Contents:
- Medical Video: How To Treat Insomnia Naturally Without Medication Fix Sleeping Problems | Best Way To Sleep Better
- What is insomnia?
- How to overcome insomnia?
- 1. Change your lifestyle
- 2. Be careful with the food you consume entering your sleep time
- 3. Increase the quantity of physical activity
- 4. Techniques with the help of health workers
Medical Video: How To Treat Insomnia Naturally Without Medication Fix Sleeping Problems | Best Way To Sleep Better
What was the quality of your sleep last night? Do you have a good night's sleep? The National Sleep Foundation reports that 68 percent of the population aged 18-29 years, and 59 percent of the population aged 30-64 years, experience insomnia. What is insomnia? How to overcome insomnia? Here's the explanation.
What is insomnia?
Insomnia is a sleep disorder characterized by difficulty sleeping and sleeping, even if you have that opportunity. Generally a person with insomnia will not be satisfied with the quality of his sleep and still feel tired when he wakes up the next morning. This condition may be due to the frequent awakening in his sleep, which is also one of the symptoms of insomnia.
This sleep disorder can be caused by many things. So that in general, based on the cause, this sleep disorder can be divided into:
- Primary insomnia. Insomnia that occurs is not due to other health problems and
- Secondary insomnia. Insomnia that occurs due to a particular health disorder.
While based on the length of time it occurs, this sleep disorder can be divided into:
- Acute insomnia. Insomnia that occurs in a relatively short time due to certain reasons such as nervousness approaching the test period. This acute insomnia generally occurs for one night to several weeks and
- Chronic insomnia. Insomnia in a relatively long susceptible period that occurs due to a poor psychological condition that can last three nights every week for several months.
In fact, you need to know that having a quality sleep that is less able to cause many things, from the risk of having a work accident, disturbed daily productivity, the ability to remember declining, the chance to experience weight gain to decrease the beauty of your skin.
How to overcome insomnia?
There are many things you can try to do in dealing with this insomnia. But if you experience insomnia is the impact of other health problems that you have, it helps you first deal with these health problems. Here are some effective ways to overcome insomnia that you can try:
1. Change your lifestyle
One way to overcome this insomnia you can do with quitting smoking, because the nicotine content found in cigarettes, is believed to be able to trigger trouble sleeping. In addition to changing sleep patterns with a constant wake and sleep at the same time every day can form habits for the body so that it can affect the insomnia that you have.
Some settings for light exposure during sleep, do not use the bedroom for activities that force the brain to work, get used to sleep when feeling tired and avoid taking a nap that is too long can also affect the quality of your sleep.
2. Be careful with the food you consume entering your sleep time
A number of studies have proven that consuming drinks and foods that contain caffeine before bed, can make it difficult for you to fall asleep. A study published in the Journal of Clinical Sleep Medicine says that eating foods or drinks containing 400 mg of caffeine six hours before going to bed still can affect the quality of your sleep.
Drinking too much before going to bed can also cause you to wake up in the middle of your sleep because you have to urinate. Drinking alcohol before going to bed may also make you feel very sleepy, but you will only wake up afterwards and have difficulty returning to sleep afterwards.
3. Increase the quantity of physical activity
This step might not give you immediate impact quickly, but a study of 11 women with insomnia, managed to reveal that exercising 20 to 30 minutes every day with a four-month dive routine, managed to improve the quality of these participants.
4. Techniques with the help of health workers
This therapy is known as cognitive behavioral therapy which is usually carried out under the instructions of a trained health worker or a psychologist, with several methods and stages. These stages include helping you to shape your sleep patterns consistently, reducing your sleep time so that you really need sleep so that your sleep time will increase by itself.
You can also try some other techniques, such as taking part in a relaxation and counseling program to eliminate the pressure and thoughts that usually prevent someone from falling asleep. Giving new sleeping pills is recommended if your doctor has indeed suggested and failed all the methods you have tried to do.
