How to Cure Insomnia Naturally

Do you lack sleep? If so, this can be a big problem. Sleep deprivation can be a big problem because it will affect our performance and other activities. The causes can range from stress, bedtime habits and various other factors. We sometimes find it hard to sleep asleep, even though we have been lying in bed for more than an hour.

Insomnia

We have fallen asleep because of several things, one of which is because there are too many thoughts. Sleep difficulties because the mind is a "disease" of modern people burdened by a variety of problems, whether at home or at work. "Especially if they are worried or happy about something," said James Findley, a sleep expert from the University of Pennsylvania Perelman School of Medicine. Another reason why our minds burn in the hours of sleep is because of the consumption of caffeine late at night or still staring at the laptop before going to sleep so we do not give time for the body to calm down before going to sleep.

Causes and Symptoms of Sleep (Insomnia)

Health experts argue, insomnia is not a disease, but a symptom or disorder that has a variety of causes, such as emotional disorders, physical abnormalities or because of the use of drugs. Symptoms of sleeplessness are not only experienced by the elderly, but also occur in young people who are followed by various emotional disorders, such as anxiety, anxiety, depression or fear. Sometimes a person feels difficulty sleeping because the body and brain are not tired.

The most common symptoms of insomnia we can recognize include: insomnia, waking up at night or early in the morning and not being able to sleep again, feeling tired, irritable, having difficulty concentrating, and not being able to do good activities in the afternoon. In addition, the characteristics of insomnia can also be seen when you can't take a nap even though your body is tired. Broadly speaking, the causes of insomnia can be classified into 5 types, namely psychological factors, health conditions, irregular lifestyle, and the influence of drugs and disruption of the surrounding environment.

1. Psychological factors related to the mind. We when feeling anxious, nervous, depression is a part of the psychological that makes it difficult to sleep.
2. Health factors associated with bodily diseases. We exemplify some diseases that can make a person sleepless, such as kidney disease, cancer, asthma, parkinsonism, and stomach acid disorders.
3. Factors for Use Medication can trigger difficulties during sleep. You who take an antidepressant that works in the brain will make it active.
4. Irregular Lifestyle Factors also trigger sleep disorders. We experience changing sleep times and make it difficult for the body to adjust.
5. Non-conducive environmental factors cause a person to have trouble sleeping. The environment can be in the form of an environment that is close to the rail or train station, close to the airport, and other places that have high noise levels.

How to overcome insomnia

Someone who has a sleep disorder or Insomnia can last a few days or two to three weeks. In chronic cases, insomnia can provide even more distractions. Chronic insomnia is more difficult to cure and cannot disappear on its own. In most cases of insomnia, the core problem is due to emotional factors. Deep anxiety, uncontrollable anger, impartial social situations are among those that make it difficult to sleep. We may need consistent treatment through the guidance of a doctor or sleep specialist. There are various ways that can be done to overcome the problem of sleeplessness, ranging from natural methods, consulting a medical expert, or taking drugs.

How to treat insomnia naturally

Treatment of insomnia depends on the cause and severity of insomnia. Parents who experience sleep changes due to age, usually do not need treatment, because these changes are normal. If insomnia is caused more by certain unhealthy habits or lifestyle, the doctor will advise the patient to correct it. Whereas if cases of insomnia occur due to health problems (such as anxiety disorders), then the doctor will first overcome the conditions that underlie the anxiety.

Some things that can be done to reduce insomnia disorders naturally include: taking a warm bath 30 minutes to 1 hour before bedtime; sleep or wake up at the same time every day; drink a glass of warm milk before going to bed; use the bed just to sleep and have sex, because this will help your body to adapt to the environment in the bed. In addition, insomniacs should remain calm and relaxed a few hours before bedtime and create a comfortable atmosphere in the bedroom, for example dim light and not noisy.

Are Medications for Insomnia Pills (Insomnia)?

The last choice that doctors usually apply to patients with insomnia is sleeping pills. This action is given when insomnia is no longer able to be overcome by changes in lifestyle and cognitive therapy or when the severity of insomnia is high. Doctors usually prescribe sleeping pills that have low doses and have short or transient effects. Those who experience insomnia due to fatigue, severe stress, or sudden awakening at night, doctors usually give zopiclone or zolpidem. Side effects that may arise from consumption of this substance in the form of dry mouth, headache, nausea, or vomiting.

For insomnia sufferers who have difficulty starting sleep, one of the drug substances given by doctors is zaleplon, where the dose is as low as possible with a maximum period of 15 days. Side effects that arise from the use of this drug are tingling, menstrual pain in women, and short-term memory loss. Meanwhile, sedatives such as benzodiazepines are given to insomnia sufferers who often experience severe anxiety or stress.

Tips for Sleeping Well

Sleep is the most effective medicine to restore stamina. The following tips are provided so that you can sleep better.

How to sleep?

1. Set Your Rest Routine

We make it a habit to sleep and wake up regularly. Our bodies will automatically regulate what we often do. This will have a pretty good effect on the body starting from waking up in the morning with a fresh body to easy to sleep at night. Keeping sleep and waking up must be done every day even on holidays. During the day, do enough activities. One of the main factors in a person's level of sleep is the level of fatigue experienced during the day. But not just tired of work, but fatigue which is also obtained through physical activity to improve health. This can be achieved through a short exercise of 30 to 60 minutes. But there is a note, do not also exercise when approaching bedtime because it will again wake up the body that is actually preparing to sleep.

