Have you ever had difficulty falling asleep at night? This condition is called insomnia. You are not alone, because there are many others who experience this. How to overcome insomnia taken by each person can be different.
But actually insomnia is not only limited to conditions where a person is difficult to sleep at night. Insomnia also includes frequent awakening during sleep and waking up prematurely and having difficulty returning to sleep.
A person is generally said to have insomnia if this sleep disturbance occurs for a month or more. Besides insomnia can result in deteriorating quality of life of a person due to decreased physical condition, disruption of mood and worsening performance.
Do this when experiencing insomnia
If you experience sleep problems, there are several things you can try independently to overcome them. Especially, related to your sleep habits.
Try to have the same sleep schedule every day
Having the same hours of sleep and waking up every day, even if you’re on holiday or at the end of the week can help you overcome insomnia. Although enough sleep duration for each person is different, you are advised to sleep at least 7-8 hours every day.
Exercise before bedtime
One of the things suggested to overcome insomnia is exercising before bedtime, because it helps create a good night’s sleep. You can try exercising in the afternoon or a few hours before bedtime.
Approaching bedtime, try to do activities that are calming
You can try to take a hot shower, listen to music, meditate, pray, and so forth. Avoid activities that are stimulating close to bedtime.
If you have trouble falling asleep or waking up from sleep, there’s no need to force yourself to go back to sleep immediately. Try going out of your room and doing calming activities, like reading a book, until you feel sleepy. Once sleepy, immediately return to the bedroom.
Create a comfortable bedroom atmosphere
Your bedroom also plays an important role in maintaining your quality sleep. Try to make sure the bedroom is comfortable, dark and has a comfortable temperature. Use the bedroom only to rest. So, don’t get used to working or watching TV in the bedroom.
Perform stimulus control exercises
You can practice exercises called stimulus control. Its function is to limit the activity in the bedroom, so that the body connects the bedroom only with sleep activities.
For example, just entering the room after feeling sleepy and leaving the room when he woke up more than 20 minutes.
Avoid eating a lot before going to bed
You may need to eat dinner early to apply these tips. To prevent hunger, you can eat healthy snacks such as fruit before bedtime. Also limit your fluid intake before bedtime, so you don’t wake up for urinating.
In addition, avoid or limit your consumption of caffeine and alcohol, which can make it difficult for you to sleep. Not only that, nicotine in cigarettes also can actually affect the effect of disturbing sleep. This effect can even last up to several hours.
Avoid the habit of staying up late and pay for it by taking a nap
When you sleep poorly at night, you are often tempted to take a nap to fight sleepiness. If possible, avoid this habit. However, if you feel very tired, limit your nap time to only half an hour. In addition, avoid napping after 3 pm.
Because, a long nap will actually make you not sleepy at night, so insomnia becomes worse.
Avoid consumption of certain drugs
If you take medicines regularly, pay attention to the type of medication you are taking. Some drugs are known to cause insomnia in certain people. This includes drugs used to treat high blood pressure, cholesterol medications, antidepressants, or anti-inflammatory drugs.
If indeed you have to consume it, ask your doctor for instructions about the time to take the drug so that you do not experience sleep disorders.
If the changes above you have consistently applied to overcome insomnia, but did not show results, do not hesitate to consult further with your doctor. You may also need further treatment if insomnia causes daytime disruption in activity.