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It is kind of difficult. Especially when these sleep disorders you have naturally long enough. To eliminate it, sometimes it takes a special therapy in quite a long time.

For those of you who don't know, insomnia is the term used for mentioning sleep disorders be halved hard or difficult to remain asleep in bed. In most cases, insomniacs will usually feel dissatisfied with the quality of his sleep.

According to the results of research conducted by the National Sleep Foundation, mentioned that about 59 percent of the population (United States) aged about 30 – 60 years old, and about 68 percent of the population aged about 18 – 29 years have contracted symptoms insomnia.

In Indonesia alone, each year of insomnia is estimated to have been experienced by about 2 million residents. The majority of them are dominated by adults over the age of 19 – 60 years and over.





TYPES AND CAUSES OF THE OCCURRENCE OF INSOMNIA

To get rid of and avoid the symptoms of insomnia, the first thing to do is to find out the types and causes of insomnia. When the type and cause of insomnia experienced already identified, then you can just find a way to eliminate insomnia is most suitable.

Based on the period of the occurrence, insomnia can be classified into two types, namely:

Acute Insomnia is experienced, i.e. within a single night until a few weeks

Chronic Insomnia, that insomnia is experienced in a long time, namely the few weeks up to several months

Based on the cause, insomnia can be classified into two types, namely:

Primary Insomnia insomnia symptoms, i.e., that occur not because of other health disorders caused by

Secondary Insomnia, that insomnia that occurs as the impact certain health disorders.

HOW TO ELIMINATE INSOMNIA WITHOUT DRUGS

When you feel the middle of experiencing symptoms of insomnia, you can overcome it with some alternative way of relieving insomnia below:





1. CHANGE YOUR LIFESTYLE

The first way that can be applied to eliminate insomnia is to change your lifestyle.

Unhealthy lifestyles such as smoking, consuming alcohol, consuming illicit drugs – drugs can trigger insomnia occurs.

When consumed shortly before the scheduled break, smoking, alcohol, and illicit drugs – medications can spur the heart to keep working in the break. Consequently, although already felt tired, your body will be difficult to sleep soundly.

By avoiding the whole unhealthy lifestyle, your body will become more relaxed, and the problem of insomnia you experience can soon be resolved.





2. MULTIPLY YOUR DAILY PHYSICAL ACTIVITY

How to eliminate insomnia without drugs the second is to multiply the daily physical activity schedule.

When your body is in a tired, what would you do right away? Yes, exactly ! when the tired body will surely ask for ended, i.e. by way of sleeping.

Therefore, so that your body can sleep soundly at night with, as much as possible multiply your daily physical activity. That way, your body will feel exhausted and will sleep easier.





3. EXERCISE REGULARLY

If your work does not require a lot of physical activity, you can outsmart it by way of exercising regularly every day.

If you are Office workers, sports for 30 minutes in the morning will be very helpful. Or you can also follow the fitness program at the gym. So, besides being able to avoid insomnia, you'll also get a nice body shape.





4. AVOID THE HABIT OPERATES GADGETS BEFORE BEDTIME

How to eliminate insomnia that is by avoiding the use of beds gadgets before .

The use of the gadgets before bedtime can make organ our brain hooked to continue active work. Especially when the activities that we do in our gadget device is a very interesting activity (such as chat, play games, etc.).

Not infrequently, because the gadget plays just before sleep, our brain becomes steadily buzzed about what we just do. When you've put it this way, then it is certain we must be having trouble sleeping soundly.

Therefore, as much as possible to avoid device gadgets just before you sleep.





5. AVOID COFFEE and TEA AFTER 6 pm

For workers, the coffee and tea may indeed be reliable to increase work productivity daily. Unfortunately, when coffee and tea are consumed after 6 pm, they potentially pose problems of sleeplessness aka insomnia.

Therefore, any love You with coffee and tea, if you want to avoid insomnia, as much as possible to avoid two types of these beverages after 6 pm.





6. DO NOT TAKE A NAP

According to some research, a NAP in a pretty portion has been proved can improve work productivity daily. Unfortunately, when a NAP, not uncommon among those of us who too far even up to several hours.

When a NAP kebablasan already done – rather than improve work productivity, a NAP is done instead will make work productivity be reduced.

Just because the NAP time, precious time we have become wasted. It gets worse again, at night, we would usually be difficult to sleep.

