Tips to Overcome Insomnia

Insomnia is a sleep disorder that can affect anyone, from teenagers to the elderly. So, how can you overcome it? Here are some tips: 1. Avoid Light While Sleeping Light significantly affects the production process of the hormone melatonin. Bright light will inhibit its production, while the absence of light will encourage it. Tip: Turn off your TV, computer, or other light-emitting devices one hour before bedtime. Cover any light sources that cannot be turned off with a dark cloth. 2. Avoid Constantly Looking at Your Clock 3. Avoid Caffeine 9 Hours Before Bedtime 4. Set a Sleep Schedule and Make it a Routine 5. Exercise Regularly 6. Minimize Noise 7. Don't Smoke 8. Keep Your Pets Out of Your Bed 9. Relax Your Mind Before Bed by Listening to Classical Music 10. Use a Pillow to Alleviate Back Pain 11. Position Your Neck Neutrally 12. Clean Your Bed Regularly 13. Consult a Doctor Immediately 14. Use Sleeping Pills as Prescribed by a Doctor 15. Stop the habit of smoking before bed, as smoking will make you more alert. 16. Do not drink alcoholic beverages; excessive alcohol consumption can cause headaches, making it difficult for your brain to fall asleep. 17. Try taking a hot or warm bath in the afternoon or evening; this can significantly improve blood circulation in the body. Good blood circulation helps you relax more and leads to better sleep quality. 18. Turn off your mobile phone and gadgets, as keeping them on will keep your mind focused, preventing you from sleeping, especially if you receive texts or notifications. Sources: http://forum.kompas.com/kesehatan/292322-14-cara-mengatasi-insomnia-agar-tidur-cepat.html http://www.sehat.info/tips-sehat/386/cara-mudah-mengatasi-insomnia-tanpa-obat/