Insomnia is a disorder that causes difficulty in falling asleep, resulting in a lack of sleep. In general, everyone has experienced this kind of situation. maybe if it only happens once or twice a month it doesn’t seem too much of a problem.
But what if the sleep disturbance happens almost every day, where you don’t have quality sleep and poor rest? The lowest risk is decreased productivity at work. The highest risk is hypertension and heart attack. So it’s best to take action before it’s too late.
Causes of Insomnia
Suffering from insomnia for a long time can have an impact on physical and mental health. A person who experiences sleep disorders can also be seen from his attitude that is less calm and restless. Moreover, for someone who has reached a chronic level, this insomnia can last for a very long time. It can last for months.
Insomnia can be caused by external factors such as stress from work and anxiety. And some are caused by internal factors or bad habits such as watching television or playing video games until late at night.
Fix Your Habits Now
Bad habits are the main factor that causes a person to develop acute insomnia. Start doing these good habits so that you avoid insomnia.
What are the good habits that we should routine from now on? Malangagro will discuss it, especially for you.
Regular Exercise
People who regularly do sports such as walking, jogging, gymnastics, or swimming have a healthy body and healthier mentality.
One of the factors causing insomnia is mental disturbance so exercise really helps restore mood and mentality. So from now on, start exercising regularly for 30 minutes a day. Or at least stretching your muscles is good enough.
If we look at people who are obese, they are prone to sleep disorders. Regular exercise can reduce excess weight which is one of the causes of insomnia.
Have a Regular Sleep Schedule
It turns out that successful people have regular and scheduled sleeping habits. This kind of thing is actually quite simple but often overlooked. In fact, quality sleep does not lie in the length of sleep. But it lies in a regular schedule.
Even a hardworking person can get quality sleep even though he has a lot of work. There are some hardworking people we know who have an early bedtime schedule. Then wake up early around dawn, to complete unfinished work.
Read here: Essential Oils Maintain Body Balance
Turn Off The Cellphone
Already have a sleep schedule but still can’t sleep. How come, my poor friend? Of course, you can’t sleep because you didn’t turn off your cellphone beforehand. The brain continues to release the hormone dopamine which makes it difficult for you to sleep.
Hormone dopamine is a hormone that regulates happiness in humans. However excess dopamine hormone is not good for the body. It works the same way as the adrenaline hormone. If in excess it has a bad effect.
That’s why people who are addicted to playing games are able to not sleep in one day. they themselves don’t even realize that they haven’t slept a day. The result is that your health and life will be threatened.
In conclusion, when it’s time to sleep, get rid of any activities that interfere with your sleep schedule. Such as playing cell phones, watching television, and playing games.
Stop Eating Heavy Meals at Night
Did you know that insomnia can disrupt the body’s metabolism? People who like to stay up late have a habit of snacking or overeating. This means that insomnia can ruin your diet plan.
In addition, eating food that is too heavy for digestion at night can cause sleep disturbances. Try to eat dinner no later than 7.00 pm or 2 hours before the night’s sleep schedule. eating too close to the sleep schedule can cause the stomach to become full so you will experience sleep disturbances.
Stop Drinking Coffee at Night
Avoid coffee or caffeine consumption at night. Because caffeine can trigger adrenaline and stimulate the hormone dopamine which causes insomnia.
If you want to consume coffee do it in the morning. Because morning is the time to work that requires adrenaline. At night, it is better to consume healthy drinks such as warm orange juice or warm water.
Stop Smoking
Cigarettes are synonymous with the cause of respiratory diseases, lungs, and laryngitis. However, the effects of cigarettes can also cause sleep disorders or insomnia.
The nicotine content in a cigarette makes a person awake and alert. Cigarettes also stimulate the hormone dopamine which can make a person suffer from insomnia and not sleep well.
If you experience insomnia that lasts a long time then you should stop consuming cigarettes now. For the sake of your mental health and lungs.
Take a Warm Bath
Taking a warm bath before going to bed can overcome insomnia. The relaxing effect of hot water can improve sleep quality. For those who are currently experiencing sleep disorders, you can try therapy by soaking in hot springs or soaking in warm water in a bathtub.
Clean and Fragrant Room
Keeping the room clean is very important for health. A clean room with good air circulation can improve sleep quality.
Also, make sure the room has a nice scent. Anyone will have difficulty sleeping when in a smelly and hot room. Choose a soft and soothing room scent such as lavender.
Lavender flower extract, a soft aroma can relax the mind, drive away anxiety and overcome stress that causes insomnia. Place lavender extract in your workspace and bedroom. Then feel the comfort and let your body relax for a moment.
Therapy to Psychotherapy and Counseling
Finally, for people with acute insomnia, you can do therapy with a psychiatrist and counseling. It is possible that your main problem is the burden of thought that is so heavy. So it requires psychological assistance to overcome sleep disorders during this time.
Summary
In closing, people who experience sleep disorders or insomnia are generally those who are disturbed in mind and mentality. The beginning of the cause of it all is a very bad habit. So there is no other way to change those bad habits from now on.
Start consuming less coffee and cigarettes. And no more eating heavy meals close to bedtime. Let the body relax by not doing anything like watching television and opening a laptop.
Using aromatherapy is another great solution to sleep disorders. The comfort of lavender aroma can be the most effective way to overcome your insomnia so far.
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