How to overcome insomnia - Sleep is one of the pleasures that must have felt everyone. With sleep our body can rest and regenerate power back that has been used for everyday activities. Everyone crave sleep soundly. But what if it turns out someone actually even disturbed in his sleep. He actually even difficult to sleep, especially at night. Such conditions would have to be overcome. Because it was feared would instead lead to other problems such as illness.
how to overcome insomnia
CAUSES OF INSOMNIA AT NIGHT
The cause of a person experiencing difficulty sleeping disorders there are a lot of things. It could be someone who is having difficulty to sleep because as being under stress, the pressure of mind, a bad environment or it could be weather conditions become unfavorable as too hot or too cold. By knowing the cause, you can find a solution. Let's say the cause for your stress thinking about the problem of work in the office then the solution is to calm yourself first.
Here are some of the causes of insomnia include:
1. SPECIFIC MEDICAL CONDITIONS
There are many medical conditions either mild or severe which can cause sleeping disorders. In some cases, the medical condition itself causes insomnia. Below are examples of medical conditions that can cause trouble sleeping at night, among others:
Nasal allergies or sinusitis
Digestive problems such as reflux
Endocrine problems such as hyperthyroidism
Arthritis
Asthma
Neurological conditions such as Parkinson's disease
chronic pain
back pain
While the drugs were destined for colds and nasal allergies, high blood pressure, heart disease, thyroid disease, birth control, asthma and depression can also cause insomnia.
2. STRESS AND DEPRESSION
It's hard to sleep at night can be caused by psychological conditions such as stress and depression. Psychological effect can make a person difficult to sleep. In turn, insomnia itself can cause mood swings and hormonal changes in physiology can worsen the mental problems. Studies show that insomnia can worsen depression.
stress causes insomnia
3. ANXIETY, WORRY AND NERVOUSNESS FEELINGS
Most people with insomnia because they feel worried or nervous about something, this resulted in anxiety that interferes with sleep patterns on a regular basis. Symptoms of anxiety that can cause sleep disorders include:
Tension
Thinking about past events
Excessive worry about the future
Overburdened and overwhelmed with responsibilities
4. WORK AND LIFESTYLE
Sleep disorders can be triggered by lifestyle, behavior and sleep patterns itself. Unhealthy lifestyle and habit of sleeping late at night can cause insomnia.
Habit to work at night. This habit makes it difficult to sleep at night.
Accustomed to a nap as well for some people cause sleep late, which is in turn used to.
Works with shifts or working hours are erratic. Many people who have erratic working hours, for example within a week was required to work morning, noon and night. The working hours confusing your body where the right time to rest.
Habits and lack of sleep at night staying up too bad for your sleeping hours.
HOW TO OVERCOME INSOMNIA
Here are simple tips on how to cope with insomnia who probably are experiencing today. In addition to making you feel comfortable environment, there are some foods that you can consume so that you sleep more soundly. Among way is as follows:
1. THE COMFORTABLE BEDS
The beds were comfortable certainly affects the quality of your sleep. Suit your bed and correct sleeping position you as relaxed as possible. From now fix stuff in your bedroom. Avoid items that littered moreover scattered garbage. Whenever bedtime, make the activity of fixing stuff. Besides comfort, cleanliness should also be considered. Change the bed linen every 3-4 days. If you need to add fragrances to the bedroom area. Keep a cool room temperature, by adding air conditioning or a fan.
2. SHOWER AFTER WORK ROUND
Sweat on the body after a long day of work also can disrupt your comfort. Bathe in the afternoon. Get used to shower every time you come home from work. In addition to making your body refreshed after a day of work, it will make you relax before bed. If you come home late at night and wanted a shower, then wash with warm water so that your body does not hurt.
working late at night causing difficulty sleeping
3. LISTENING TO MUSIC
If you have trouble sleeping, listening to music is a soothing alternative. Research has shown that people who listen to music before sleep increases the quality of sleep at night, rather than people who do not. Just make sure the music you're listening to the music you love and soothing. You can listen via phone and can use a headset, do not need the volume loud, and try setting automatically turns off within a few hours.
