June 26, 2022

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7 Ways to Overcome Insomnia, Avoid Consumption of Caffeine

Insomnia is a sleep disorder that causes sufferers to have difficulty falling asleep or not being able to sleep at all, especially at night.

Every day, normally the body takes about 8 hours to sleep to stay fit and enthusiastic about carrying out activities. So if someone is infected with insomnia, it will have the potential to interfere with focus, concentration, and give the body a fatigue effect.

Quoted from the KlikDokter page, insomnia can be influenced by several factors, namely:

  1. Stress
  2. Certain diseases
  3. Medications (anti-depressants, asthma, antihypertensives)
  4. Environmental conditions (noise, light, and temperature)
  5. Disturbed sleep schedule
  6. Pain
  7. Depression
  8. Excessive consumption of caffeine, alcohol, and nicotine

So how to deal with insomnia?

Quoting the writings of Charles Patrick Davis from the On Health Wellness page, here are 7 ways to overcome insomnia:

1. Condition the Neck in a Neutral Position

Neck pain is usually one of the causes of insomnia. Therefore, maintaining proper posture can reduce pain and help you get better sleep. Make sure the neck is in a “neutral” position, and the nose is in line with the body.

2. Avoid Caffeine Consumption

Caffeine is often used to prevent the drowsiness that is usually found in coffee or tea. Consuming too much caffeine in the morning and afternoon will also reduce sleepiness at night, because the effects of caffeine consumption will be felt for 6 hours. Therefore, avoiding caffeine consumption will help improve sleep quality and prevent insomnia

3. Exercise diligently

Doing regular physical activity such as exercising will help improve sleep quality. Research reveals that doing aerobics for at least 10 minutes per day will significantly improve sleep quality.

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However, avoid exercising 3-4 hours before bedtime. In addition, doing yoga exercises will also reduce stress and make the body more relaxed so that you sleep more soundly.

4. Avoid Alcohol Consumption

Alcohol consumption will interfere with sleep quality, such as waking up in the middle of the night, snoring, or having a headache when you wake up the next day.

5. Turn off the light before going to bed

The light that comes from the lamp will inhibit the production of the hormone melatonin, which causes drowsiness. Immediately dim the light in the room 2-3 hours before bed so that melatonin production is more optimal and quickly gives you a sense of sleepiness.

6. Avoid Smoking

Cigarettes contain neurotransmitter compounds that affect mood, so they can interfere with sleep focus. Avoiding smoking can help you sleep faster and more soundly.

7. Limit Nap Time

Too long naps will affect the time to sleep at night. Enough 20 minutes for a nap so that sleep time is not disturbed at night.

That’s 7 ways to deal with insomnia, hope it helps.