15 Tips to Overcome Insomnia Naturally

15 Tips to Overcome Insomnia Naturally

      This time I give you tips to overcome insomnia naturally!!!! 

Insomnia is a symptom of a sleep disorder in recurrent difficulties to sleep or maintaining sleep even though there is a chance for it. The symptoms are typically followed by functional impairment while awake. 

Insomnia is often caused by the presence of a disease or due to psychological problems. In this case, medical or psychological assistance will be required. One of the psychological therapies that effectively deal with insomnia is cognitive therapy. In the therapy, a patient is taught to improve sleep habits and eliminate counter-productive assumptions about sleep. 

        Many sufferers of insomnia depending on sleeping pills and other sedative substances to be rested. All sedative drugs have the potential to cause psychological dependence such as the notion that they can not sleep without the drug. 

Here are some natural tips to override Insomnia: 

1. Avoid Light While Sleeping 

Light greatly affects the production process of the hormone melatonin. The bright light will inhibit the production process, and the absence of light will encourage the production process. 

Tip: Turn off the TV, computer, or other light source equipment one hour before bedtime. Cover with a dark cloth all equipment light sources can not be turned off. 

2. Avoid Caffeine 9 Hours Before Bed 

Good coffee in the morning for most people. However, just before bedtime, you need to avoid foods and beverages that contain caffeine. Reduce also in eating chocolate, cola, tea or coffee without caffeine though. 

Tip: pain killers and also weight loss pills also contain caffeine, so you also have to avoid it. 

3. Avoid To Keep Your Jewelry Looking Into Direction 

When you constantly glanced at the clock late at night, your sleep will suffer. You will continue to feel worried about the rest of your busy day to sleep before another begins. If you are one of these people, then you have to put the hours in a drawer, under the bed, or turn in the direction contrary to the visibility you. 

4. Neutralize Vote 

Droplets taps, dogs barking, the sound of the vehicle will eliminate most of your sleep time. 

Tip: Resist the sound of a voice that is more orderly and calm, like the sound of the fan, air conditioning, or other soothing voice. You can also use ear plugs (ear plugs) to overcome. 

5. Organize Sleep Schedule 

Arrange to go and wake schedule your same every day, including weekends. This routine will keep your body and brain remain on sleep-wake cycle and go healthy. In time, you will be able to fall asleep soundly throughout the night. 

Tip: Get a bright light for 5 to 30 minutes as soon as possible after you wake up. Light is the strongest regulators to wake you from sleep. 

6. Organized Sports 

Regular exercise has been shown to improve sleep quality, as long as you do not get too close to bedtime. Energy you get after exercise can keep you awake. Leave a gap between the time you are finished exercising between 3-4 hours of sleep. 

Tip: exercise or light exercise such as yoga, tai chi, and similar exercises should be done before bed. 

7. Do not Smoke 

Nicotine is also a stimulant, similar to caffeine. Nicotine will make you more awake and can aggravate insomnia. 

Tip: To facilitate your quit smoking plan, you'll sleep a little better if you smoked less than usual and have stopped doing so for at least four hours before you go to bed. 

8. Regularly Clean Beds 

Allergies can cause sneezing, runny nose, itchy or can cause your sleep disturbed, and it is probably because your bed which over time will be filled with dust, mites and all sorts of other allergens. Wash your bed in a certain period of time on a regular basis. 

9. Keep Your Pets & Animals of Beds 

The movement of your pet dog and cat will prevent you from getting a good night's sleep as desired. They can also bring fleas, dust, dander, and other allergens into your bed. 

Tip: Consult a veterinarian or the animal trainer, how to make your pets stay happy and want to sleep in his own place. 

10. Use Pillow To Relieve Back Pain 

Mild back pain probably will not wake to sleep, but would greatly disturb your deep sleep. The easy solution is to put a small pillow between your legs when sleeping sideways, point to align the hips and reduce pain in the back. 

Tip: When sleeping on your back, place a small pillow under your knees to reduce back pain at night. 

11. Place the neck in the Neutral Position 

If you wake up with a stiff neck, blame your pillow. Sometimes you use a pillow that is too thick or too thin. You must be appropriately sized pillow to support your neck in a neutral position. For the sleeping sideways, your nose should be aligned with the center of your body. Avoid sleeping with tummy, because it will wrap your neck. 

12. Relax Your Mind Before Bed 

Soothe your mind and emotions about an hour before bedtime. Read something light, listening to music, or a warm bath to soothe your mind. 

Tip: This ritual can also be done 10 minutes before bedtime to sleep when you are getting narrower. 

13. Accordance Use Prescription Sleep Drugs 

You might be tempted to use sleeping pills when your sleepiness has not arrived in the middle of the night, but be careful in using it. Sleeping pills can make you addicted and have bothersome side effects. Ideally, the drug was used in a short period of time, not to be a daily lifestyle. 

14. Shower with warm water 

Bath with warm water can make the body feel more comfortable. If you have tired to work, wash with warm water to reduce the tense muscles that can sleep soundly at night 

15. Immediate Consultation to Physicians 

When the severity of your insomnia is still relatively low, then you can still cope with these tips. But if your insomnia for a month still does not go away, it's time to check yourself and find out what happens to your body. Insomnia can be simply a symptom to a more serious disease. Insomnia is a chronic need for evaluation of a local doctor.