How to Overcome Insomnia Naturally

How to Overcome Insomnia Naturally


Sleep is an important thing to do to keep the body functioning properly. In fact, lack of sleep can cause various dangerous diseases. Therefore, you need to find ways to deal with insomnia and try it as soon as possible.

In order to sleep quickly, there are several types of drugs that can be consumed. However, this method should only be done on the advice of a doctor, because this can lead to dependence on sleeping pills. To be safer, you can try natural methods as below.

How to deal with insomnia without drugs

For those of you who often have trouble sleeping, the steps below can be taken to make it easier to fall asleep. From breathing exercises to paying attention to bed, here are nine ways to deal with insomnia that you can try.

1. Be prepared to go to sleep when you are really sleepy
Some people say they try to go to bed early around 7-8pm. However, they just lay down and find it difficult to close their eyes. Alternatively, you should make schedule of sleep when you are really sleepy. If you usually get sleepy at 9 p.m., then you get ready for bed starting at 7 p.m. Try to get ready for bed, when you are really sleepy. That way, over time the body will get a signal to fall asleep on time in bed.

2. Don't sleep on the sofa
Do you tend to fall asleep more easily when you sit on the sofa? Try breaking this habit by training your body to get used to sleeping in bed. You can also do light exercise before bed. The more active you are, the better your night's sleep will be.

3. Breathing exercises with 4-7-8 techniques
The next way to deal with insomnia is relaxation, so that the body and mind are more relaxed. The breathing exercises below are steps so that you no longer have trouble sleeping:

  • Inhale through your nose for a count of 1-4
  • Hold your breath for a count of seven
  • After that, exhale through your mouth for a count of eight
  • Repeat three times

4. Leave the bedroom for a moment
You often wake up and find it difficult to sleep again? There's no need to push yourself. Get up and move to another room. You can do something fun until you feel ready to go back to sleep. For example, you can enjoy a piece of biscuit or some fruit. However, don't eat too full.

5. Creating a comfortable room atmosphere
Rooms that are too bright, noisy, and too hot or cold can make it difficult to sleep. So an effective way to deal with insomnia is to change the atmosphere of the bedroom. When you enter bedtime, don't have too much lighting in the room. Make the atmosphere darker, calmer, and cooler. In addition, choose a comfortable mattress pillow to help you get quality sleep.

6. Limit the use of gadgets at night

Another way to deal with insomnia is to not do activities that will make you more awake. Like opening the phone screen, watching TV, or playing games on the tablet. Remember, the blue light emitted by the gadget screen will make you even more awake and have trouble sleeping. 

7. Limit nap time
Naps are not prohibited. However, you need to pay attention to the duration and timing. Naps that are too long and too close to bedtime can make it difficult to sleep. It's best to limit naps to 30 minutes and do them before 3 p.m.

8. Limit consumption of caffeine
Caffeine can keep you up all night. So, you need to reduce their consumption. Caffeine is not only found in coffee, but also tea, soft drinks, and energy drinks. As a suggestion, you can drink warm milk as an effective way to deal with insomnia. It's also not recommended that you consume caffeine after 2 p.m.

9. Exercise regularly
Regular moderate exercise such as swimming and walking can reduce the pressure that builds up due to work and other problems you are experiencing. It will make you fall asleep faster, but don't exercise too much. The reason is, exercise that is too heavy will actually keep you up all night.


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