Therefore, when you want to avoid insomnia, try not to NAP. If You want to do it, make sure that the portion of your daily naps of no more than 20 minutes.





7. SET YOUR ROOM UP TO AS COMFORTABLE AS POSSIBLE

In addition, to beautifying the look of the room, set the room up to neat and as comfortable as possible also can be used as an alternative way of eliminating powerful insomnia.

If our room messy and uncomfortable, we certainly will be hard to sleep. Therefore, as much as possible arrange your room so that it feels comfortable to serve as a place of rest.





8. TRY TO TURN OFF THE ROOM LIGHTS

Especially for you who have a habit of sleeping with the main room lights turned on, all lights extinguish tries – the main room.

According to research results, the darkroom has proven to be able to make the bed became more soundly. In addition, the activity of sleeping in a dark room reportedly also much healthier than sleeping in a brightly lit room.





9. TRY TO LIGHT CLASSICAL MUSIC

In addition to increasing the productivity of work, listening to classical music turned out to be potent enough to be used as well as how to eliminate insomnia.

According to research results, classical music can make our feelings became quieter . Consequently, the body will be triggered to feel sleepy and fell asleep more easily.

One thing to remember, when you want to listen to classical music, make sure that the music doesn't bother your friends one of your room.





10. USE A COMFORTABLE MATTRESS

Don't get me wrong, it turned out to choose a comfortable mattress and fit can also help us sleep more slumbering. Make sure you use the padded bed mattress because thus you will feel calm and enjoy when the lay down on top of the mattress.

Should you buy a mattress that does not provide excess pressure on the body. The trick of course by trying a mattress that will we buy by lying on top of it, if we feel like standing, the mattress is comfortable means.

With comfortable mattresses, beds not only us who become easier but also good for shoring up the bones and prevent disruptions on the back.





11. TRY TO MOVE the CLOCK

If during this you put the clock in the room, then try to move it. Remember every beat of wall clock will sound cause hard enough, let alone when it's silent night, the sound of the movement of the needle seconds hours will be more sound.





12. KEEP THE TIDINESS OF THE BED

In addition to choosing a comfortable mattress to make sure also your bed arranged neatly. According to experts from the University of Havard argued that the men's room is a mess, make them more at risk of experiencing insomnia by 25% of the community generally.

Thus, soon married for singles! Because thus there that will help you to spruce up the bed since women usually tend to be tidier than men.





13. CREATE AIR CIRCULATION FLOWING

With the air circulation that goes well then the air in the room, you will be fresher . So your breathing becomes more smoothly.

Dirty air will make your quality of sleep is disturbed, it can even interfere with your respiratory system. Check your window to open so that the oxygen gets into the room.





14. TRY NOT TO EAT TO NIGHT

Oh guys, try not to eat after 8 p.m. Yes, let alone a heavy meal. This is in addition to unhealthy will also make your sleep disturbed . Even if you're lying down after a meal, it can result in stomach acid you become ascended.





15. WARM MILK BEFORE BED

How to eliminate insomnia is by drinking warm milk before going to bed. But make sure at least 30 minutes before Yes, don't get too close distance with a time of sleep.

Consume warm milk is added with honey or nuts can help treat insomnia during this disturbing your nights.

This is because honey is known to have sedative effects just like sugar, but it's not harmful to diabetics. Jams added to warm milk will help a person to sleep well and avoid the use of sleeping pills or other chemical drugs.





16. USE THE ROOTS of GINSENG

How to overcome insomnia next is by consuming ginseng root. This is according to the results of the research of the University of Chicago School of Medicine "which mentions that ginseng can help keep your sleep patterns and help overcome insomnia. How many are used? Please consume as much rough ginseng Roots 1 g to 2 g per day. Estrak ginseng as much as 200 mg to 600 mg per day.





17. THE CONSUMPTION OF FOODS CONTAINING TRYPTOPHAN

How to treat insomnia the last of our is to consume foods that contain Tryptophan. This substance is a chemical that stimulates the brain to make it more quickly. Tryptophan cannot be produced by the body, so it must be obtained from certain foods.

Beberapama type of the food contains tryptophan, like liquid Cheese, chicken meat, chicken Turkey, tuna. Soybeans .

***

That's some alternative way of relieving insomnia you can try to apply at home. If after implementing one or more of the above symptoms of insomnia your experience failed to diminish, you should immediately contact and consult a doctor.







