Sleep disturbance is one of the health problems that can happen to anyone. Lack of sleep not only makes you sleepy easily, but also affects the overall health condition.
So what to do? The first step is to establish a healthy routine before bed. Here are some tips that you can try to make the mind and body to relax so that helps bring you to sleep more soundly and healthy:
A. Relax before bed
Give your body time to relax at least 30 minutes before going to bed. Turn off televisions, computers, video games, or anything that can stimulate you to move. Allow your mind to switch from work mode to sleep mode. Keep all forms of electronic goods, such as mobile phones or i-phone, from your bed.
2. Eating, drinking, and maintaining healthy
Your body is like a big machine that requires the intake of food and drinks to your metabolism. Avoid large meals at night. Eat early and avoid fatty foods or foods that may interfere with your sleep.
To get a good night’s sleep, limit your consumption of alcohol. Alcohol may help you fall asleep faster, but reduce the quality of sleep and make you wake up in the morning with a dry mouth and headache.
Cut the caffeine. Some people will generally have a problem with sleep disturbance due to the effects of caffeine consumption. As is known, the effect of caffeine would have continued to work in a person’s body for ten hours. Replace with water or tea after lunch.
Smoking can also lead to sleep disturbance problems. Mean nicotine content in cigarettes is a stimulant that can keep you awake longer.
If you find it difficult to cope with stress, try to do a routine that can make your body become more relaxed, for example, soak in warm water or sip a glass of warm milk. Do a little stretching or deep breathing relaxation techniques while listening to soothing music. Turn off the lights to induce the production of melatonin, a hormone that helps you to sleep.
4. Set a sleep schedule
You may not so little anymore that you can set when to sleep and waking. However, the sleep schedule is important. Ideally, everyone should be able to determine when to sleep. By having a regular sleep schedule, your body will get used to sleep on time. If possible, try to sleep early so that your body can rest longer. What is the effect? When awake, your body will feel more refreshed and energetic.
5. Avoid napping too late
Be careful with your nap time. Although naps can be a great way to recharge or catch up on sleep, but if you take a nap too late, you may be having trouble sleeping at night.
6. “Clean” your mind
Clean up all sorts of thoughts in your mind before deciding to move to the bed. How do I? Take a sheet of paper and write down all the problems and issues you are currently experiencing, such as job-related problems, conflict with someone, or financial problems. Do not forget to write down at least three things that can make you feel grateful.
7. Use aromatherapy
Aromatherapy oils such as chamomile, juniper, lavender, marjoram, rose and sandalwood, have sedative effects (calming) when inhaled. Rub a little aroma therapy on the inside of the wrist or at the temple, and then breathe the smell to make you drift into dreamland.