Insomnia can be defined as a situation where someone is having trouble sleeping or can not sleep well. The average person has experienced insomnia every once in his life. There are even more extreme states 30-50% of the population experiencing insomnia.
Insomnia can be caused to attack all age groups. However, the incidence of insomnia increases with age. This may be caused by the stress that often get attacked by people aged older. In addition, women more often said to suffer from insomnia than men.
In addition to its problem of stress, insomnia may also occur because there is a problem in your food. Another thing that can cause insomnia is room atmosphere that does not support, anxiety, until the excess caffeine consumption.
Tips for Overcoming Difficult Sleep / Insomnia :
1. Regular exercise
Exercise regularly. Some studies say that regular exercise can help people experiencing problems with sleep. Exercise should be done in the morning and not a few minutes before bedtime. With exercise, you become a more optimal health so the body can fight stress that comes with better.
2. Reduce consumption of coffee
Reduce intake of caffeine such as tea or coffee. If you want to consume it, do it in the morning, or at least 4 hours before bed at night. Caffeine is consumed too close to bedtime will only hinder the arrival of sleep.
3. Notice mealtime
You must pay attention to the meal, give at least two hours before bed after the last meal for dinner. Distance eating too close to bedtime even enhance metabolism and body temperature, making sleep more difficult. In this way, you can also keep your weight, remember to sleep after a big meal will save a lot of fat.
4. Eat carbohydrate foods before bed
To be able to sleep well, your body needs tryptophan or often called a sleeper agent. Tryptophan, which is a type of fatty acids, function to produce serotonin, which can relax the nerves in the central brain. When the brain is relaxed, you will more easily fall asleep with a good quality.
5. Do activities that make you uncomfortable to sleep
You can start by pouring oil on the diffuser aromatherapy, hot shower, set your favorite song or lining the bed with a comfortable blanket. At bedtime, turn off the lights, turn off the things that make noise, make sure you are comfortable with your sleeping room temperature. Keep your clock from view because it can make you anxious because they can not sleep while the clock more soluble.
6. Bed only for sleeping
If you want to read or watch tv should do in other places so that when you go to bed, ‘alarm’ in your body immediately reminded that this is the time to sleep. This will help your body adjust to the environment in which to sleep. When you lie in bed, then there will be stimulus for sleep.
7. Clear his mind
Clear his mind. Away with all your mind descend concerns. One way to do this is to write down all your thoughts through the blog media.
8. Sleep and wake up in a regular period
Sleep and wake up in a regular time period every day. Sleep time of chaos will disrupt your sleep later.