2. Keep Yourself Away from Gadget Light Exposure

Exposure to blue light from devices such as smartphones, tablets, TVs and laptops causes reduced production of melatonin, a natural hormone produced by the body to regulate human biological sleep hours. Keeping away from notified electronic devices is important. When you try to sleep, of course it will be interrupted by an incoming message or notification from the gadget, so that it keeps you awake. Thus the body that tries to rest will be constantly alert while shifting your sleep time.

3. Create a Bedroom that Makes Comfortable

Make your sleeping room as comfortable and conducive as possible to sleep. Some ways that can be done include shutting down lights and electronic equipment, so that no more light or noises that might interfere with your sleep. Also, if you use an air conditioner, make sure the room temperature is at the right temperature and comfortable for you. Sleep comfort is also related to hygiene, which starts from personal hygiene, sleepwear, beds, blankets, to the cleanliness of the bedroom.

With a clean and comfortable atmosphere, you will be able to increase the circadian rhythm, which is a throb inside (the body's internal clock). Apart from that, maybe the sleep difficulties that you face during this time are caused by your mattress which is not suitable for your body. There are people who are comfortable using a soft and soft mattress, some are more comfortable using a rather hard mattress. Try to ask for opinions and suggestions from experienced experts about bedrest.

4. Pay attention to what you eat and drink

Avoid consuming foods or drinks that contain caffeine, nicotine and alcohol. Caffeine itself is found in various kinds of drinks, such as coffee, tea, soft drinks, and chocolate. While nicotine is found in cigarettes, and alcohol is certainly contained in various liquor. Caffeine and nicotine are stimulants, where these substances will keep people awake. While alcohol can interfere with the sleep cycle because alcohol can make people who consume it can suddenly wake up from sleep when the effect of alcohol has disappeared from his brain. Yes, even though alcohol can help you fall asleep faster and sleep deeper for a while, but actually it reduces the actual rapid eye movement which is the most restorative period for sleep quality. The solution, if you are drinking alcohol, drink one hour before going to bed. Or try drinking a glass of warm milk or herbal tea instead.

5. Change Your Diet Time

Some studies show that consuming certain foods before bedtime can have a negative effect on the quality of your sleep. Try consuming foods, such as snacks that contain high carbohydrates 1 hour before going to bed. You can also eat foods that contain tryptophan, such as yogurt, milk, eggs, oats, bananas, beans, and tuna.

List of Foods That Can Help Overcome Sleep Difficulties

A health article writer named Paola Bassanesse reveals that deep sleep begins with the digestive process. The hormone produced by the digestive process of humans is the hormone serotonin which functions to regulate sleep patterns. Therefore, eating foods that are easily digested can help you sleep well. Here are some foods that can help you overcome sleep difficulties:

1. Jasmine Rice is a typical rice from Thailand. This rice has a number that shows the potential for increased blood sugar from high carbohydrates. Jasmine rise makes the body digest it at slow speeds and is able to gradually release glucose into the bloodstream. This can increase the production of tryptophan and serotonin so that it can speed up the time to fall asleep.
2. Tuna and salmon can help produce the hormone melantonin. In addition, fish also contain vitamin B6, so tuna salad dishes can help you feel drowsiness faster.
3. Kale is a green leafy vegetable that resembles cabbage. Kale is believed to be good for health and people on a diet. Kale can also help to overcome sleep problems because it contains calcium. Kale leaves can also stimulate the brain to produce essential amino acids called tryptophan to produce the hormone melatonin and serotonin.
4. Banana fruit helps to relax tense muscles. According to Dr. Saundra Dalton-Smith, a lecturer at Davenport University in Michigan, revealed that bananas are an excellent source of magnesium and potassium. Try mixing bananas and a cup of milk into the juicer and eating it before going to bed.
5. Chocolate according to nutritionists at the Institute of Transformational Nutrition, Cynthia Pasquella said that chocolate contains the hormone serotonin which can help relax the body and mind, making it easy to sleep.
6. Honey contains natural sugar levels that can increase the hormone insulin and help tryptophan, a type of essential amino acid that produces drowsiness. If you want to consume honey, just add it to a glass of warm tea taken before going to bed.
7. Camomile tea will help you to sleep faster because there are glycine compounds that help relax the nerves and muscles.
8. Almonds According to the author of the book From Fatigued to Fantastic, Jacob Teitelbaum, contains magnesium which can help muscle relaxation so that deep sleep can be achieved.
9. Walnuts contain many tryptophan substances. This essential amino acid is likened to a natural clock in the body because it can help the production of the hormone serotonin and melatonin, a hormone that can regulate the sleep cycle in humans.
10. The cherries are processed into a glass of juice and drink it before going to bed. Cherries help increase the levels of the hormone melatonin which can regulate the sleep cycle. This method is safer than taking sleeping pills.

Conclusion

Well, that's the information related to ways and tips to overcome the problem of difficulty sleeping. The American Cancer Society has conducted research and surveys of 1.1 million people in America related to the habit of sleep duration. People who reported sleeping around 7 hours a night had the lowest mortality rate, while people who slept less than 6 hours or more than 8 hours had a higher potential death rate. Sleeping for 8.5 hours or more each night can increase mortality by 15%.

Meanwhile, those who suffer from chronic insomnia, which sleeps less than 3.5 hours (women) and 4.5 hours (men) can also cause a 15% increase in the mortality rate. After controlling for sleep duration and insomnia, the use of sleeping pills is also associated with an increase in mortality.

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