7 EASY WAYS TO OVERCOME DIFFICULTY OF SLEEP WITHOUT MEDICINE HELP - The body has been laid down but the eyes refuse to close, while the mind is awake.They can only sleep early in the morning, that's not good enough.
Whereas someone who has difficulty sleeping will feel less passionate and his concentration decreases.
For people who have never had trouble sleeping like that, they may think that the sufferer is just making it up.
But, for those who experienced it themselves, the situation was clearly very torturous.No wonder then there are sufferers who choose the fast path by taking drugs.
In addition to having side effects, it is rarely realized that drugs will actually cause new difficulties.
Symptoms of difficulty sleeping or insomnia are usually described in the condition of a person who is very tired and can imagine a good night's sleep, but the sleepiness disappears once the body reaches the bed.
It could also be, someone who wakes up in the middle of the night and can't go back to sleep.
This kind of sleep disorder is sometimes difficult for some people to avoid and can certainly cause suffering for them.
1. Sleep apnea
One of the sleep disorders that often occurs and is very disturbing for sufferers is sleep apnea.
Patients usually sleep with snoring and when going to bed are generally in a relaxed state.
This relaxed state causes the upper airway to collapse and stop moving. As a result, the sufferer stops breathing, causing him to wake up.
By the time he woke up, his breathing had returned to normal.
A person who has a sleep disorder like this often wakes up many times, causing fatigue and sleepiness throughout the day.
2. Emotional problems
Difficulty sleeping can often also be caused by severe emotional problems.
People who are depressed almost certainly wake up in the middle of the night and can't go back to sleep.
This situation often occurs on a regular basis, thus adding to the emotional stress of the sufferer.
So, this emotional problem must be addressed immediately because it can be a cause and effect of difficulty sleeping.
3. Unsuitable temperature
Another cause of difficulty sleeping that deserves to be suspected is the room air temperature that is too hot.
Generally, air temperatures above 23 degrees Celsius almost always make people uneasy at night.
In addition, difficulty sleeping can also arise due to the following factors:
* Uncomfortable sleeping mat
* The presence of noise or vibration.
* Use of electronic equipment and cell phones that generate electromagnetic radiation
* Food and beverages, eg consumption of coffee that contains caffeine
Launching the Book Series on General Health: Early Prevention of Health Disorders (2005) by Dr. dr. Anies M.Kes PKK, there is a tendency for some people with insomnia or difficulty sleeping to get used to taking drugs that have a slumbering effect.
Sometimes because the psychic effect of the drug is so strong, a person can't sleep without taking the drug first.
This condition is prone to continue to be dependent on drugs.
dr. Anies provides tips on several ways that can be done to overcome sleep difficulties without using drugs, but only in simple ways that you can do yourself.
The following is recommended:
1. Set a regular bedtime
First set a time to sleep and wake up regularly.
Sleeping at changing times will put the body in a state of alert. As a result, the body is always in a state of tension.
If it has been determined when sleeping and waking up, it should be obeyed.
2. It is not recommended to take a nap
If a person has difficulty sleeping, it is not recommended to sleep during the day.
Napping during the day will reduce the need for sleep at night. As a result, at night it becomes difficult to sleep or wake up often.
3. Use the mattress wisely
Beds or mattresses should be used for sleeping, not for other activities such as watching TV, writing letters and so on.
4. Avoid using HP
Do not use electronic devices and cell phones before bedtime.
5. Exercise in the afternoon
Exercise can help with sleeplessness.
Do exercise in the afternoon or after sunset, but 2-3 hours before the allotted bedtime should have finished exercising.
Exercise close to bedtime will actually interfere with nighttime sleep.
6. Avoid certain foods and drinks
Eating sweet snacks should be avoided before going to bed.
Likewise drinks containing alcohol, tea and coffee should be avoided, especially in the afternoon.
7. Take a warm shower
It is recommended to take a warm bath and drink warm milk before going to bed and turn down the lights or turn off the lighting in the room.