Sleep is one of the most basic things needed by the body. With enough sleep, the body is able to repair damaged cells and tissues and then build new ones.
Some researchers also say, people who sleep well every night avoid various diseases. Quality sleep is not measured by how long your eyes are closed. However, when we are able to make brain waves enter into a deep sleep vase.
Causes of Difficulty Sleeping
There are several things that cause a person to have difficulty sleeping, including:
Stress greatly affects physical, behavioral, and emotional so that it can make the body tense and anxious and cause difficulty sleeping. Reduce stress by reducing workload, refreshing, or eating chocolate.
Chemicals such as alcohol, caffeine, and nicotine can be one of the reasons why you have trouble sleeping. These substances not only make it difficult to sleep but can also have implications for other diseases.
In general, when entering the age of 60 many people experience changes in sleep patterns. Even productive age often can’t sleep.
Some medical conditions that cause sleeplessness include acid reflux disease, asthma, and depression. Immediately see a doctor if the condition gets worse
1. Avoid consuming caffeine, alcohol, and cigarettes
Reduce consumption of foods and drinks that are stimulants or that make us awake. If you want to make quality sleep, avoiding caffeine at night is highly recommended.
2. Keep away sleep disruptors
Sleep in a comfortable environment. That is, keep away from items that can disturb the peace of our sleep such as television, video games, cellphones, and computers. Make sure we are comfortable with room temperature.
3. Set a regular wake-up time
Reported from the psyline.id page, Barry Krakow wrote the book Sound Sleep, Sound Mind: 7 Keys to Sleeping Trough the Night, saying that managing sleep and waking times is actually a difficulty for those who have sleep disorders.
For that in his book, Krakow provides an alternative to determine the time to wake up that must be done every day. This rhythm will form the body’s biological clock. So we will always sleep faster and wake up always at the same time.
4. Eat Regularly
Do not eat 2 to 3 hours before bedtime so that the metabolism runs perfectly. Eating at night will provide an energy supply, so it becomes difficult for us to fall asleep. Not only that, eating at night is also not good for health
5. Take a warm shower before bed
A warm bath before bed will reduce tension in the body, causing a sedative or sleep-inducing effect. A stiff body after a long day at work can keep you up all night or at least make your sleep uncomfortable.
6. Turn off Smartphone
Keep the smartphone out of our reach so that sleep becomes more calm and restful. Radiation from cell phones or notification sounds can be distracting. It would be better if you turn off notifications and put your phone away when you sleep.
7. Clear Your Mind
Clear your mind and things that can interfere with a good night’s sleep. This is important because constantly thinking about heavy things can make it difficult for you to sleep. Try to finish work on time and make plans for tomorrow
8. Do a Relaxation Routine
Relaxation can be as simple as listening to music. practice breathing, and meditation. By doing relaxation the body will become more relaxed and make it easier for us to fall asleep.
9. Regular exercise
With exercise, health becomes more optimal, so the body can fight stress. Exercise should be done in the morning. There is a start with light exercise or even following a gym program.
10. Consultation with a psychologist
For sufferers of Sleep Disorder or sleep disorders that are quite severe, they can consult a psychologist. Because, serious sleep disorders that are not handled will result in quality of happiness.