Keep in mind, sleep disorders are not only insomnia. Ways to overcome insomnia naturally without drugs that can be tried, including exercising regularly and reducing caffeine consumption.
Table of Content
1. Causes of insomnia
2. How to deal with insomnia without medicine
3. The consequences of lack of sleep for the body
Sleep is an important process that can keep the body in order to function properly. In fact, lack of sleep can trigger the emergence of various diseases berbahaya. Therefore, you need to find ways to overcome insomnia and try them as soon as possible.
In order to be able to sleep quickly, there are indeed several types of drugs that can be consumed. However, this method should only be done on a doctor’s recommendation, because there is a risk of causing dependence on sleeping pills. To be safer, as a first step you should try a natural way.
Causes of insomnia
Difficulty sleeping is often referred to as insomnia. However, keep in mind that not everyone who has trouble sleeping will experience insomnia. A person is said to have acute insomnia if the sleep disturbance is experienced for several days or weeks. Meanwhile, chronic insomnia can last for months or more. Know Various Effective Ways to Overcome Insomnia Without Sleeping Drugs
Here are some things that can cause insomnia due to insomnia.
1. Stress
Stress is one of the most common causes of insomnia. Stacked work, unfinished schoolwork, and the loss of a loved one can all trigger excessive stress that makes it hard for you to sleep.
2. Busy schedule
Often traveling out of town or abroad with a different time zone, or often working late at night, can disrupt the circadian rhythm in the body. Circadian rhythm is a biological clock in the body that runs automatically, for example at night, the body will automatically prepare for sleep.
In people who are rarely exposed to sunlight, often experience jet lag, and often stay awake until the early hours of the morning, the circadian rhythm in the body will be messy so that the body becomes ‘confused’ when it is time to sleep and when it is time to wake up. This will make it difficult for you to sleep.
3. Too much to eat at night
Eating some light snacks before bed is not forbidden. But for heavy meals, you should not eat them before bedtime. The reason is, this will make your stomach feel full and you feel uncomfortable when you have to lie down.
Going to bed right after a heavy meal can also trigger gastric disorders such as heartburn and acid reflux, making it harder for you to sleep.
4. Too much use of gadgets
Using gadgets for too long at bedtime will make it harder for you to sleep. This is because the bright light that emanates from the screen of cellphones, televisions, and computers will make the body stay awake and it will be increasingly difficult to close your eyes even though you are sleepy and tired.
How to deal with insomnia without medicine
For those of you who often have difficulty falling asleep, here are some steps you can take to make it easier to fall asleep. From breathing exercises to paying attention to where you sleep, here are ten natural, drug-free ways to treat insomnia that you can try. According To AbrahamThePharmacist How To Treat Insomnia Naturally Without Medication Fix Sleeping Problems | Best Way To Sleep Better
1. Get ready for bed when you’re really sleepy
Some people say that they try to go to bed early around 7-8 pm. But unfortunately, they just lie down and still have trouble closing their eyes.
Alternatively, you only need to set a sleep schedule when you are really sleepy. If you usually get sleepy at 9 pm, then don’t be ready to go to bed by 7 pm. Try to get ready for bed, when you are really sleepy. That way, over time the body will get a signal to fall asleep in bed on time.
2. Don’t sleep on the sofa
Do you tend to fall asleep more easily when sitting on the couch? Try to get rid of this sleep habit by training your body to get used to sleeping in bed. You can also do light exercise before bed. The more active you are, the better your night’s sleep will be.
3. Breathing exercises with the 4-7-8. technique
The next way to overcome insomnia is to relax so that the body and mind are more relaxed. Try the breathing exercises below as steps so that you no longer have trouble falling asleep:
- Inhale through the nose in a count of 1-4
- Hold your breath for a count of seven
- Then exhale through the mouth on the count of eight
- Repeat three times
Also, write down on paper the things you think about. For example, the agenda of activities that must be done tomorrow or tasks that have not been completed.
4. Leave the bedroom for a while
Do you often wake up at night and can’t go back to sleep? No need to force yourself. Get up and move to another room. You can do something fun until you feel ready to go back to sleep. For example, you can enjoy a piece of biscuit or fruit. However, do not eat too full.
5. Make the room atmosphere comfortable
Rooms that are too bright, noisy, and too hot or cold can make it difficult to sleep. So, an effective way to deal with insomnia is to change the bedroom atmosphere.
When you have entered bedtime, do not turn on excessive lighting in the room. Make the atmosphere darker, calmer, and cooler. In addition, choose a comfortable mattress pillow to support you in getting good quality sleep.
6. Limit the use of gadgets at night
Another way to deal with insomnia is to avoid doing activities that will make you more awake. Like opening a cellphone screen, watching TV, or playing games on a tablet. Remember, the blue light emitted by the gadget screen will make you more awake and have difficulty sleeping.
7. Limit naps during the day
Napping is not prohibited. However, you need to pay attention to the duration and time. Naps that are too long and too tight to sleep at night can make it difficult for you to sleep. Instead, limit the time to sleep during the day to 30 minutes and do it before 3 pm.
8. Limit caffeine consumption
Caffeine can keep you up all night. So you need to reduce its consumption. Caffeine is not only found in coffee but also in tea, soft drinks and energy drinks. As a substitute, you can drink warm milk as an effective way to deal with insomnia. You are also not advised to consume caffeine after 2 pm.
9. Exercise regularly
Regular light exercise such as swimming and walking can reduce the pressure that builds up due to work or other problems that are being experienced. This will make you fall asleep faster.
However, do not do sports that are too strenuous. Because too heavy exercise will actually keep you up all night.
10. Listen to relaxing music
Listening to relaxing music will not only make you fall asleep faster, but it will also make you sleep better. In fact, this method can also be used to relieve chronic sleep disorders such as insomnia.
You can try this method by starting to play music 45 minutes before bedtime. You can choose the type of music that can help you sleep, which is now widely available in music streaming applications.
The consequences of lack of sleep for the body
If left unchecked, the condition of insomnia can affect the quality of life. You will feel the effects of lack of sleep for health, such as decreased immune system so that you are more susceptible to disease. In addition, lack of sleep also causes reflex reactions while driving to also decrease, thereby increasing the risk of accidents.
Some of the other consequences of lack of sleep that you can feel are:
- The emergence of negative thoughts, feeling depressed or experiencing anxiety disorders. Lack of sleep can cause your ability to think rationally to decline.
- Feeling lonely or isolated. When fatigue comes from lack of sleep, you may avoid meeting friends or socializing with others.
- Trigger psychotic episodes. If you have a psychotic disorder or bipolar disorder, sleep deprivation can trigger mania, psychosis, paranoia, or exacerbate existing symptoms.
Seeing the various consequences of lack of sleep above, of course you can see how important it is for insomnia to be overcome immediately. Do the ways to overcome insomnia on a regular basis and feel the changes for better health.