Difficulty sleeping or also known as insomnia, generally attacks many people while resting at night. People who have difficulty falling asleep will usually have difficulty closing their eyes until morning, often waking up when sleeping, or unable to sleep until they are asleep.
Insomnia is a condition when a person is constantly having difficulty or cannot sleep according to the ideal time, even though he has the opportunity and enough time to rest. The first step in dealing with insomnia or difficulty is to find out the reason for this
Understand the Causes and How to Overcome
Some causes of insomnia include psychological problems, stress and anxiety. In addition, insomnia can be caused by medical conditions such as asthma, depression, joint pain, or taking certain medications.
The following are tips for overcoming insomnia.
Before going to sleep, you should relax the tense muscles. You can try yoga movements or muscle relaxation such as pilates which can provide a sense of comfort and calm, making it easier to sleep.
When you can’t sleep, instead of just flipping through your body which is more stressful, try to get up to do anything that can relax you. Recognize and perform rituals before bedtime that make you calmer like reading a book, taking a warm shower, and listening to light rhythmic music. Relaxation techniques suitable for use in insomnia caused by anxiety, stress, and depression.
Keep trying to think positively can make you better able to deal with problems that sometimes cause insomnia. Positive thinking is part of cognitive behavioral therapy in psychotherapy. Positive thinking can help in finding a way out of insomnia.
Choose the type of food and drinks carefully.
It’s best to avoid consuming alcoholic beverages, coffee, tea, and soft drinks that generally contain caffeine, in the afternoon. All of these drinks risk keeping you awake at night. Milk or warm drinks can be a calming choice.
In addition, also avoid smoking before bedtime. The content of nicotine can make you difficult to sleep. You should also not eat foods containing complex carbohydrates before bedtime. This food group will overload the digestive system making it difficult for the body to rest.
Anticipate changes in travel and work hours
Traveling to other parts of the world with a vastly different time difference makes the body need a long time to adjust sleep time. Changes in working hours such as having to work at night also increase the risk of causing insomnia.
Rearrange your schedule. It’s best to sleep and wake up at the same time every day. Avoid napping because it has the opportunity to make you difficult to sleep at night. The assumption that you can make up for lost sleep hours by sleeping longer on weekends is wrong. This will further disrupt your biological clock.
Creating a comfortable bedroom.
Make sure your bedroom is only used for sleeping and having sex. Place study desks, computers, and televisions outside the room. Set a comfortable room temperature, not too cold or too hot. An hour before going to bed, you can start reducing the light in the room.
Avoid placing the clock on the side of the bed. Going back and forth looking at the clock and realizing how many hours you’ve tried to sleep will add to the frustration.
You who are pregnant or are experiencing back pain can sleep in a sideways position while placing pillows between your legs or under your knees. Choose a pillow that is not too high, so as not to cause a stiff neck when you wake up.
In addition to sleep patterns, lifestyle changes can be made with a healthier and regular diet. Providing time to exercise at least 2-3 times a week can also be a good step to improve sleep quality. Make sure you also move actively every day, and reduce bad habits such as smoking.
Take sleeping pills only if necessary
Medications for treating insomnia should only be used occasionally. Keep in mind that sleeping pills are a temporary solution because they do not resolve the root cause of insomnia. In the long run, continuous use of sleeping pills can make the body become addicted and cause various side effects.
Perform the tips above to restore your deep sleep at night. If sleep disorders still affect you, consult a doctor immediately to get the right treatment.