Not a few people who have trouble sleeping, slept soundly until morning, or feeling refreshed after waking. All these are symptoms of insomnia. Many things can cause insomnia, such as stress, consumption of drugs, the room uncomfortable, sick and so on.
Women tend to have more sleep problems than men, especially after menopause. But, there are several ways you can do to overcome these sleep problems.
1. Let the body exposed to sunlight in the morning
The right time to wake up is when the sun began to rise. The sun's rays will regulate your body clock, including arranging the appearance of sleep hormones such as melatonin, which will lead you to sleep at night.
Wake up each morning routine at the same time, without having to think "what day is this?" "How many hours I've slept?" After that, go out of the house, just to take a stroll in the sun in the morning or to buy coffee. Do this for at least one hour.
2. Hygiene sheets
According to a survey conducted by the National Sleep Foundation, approximately 75% of people admitted that their sleep quality is better when the sheets in a clean state. Change and wash bed linen once a week with warm water, then sprinkle baking soda on the mattress, let stand a few hours, after it had been cleaned with a vacuum cleaner.
3. snack before bed
Best bedtime snack is a combination of carbohydrates and protein. An hour before bedtime, try eating low-sugar foods, such as whole grain cereals with milk.
Karbo in cereals can stimulate serotonin in the brain. Likewise, the content of tryptophan in milk that can be converted into serotonin. Sdangkan, calcium and magnesium will make the body more calm.
4. Reading books
Avoid all kinds of gadgets before bed, be it phone, computer, tab, or TV an hour before sleep. Therefore, the light of the gadget will disrupt and suppress the sleep hormone. It also disrupt sleep kelelapan. Instead, by reading the book, we'll be fast asleep and feeling refreshed when you wake up tomorrow.
5. Therapeutic online
With the program SHUTI (Sleep Healthy Using the Internet) can make a person more prone to fall asleep 40% faster and 55% eliminating the habit of getting up in the middle of the night after six sessions (one session: 45 minutes). You can try it in sleeplo.com and cbtforinsomnia.com and cbtforinsomnia.com.
6. Do Yoga
A study shows the practice of yoga breathing and meditation can provide a better quality of sleep. In fact any sport, if done on a regular basis with the right portion will help improve the quality of sleep. Try walking for 30 minutes for 5 days per week, sleep problems will be reduced.
7. Melatonin
Melatonin supplements will help improve the quality of sleep. Not yet known how many doses are appropriate to reduce sleep problems. However, preferably before taking this supplement, consult your doctor.
8. Sleep Medicine
Often doctors prescribe sleeping pills, such as Ambien, Lunesta and Sonata, because the drug is capable of stimulating the sleep hormone. However, this certainly can not be relied upon for long, however, because the drug does not fix the problem down to its roots.
Women tend to have more sleep problems than men, especially after menopause. But, there are several ways you can do to overcome these sleep problems.
1. Let the body exposed to sunlight in the morning
The right time to wake up is when the sun began to rise. The sun's rays will regulate your body clock, including arranging the appearance of sleep hormones such as melatonin, which will lead you to sleep at night.
Wake up each morning routine at the same time, without having to think "what day is this?" "How many hours I've slept?" After that, go out of the house, just to take a stroll in the sun in the morning or to buy coffee. Do this for at least one hour.
2. Hygiene sheets
According to a survey conducted by the National Sleep Foundation, approximately 75% of people admitted that their sleep quality is better when the sheets in a clean state. Change and wash bed linen once a week with warm water, then sprinkle baking soda on the mattress, let stand a few hours, after it had been cleaned with a vacuum cleaner.
3. snack before bed
Best bedtime snack is a combination of carbohydrates and protein. An hour before bedtime, try eating low-sugar foods, such as whole grain cereals with milk.
Karbo in cereals can stimulate serotonin in the brain. Likewise, the content of tryptophan in milk that can be converted into serotonin. Sdangkan, calcium and magnesium will make the body more calm.
4. Reading books
Avoid all kinds of gadgets before bed, be it phone, computer, tab, or TV an hour before sleep. Therefore, the light of the gadget will disrupt and suppress the sleep hormone. It also disrupt sleep kelelapan. Instead, by reading the book, we'll be fast asleep and feeling refreshed when you wake up tomorrow.
5. Therapeutic online
With the program SHUTI (Sleep Healthy Using the Internet) can make a person more prone to fall asleep 40% faster and 55% eliminating the habit of getting up in the middle of the night after six sessions (one session: 45 minutes). You can try it in sleeplo.com and cbtforinsomnia.com and cbtforinsomnia.com.
6. Do Yoga
A study shows the practice of yoga breathing and meditation can provide a better quality of sleep. In fact any sport, if done on a regular basis with the right portion will help improve the quality of sleep. Try walking for 30 minutes for 5 days per week, sleep problems will be reduced.
7. Melatonin
Melatonin supplements will help improve the quality of sleep. Not yet known how many doses are appropriate to reduce sleep problems. However, preferably before taking this supplement, consult your doctor.
8. Sleep Medicine
Often doctors prescribe sleeping pills, such as Ambien, Lunesta and Sonata, because the drug is capable of stimulating the sleep hormone. However, this certainly can not be relied upon for long, however, because the drug does not fix the problem down to its roots.
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