The Fast Way to Overcome Insomnia Naturally, Many people
start from children, adolescents, to the elderly who have trouble sleeping at
night or better known as insomnia, from chronic insomnia to acute insomnia. If
a person has insomnia then to sleep soundly at night is a pretty difficult
thing to do, but by using the tips and certain ways of course insomnia can be
quickly to overcome.
As has been known that sleep is a mandatory routine that
must be done every day so that the body can rest after doing various
activities. With sleep then the next day the body can return fresher and can
perform various routines back as usual.
How to Overcome Insomnia Naturally
However, for those of you who are difficult enough to sleep
soundly or have insomnia you should avoid dependence with sleeping pills
because in the long term the use of drugs would not be good for your body. It
is better you use natural ways to overcome the insomnia you are experiencing.
How to Overcome Insomnia
Daily Health below will provide some powerful tips and ways
that you can sleep soundly at night and not experienced insomnia. So you can
quickly sleepy and sleep soundly. Check out the description below!
1. Reduce Caffeine
Avoid drinking foods and drinks that make the body so
difficult to sleep, like coffee. Especially at night. This is because caffeine
will interfere with the process of drowsiness and caffeine will also prevent
the body to sleep in a state of soundly. Even caffeine effects can last up to
24 hours, so as much as possible to reduce caffeine consumption. For
Alternatives you can drink warm milk or herbal tea can also.
2. Let the Body Exposed to Sunlight Morning
The morning time is the perfect time to wake from sleep and
get the morning sun. The morning sun is believed to regulate the body clock,
and control the emergence of sleep hormones such as melatonin is useful to
deliver the body to sleep at night.
Therefore wake up regularly every day, as much as possible
should be familiarized regardless of holiday or not. And start going out,
whether for a walk or a morning exercise, so the body can get the morning sun.
3. AC
In order to sleep soundly some people use air conditioners
or fans then use a thick blanket and sleep. Maybe you can also apply this way
if you experience insomnia so you can more quickly drowsy. Do not forget to
wear a thick blanket.
Relax
If you want to get a good sleep and get better start
relaxing your brain before you go to bed. How to relax you can be done in
several ways such as meditation so that your brain and body become more
relaxed. In addition, other ways you can do is with warm bath that aims to
relax your body muscles so you will feel more quickly drowsy.
5. Food
Before you sleep you should avoid some foods that can
interfere with your sleep time. As much as possible to pay attention to the
food you will consume in the afternoon until the evening. Drinks like coffee
and other beverages containing caffeine should be avoided because if consumed
then you will be more difficult to sleep. Therefore do not get used to consume
caffeine before you sleep.
6. Lights
When you want to sleep as much as possible to get used to
turn off your room lights when experiencing insomnia. Try to sleep in the dark
or you can also use the lights rang-dimly so you can sleep more quickly.
7. Keep Cleaning Sheets
According to a survey conducted by the National Sleep
Foundation, at least 75% of people claim that they can get better sleep and
quality when their sheets are in a clean condition. Therefore, it is
recommended to replace and wash bed sheets once a week until clean.
8. Stress
To overcome your insomnia as much as possible not to think
about various problems of work or other problems. Avoid thoughts that because
you more stress then relax the body and brain and begin to close your eyes.
9. Tea
Some drinks like tea are believed to make the body more
relaxed. You can try it so you can sleep faster and can sleep soundly.
10. Listening to Music
How to cope with insomnia can also be by justifying the
mosaic. Some of the research that has been done shows that the calming music
rhythm will make it easier for someone to fall asleep. By listening to music
then the body will become more and more relax so that the process of sleep will
be more accelerated.
11. Reading Books
In order for the body can sleep well then avoid all types of
gadgets before bed, such as mobile phones, computers, tabs, or Television. This
is because the light emitted by the gadget will create a disturbance and
suppress the sleep.Apart from that; this can be disturbing when sleeping
soundly. Distract yourself by reading a book, because by reading a book people
will usually fall asleep and feel refreshed when waking up the next day.
12. Sports 4 Hours before Sleep
Do not exercise right at the time before you sleep because
it can make you difficult to sleep. If you want to exercise should be done 3-4
hours before bedtime. Also do light exercise just like running, biking or
walking fast.
13. Do yoga
A study showed that breathing exercises as well as
meditation from yoga exercise can give effect to the quality of sleep so as to
make the quality of sleep a person to be better. However, actually other sports
also if done with the right portion and help in improving the quality of sleep.
14. Trying to Count
According to recent studies conducted that calculate slowly
or it could be by sorting certain names can make a person to sleep more
quickly.
15. Turn off Electronic Devices
To overcome insomnia, you should turn off the gadgets you
use, lights and other electronic devices that can interfere with your sleep so
you can become more focused to sleep and more power efficient as well.
16. Sleep Pattern
How to overcome insomnia that should be a habit that is by
adjusting sleep patterns. Sleep health can be maintained by doing sleep
patterns at the same hour every day. To help with this you can use the help of
alarm so that you will always be reminded when the bedtime and start waking
again on waking as usual. Avoid sleeping too late so the body can be fresher
when you wake up. If you already have a schedule of hours of sleep each night
you will automatically feel sleepy and want to sleep on the sleep schedule.
17. Be Active
Being active throughout the day is one way that the body can
be more easily drowsy during the night. So, you should avoid yourself from the
habit of lazing all day, when all day you lazing usually at night the body will
be more fit and you will be lazy to sleep.
Several Ways to Overcome Insomnia Naturally above you can
try to do so that you can get quality sleep and wake up in a more fit state.
But if you still cannot get quality sleep you should
immediately contact a doctor to do therapy so you can get the right way to
overcome your sleep problems or insomnia.
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