4. RELAX IN THE ROCKING CHAIR
You have a rocking chair at home? As we know that the baby was fast asleep when they are picked up or a stroller ride. Well, this trick also successfully applied to adults. The sensation of a gentle swing to make the brain is quiet so you sleep easy. Alternative rocker, you can use the hammocks, widely available in the market at affordable prices.
5. PREPARING YOURSELF TO SLEEP
According to the expert clinical psychologist Michael Breus, PhD, the human body needs time to relax and sleep need to be prepared. So treat sleep activity as a compulsory phase of your life. Do not wait for you too tired to sleep. Establish a sleep schedule every day. Perform routine activities before bedtime, like wash my face, brush my teeth and change clothes. Make a schedule and discipline to follow the schedule.
6. MAKE A LITTLE NOISE
Some people used to sleep in silence. But some of the others, requires a bit of noise. Well, you can try this way. Make a little noise for instance by playing the sound of dripping water from a faucet, electrical hum, listen to the sound of their own breath, friction blankets, etc. Most important are the voices that are consistent voice, not voice bustling "atonal". You can download these sounds and listen through hp.
7. BLOWING BALLOONS
Doing exercises regularly throat can help ease you to sleep. This exercise helps strengthen the muscles to prevent narrowing of the mouth, nose or throat. This exercise also helps reduce snoring and makes you sleep better. How: Blow a balloon with a deep breath. While doing this exercise, make sure to breathe through the nose and pulled out through the mouth. This will facilitate proper air flow through the nose during sleep. Make a way to overcome insomnia is 5 times a day.
8. DRINK WARM MILK
Drinking a glass of warm milk before bed will help you fall asleep faster, because the milk has a relaxing effect on the body and mind. Milk is a good source of calcium, which helps regulate the production of melatonin. Melatonin is a hormone that controls sleep. Also, dairy calcium helps combat stress. Drink at least one hour before bedtime.
warm milk to be sound asleep
9. LAVENDER OIL
Aromatherapi derived from lavender oil has a soothing effect on the body that help you sleep better. Some research suggests that lavender oil increases total sleep time, as well as help to feel refreshed in the morning when you wake up. The trick: Put one or two drops of lavender essential oil on a handkerchief and place it near the pillow. In addition, you also foam to add a few drops of lavender oil to the bathtub with warm water. Soak in water for 20 minutes. Do this for at least one hour before bedtime.
10. HONEY CONSUMING
Honey is a source of health and beauty, for example, to remove blackheads . In addition honey is also useful to overcome the problem of insomnia. Anti-inflammatory properties help reduce swelling around the throat area to prevent snoring, one of the most common symptoms of sleep disorders. Honey also make your sleep more relaxed. In addition, honey helps maintain a healthy weight and prevent obesity due mostly to sleep. The trick: simply add 1 tablespoon of raw honey with a glass of warm water and drink every night before bed.
11. MILK AND TURMERIC
The combination of milk and turmeric will help alleviate the symptoms of insomnia. Milk contains the amino acid tryptophan which accelerate. Meanwhile, turmeric contains anti-inflammatory properties help reduce inflammation in the respiratory system, which helps the flow of breathing during sleep. How: Add 1 teaspoon of turmeric powder to a glass of milk. Bring to a boil and let stand for a few minutes on low heat. Let the moment and add a little honey. Drink 30 minutes before bedtime.
12. BANANA
Bananas are a natural sleeping pill because it contains an amino acid called tryptophan which helps increase serotonin levels. Serotonin is a hormone that helps regulate sleep patterns. In addition, bananas contain natural muscle relaxant, magnesium, and potassium, which helps facilitate sleep. Plus, carbohydrates in bananas make people sleepy. Eating a banana an hour before going to bed each night.
how to overcome insomnia
Likewise tips, causes and ways to overcome insomnia that you can apply in your daily life. No need to use drugs, simply by changing habits, consuming natural foods above, apply a healthy lifestyle and mind relax.
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INSOMNIA
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