a day's activities sometimes there are so many burdens that a person becomes stressed, has a lot of thoughts and worries about something.Now if you position yourself in this condition, of course you can be sure you will experience sleep disorders. Therefore, try to forget all your burdens for a moment and try to think calmly when you are going to sleep, this will help you overcome insomnia.
8. Turn off the lights and make sure there are no distracting noises.
This is actually trivial but the condition of the room is dim or dark is very helpful in the process of sleep, and the condition of a quiet room from the sounds that interfere with will make you sleep more soundly.9. Position your body better
Sleeping position also determines, Arrange your sleeping position as comfortable as possible. This is to avoid you suddenly flying at night.10. Do relaxing activities before going to bed
If in half an hour since you lay down you haven't slept, try to get up and do relaxing activities, like reading a book, until you get sleepy. Don't do activities that drain the mind.11. Regulate breathing to be deeper and longer
Regulating breathing can help the body relax. Many are helped to overcome insomnia in this way.12. Neutralize the sound
Never when we have slept and almost asleep often we are again awake because of the noise, both in the form of vehicle noise, barking dogs, droplets of taps, wall clocks, and so on.Now to overcome this, it helps us neutralize the sounds that are heard when going to sleep.For example, by closing the room tightly and wearing earplugs aka ear plugs. Also avoid listening to music during sleep, although there are also some people who are helped by listening to music during sleep, but actually music will only keep you awake.13. Overcome Insomnia by drinking lots of water
Insomnia or insomnia can also be caused one of them because the body is not dehydrated aka fluid deficiency.Ideally we must consume at least 2 liters of water per day or at least 8 glasses. The more water you consume, the better it will be for health.
If you rarely drink, it means that your insomnia can be caused by lack of fluids.
These are 13 ways to cure insomnia disorders or insomnia that you can apply. May be useful.