Apa Itu Sleep Hygiene, Langkah Tidur Sehat untuk Atasi Insomnia –

Sleep is something that is needed by the body because it can affect physical and mental health.

Good quality sleep can also reduce the risk of heart disease and obesity, regulate calories, strengthen the body’s immune system, reduce inflammation, and prevent depression.

However, some people still experience sleep disturbances even though they are tired. Sleep disturbance One of the most common sleep disorders is insomnia.

Insomnia is a sleep disorder that causes sufferers to have difficulty falling asleep, or not getting enough sleep, even though there is enough time to do so.

To overcome insomnia and improve sleep quality, you can apply sleep hygiene.

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Sleep hygiene You can start by changing your sleeping habits

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Sleep hygiene is a clean sleep pattern. The point here is not to sleep clean and fresh after bathing and brushing your teeth.

But it’s more about adopting healthier sleeping habits to clear up all sorts of distractions that usually make you sleep deprived or sleepless.

Reported from the American Sleep Association, to apply sleep hygieneYou can change your habits before going to bed, one of which is making a regular bedtime routine.

For example, on the first day of starting sleep hygiene You go to bed at 10 pm and wake up at 4 am. So, you have to go to bed and wake up at the same time for 1 week.

Also, avoid naps. Napping can reduce the ‘sleep allowance’ that is needed to make it easier to sleep at night. Everyone needs a certain amount of sleep per 24-hour period.

When you take a nap, it reduces the amount of sleep you need at night. This causes difficulty initiating sleep and can lead to insomnia.

Don’t linger in bed and avoid smartphones

Getting to know Sleep Hygiene, Healthy Sleep Steps to Overcome Insomnia

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Don’t stay in bed for more than 5-10 minutes. If you’re worried about not being able to sleep in the middle of the night, get out of bed and sit in a chair in the dark.

Sit in the chair until you feel sleepy, then go back to bed. When silent, don’t watch TV or play internet because it will make you more awake.

Don’t watch TV, play with your smartphone, read in bed, or do things that keep you awake. When you watch TV or play a smartphone it will stimulate you to stay awake.

In addition, the blue light emitted from smartphones can actually affect your circadian rhythm.

Wearing blue light-blocking glasses 2 hours before bed has been shown to improve sleep duration and quality.

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As much as possible avoid caffeinated drinks and substances that interfere with sleep

Getting to know Sleep Hygiene, Healthy Sleep Steps to Overcome Insomnia

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The effects of caffeine can last for several hours after consumption. Caffeine can cause difficulty initiating sleep. If you want to drink caffeine, drink it during the day.

Don’t forget that soda and tea also contain caffeine. In addition, avoid substances that can interfere with sleep. Cigarettes, alcohol, and over-the-counter drugs can cause poor sleep.

Then, try opening windows to make sure you get plenty of fresh air. In addition, you can also use an air purifier that can remove bacteria and odors from the room air.

Get used to exercise that can improve sleep quality

Getting to know Sleep Hygiene, Healthy Sleep Steps to Overcome Insomnia

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Exercise before 2pm every day. Exercise can improve sleep quality. Avoid strenuous exercise before bed.

Strenuous exercise releases endorphins into the body which can make it difficult to get to sleep.

Then, arrange your bed as comfortably as possible, away from things that can distract you from sleep, such as smartphones for example. Hide your watch, if you often ‘look at the clock’ at night.

Get used to not ruining the quality of your sleep because you often look at the clock in the middle of the night, because once you wake up you will usually have trouble going back to sleep.

Good luck, yes! By following the tips sleep hygiene With this, slowly the quality of your sleep every day will get better.