Sleep is an essential part for maintaining the stability of one's health. Unfortunately, sleep for some people is not easy. There are difficult to sleep, frequent waking during sleep, or just sleep in snatches. Various sleep disorders are known as insomnia.
Almost everyone has experienced trouble sleeping. The causes, stress, pain in certain places, or from drinking too much caffeine and alcohol. If only occasionally, insomnia is not caused problems, but if it happens repeatedly and in a long time, will cause serious problems.
Insomnia does not only affect the energy level and mood, but also general health. Sleep can increase endurance. Lack of sleep, not only lead to durability problems, but also disturbances of concentration. Impaired concentration can bring a fatal accident while driving or operating heavy machinery. To get insomnia, you can try the following tips:
Create a sleep schedule
Try to start falling asleep and waking up at the same time each day, including weekends. If you're used to sleeping at certain hours, the same habits will also appear the next night. Also limit the time in bed. Too long in bed makes sleep is not healthy.
Avoid the urge to sleep
The harder you try to sleep, it makes you more awake. Reading magazines, books, or watching television can make you drowsy and then fell asleep. Warm water or a snack before bed can help you fall asleep.
Avoid nicotine, alcohol and caffeine
Tobacco, like alcohol and caffeine will disrupt your sleep quality. Tea, soda, and chocolate, are included in the list of foods that contain caffeine. In addition, several types of drugs also contain substances that make the system more active body, so you will be hard to sleep.
Consider food
Expand eating animal products such as milk, cheese, meat, or fish. These foods contain tryptophan, which is a type of fatty acids that produce serotonin and relax the nerves in the central brain.
Comfortable number one
For matters of sleep, comfort is primary. Make sure the bed you wear still have a nice and clean sheets and pillow awake. The music is soft as a bedtime can also help lead you to natural sleep. Reduce noise can disturb sleep, such as the fan vote, doors, or other annoying sounds. Reduce the drink before bed, so it does not make waking to urinate.
Turn off the lights
Do not forget to turn off the lights. Lights will make the brain receives the message as a sign to stay awake. Also, take hours of your sight. Avoiding known to be effective at helping people fall asleep by 90 percent. When you wake up and see the clock, then your body undergoes a transition from sleep to wake up, as a result you will find it hard to fall asleep again.
If you suffer from insomnia that is chronic, it means you need professional handling. Visit your doctor to determine if insomnia was due to physical or mental illness.
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