How To Sleep Well It Was Not Difficult

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Sleep is very important for a person's physical and mental health. The quality of a good night's sleep will make you feel refreshed the next day. Sleep quality means sleep well with sufficient time. To get quality sleep, find out about how to sleep well below.

Some studies reveal that sleep deprivation is associated with decreased thinking power, concentration, and ability to work. Furthermore, if left in the long run, lack of sleep plays a role in increased risk of heart attack, obesity, diabetes, and cancer.

Causes Difficulty Sleeping

If you have trouble sleeping, know the cause to be overcome. Some things that cause trouble sleeping, among others:

• Stress

Stress is a response to everyday problems. Stress affects physically, behaviorally, and emotionally. Stress that is too heavy can make the body tense and anxious, causing sleep problems.

• Medical condition

There are many medical conditions that can cause deep sleep disturbed. Some medical conditions that can cause trouble sleeping is stomach acid disease, thyroid disorders such as hyperthyroidism, arthritis, asthma, chronic pain, allergies, to depression.

• Age

Entering the age of 60 years, many people who experience changes in sleep patterns. In general, those aged 60 years and over difficult to sleep soundly and often woke up at night.

• Chemical effects

Instead of calming, the alcohol and caffeine you consume can make you wake up at night more often than usual. As a result, when waking the body becomes not fresh. Even consuming too much alcohol can sometimes cause headaches and sweating. Nicotine addiction can also cause the same effect.

Rhythm of sleep or circadian rhythm

Humans have a 'body alarm' called a circadian rhythm. This rhythm is related to the sleep cycle. The more routine and stable the sleep time you go every day, the better the quality of sleep. Circadian rhythms can also be altered by sporting activities, napping, and exposure to light, for example when you continue to see the device before bed. Often travels far to places with different time zones due to jetlag.

In addition to knowing the causes and factors that can interfere with the quality of sleep to avoid, here are the ways to sleep that you can try.

• Limit siesta

Napping can be a cause of your difficulty sleeping at night. Therefore, it is advisable to avoid or limit the nap, ie no more than 20 minutes. To avoid napping, you can turn your attention to other things, such as walking, drinking cold drinks, or chatting.

• Avoid strenuous exercise before bed

Exercise can produce tired effects that make it easy to sleep, but often also can produce a fresh effect that makes the body more awake. For those of you who have trouble sleeping after exercise, it is advisable to replace it with soothing relaxation. Doing yoga, reading a book, taking a hot bath, or listening to music, can be an option.

• Avoid heavy meals before bedtime

Heavy foods will make the digestive system work harder to disturb the deep sleep. If you feel hungry at night, siasati by eating snacks, such as biscuits, cereals, or milk. One more thing, limit your meal time, at least one hour before bedtime.

• Avoid coffee or smoking before bed

Coffee contains caffeine that can make you hard to sleep. Though forced to sleep, you can wake up several times at night. This makes your sleep quality decreases and decreases sleep time. The effects of nicotine on cigarettes are the same.

• Avoid working, watching TV, and using a device in the bedroom

Avoid working in bed for your mind to relax. You are also encouraged to 'forget' moments of thoughts that have to do with work, deadlines, or exams. Get rid of electronic equipment, such as TVs and devices, from the bed so as not to be tempted to surf in cyberspace.

• Make a fixed sleep schedule

As discussed above, sleeping at the same hour is routinely useful to help the brain and body create natural alarms. Perform regular sleeping habits, even on weekends. A fixed sleep schedule will help you sleep well. Do not forget to create the atmosphere of the bedroom as comfortable as possible and use dim lighting so that the body can rest completely.

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Sleep is beneficial in keeping the body healthy. Sleep also helps strengthen the immune system, keep the mood (mood), and keep the mind so as not to stress. Therefore, getting a good night's sleep is very important for both physical and emotional health. Many ways of sound sleep can be applied. If the above steps have been tried but it is still difficult to sleep soundly, you should consult a doctor.