Tips To Overcome Insomnia

Surely you ever felt anxious because could not sleep even though time has shown the middle of the night ? While trying to close your eyes, your mind kept drifting until loss sleep . As a result, the body was limp in the morning and head felt dizzy because of the condition of the body is still less for the rest. These are symptoms of insomnia you need to know. Insomnia can be defined as a situation where someone is having difficulty sleeping or not able to sleep soundly. On average, people experience insomnia every once in his life. There are even more extreme countries 30-50% of the population experiencing insomnia. 
 

Causes of Insomnia

Insomnia can affect all age groups. However, the incidence of insomnia increases with age. This may be caused by the stress that often get attacked by people aged older. In addition, women more often said to suffer from insomnia than men.

Tips for Overcoming Difficult Sleep Insomnia :

Regular exercise

Some studies suggest that regular exercise can help people experiencing problems with sleep. Exercises should be done in the morning and not a few minutes before sleep. With practice, you become more optimal health so the body can fight stress that comes with better.

Reduce consumption of caffeine 

Reduce intake of caffeine such as tea or coffee. If you want to consume it, do it in the morning, or at least 4 hours before bed at night. Caffeine is consumed too close to bedtime will only hinder the coming of sleep.

Note the time you have to pay attention to eat

Give at least two hours before bed after the last meal for dinner. Distance eat too close to bedtime even enhance metabolism and body temperature, making sleep more difficult. In this way, you also can maintain your weight, remember to sleep after a big meal will save a lot of fat. If you're really hungry, choose lighter foods such as grain cereal mixed with milk, tofu, oatmeal, or bread sprinkled with sesame seed. However, given a time gap at least one hour before bedtime, because tryptophan is also needed time to stimulate the brain.

Eat contain carbohydrates before going to sleep

To be able to sleep well, your body needs tryptophan or often called a sleep agent. Tryptophan, which is a type of fatty acids, function to produce serotonin, which can relax the nerves in the brain center. When the brain is relaxed, you will more easily fall asleep with a good quality. Tryptophan is found in light carbohydrates. Muffins, crackers, or fruit can be used as a solution. But do not be too full, your digestion will be burdened with having to work hard to digest, so the rest you can not maximal. 

Doing activities that make you comfortable to sleep 

You can start by pouring oil on the diffuser aromatherapy, hot shower, set your favorite song or lining the bed with a comfortable blanket. At bedtime, turn off the lights, turn off the things that make a sound, make sure you feel comfortable with the temperature of your bedroom. 

Bed only for sleep

If you want to read or watch tv should do in other places so that when you go to bed, 'alarm' in your body immediately reminded that this is the time to sleep. This will help your body adjust to the environment in which to sleep. When you lie in bed, then there will be a stimulus for sleep. 

Clear the mind 

Clear your mind with all the worries. One way to cope is to write down all your thoughts through the media blog. :)