Good Lifestyle

Normally, adult humans need to sleep about 8 hours a day. But because of certain causes,insomnia can attack when you want to sleep so that it makes depression. Just imagine, feeling fatigue because the day of activity makes the body want to fall asleep, but both eyes and brains reject it. If it is forced, noise from outside the house, or the sound of the wall clock still sounds real and clear. Therefore, this time we will share 6 easy ways to overcomeinsomnia, specifically for you.

1. Routine exercise

Sports not only overcomes body weight problems, but also bring many benefits, one of which is preventing and treatinginsomnia. Based on research from a psychologist named Glazer Baron, stating that exercise is one of the most effective ways to be able to fall asleep. What are the sports movements?

The easiest movement isBear Hug.. Do the position of the hand hug the body, the right hand touches the left side of the body, and the left hand touches the right side of the body. The movement can stretch muscles into relax. Do the Bear Hug movement for just 5 minutes, and feel the benefits.

A rather heavy movement isPush-up, Sit-up, Plank, and Squats. Maybe you already understand what the movements are like, because the sports that we mentioned earlier were quite popular in the world of sports. Do for 20 seconds forPlank, and 20 times forpush-up, sit-up, andSquats..

Then you just meditate enough to arrange breathing. Do the respiratory technique for 25 minutes which will help you to relax so that it makes sleep more soundly.Well., You don't have to do all the movements we suggest above. Just choose the movement you like and do it regularly every 3 days or 2 times a week. Which sports movement?

2. Shower warm water before going to bed

Åpakah have you ever experienced sleepy when evening before? I've turned the body to the right and left, but the eyes are reluctantly closed? Don't be forced too, maybe you should relax your body like a bath with warm water. The way it is very effective for calming the body and mind to be faster drifting in a dream. Why should warm water?

Based on the results of the studyUniversity of Freiburg., Germany, it was found that warm water can overcome depression andinsomnia, even more effective than aerobic sports. The researcher stated that warm water can create circadian rhythms that can control the function of human organs.

But bathing warm water is not the right solution if your skin is dry type. Because it can trigger skin peeling. If it really can't sleep and have a warm bath, just heat at a maximum temperature of 40 degrees Celsius, then you can comfortably shower warm water.

3. Drink warm milk before going to bed

After bathing warm water, complete your sleep therapy by drinking a glass of warm milk. You can choose vanilla milk, brown, strawberries, or other flavors, provided it's your favorite taste. Indeed, what causes warm milk to make sleep more soundly? Actually there are 2 factors, namely psychological and physiological.

The first factor is psychological, occurring because warm milk can trigger a relaxation sensation that can cause sleepiness. In addition, warm milk can also make muscles more calm and relaxed. While the second factor is physiological, occurring because of the magnesium and calcium content helps relaxationMuscle Contraction. So that it can accelerate the tense relaxation of the muscles.

Oh yeah, so you can drink a glass of milk without anxiety with the fat content and sugar, you should choose milkPlain. andLow Fat.. It's really a lot of brands that produce milk like that. For UHT milk, you can heat it up to around 60 degrees Celsius. So it's not too hot to drink directly. Welcome to try it!

4. Set your sleep time

As we informed before, adult humans needed an average of 8 hours. It serves to optimize the regeneration of damaged cells and reduce stress due to daily activities. After understanding the right time of rest, then now you must manage your sleep time or schedule well. How to?

The step is very easy and simple. Set alarms in the hour orSmartphone according to the time you set yourself, as long as it's 8 hours. For example, you schedule to sleep at 9pm and wake up at 5 am, then you have to set the alarm with that time.

Or if you are used to sleeping at 10 pm, then you have to set the alarm at 6 am to fit 8 hours. In essence, don't get used to changing your time or schedule, so that the body and mind can signal 'want to sleep' automatically and scheduled. Welcome to try it!

5. Avoid consumption of caffeine, alcohol and cigarettes

Actually, drinking coffee does not causeinsomnia, you know! However, it applies if you drink it during the morning and daytime. Because caffeine in coffee will dissolve about 5 to 7 hours after consuming. Well, to avoidinsomnia Because of caffeine, then don't drink coffee less than 7 hours before going to bed, yes!

But for people who are sensitive to caffeine, it will make it late longer and cause side effects such as digestive disorders, nervous, and heart palpitations. Therefore, if you are not used to drinking coffee, just avoid it, huh!

Then the second is to avoid drinking alcohol. Maybe some people think that drinking alcohol can accelerate sleep, but it's a big mistake. Drinking alcohol can indeed make fall asleep at the beginning, but will wake up again in mid-night, so that it cuts the break. In addition, drinking alcohol also triggers respiratory disorders and nightmares.

And the last is avoid smoking. Besides not good for lung and body health, smoking can also causeinsomnia due to the nicotine content. Not only that, sleeping becomes good due to calling to smoke while sleeping, so you will wake up just to ignite cigarettes. Uncomfortable, right?

6. Avoid using excessive gadget before going to bed

Gadget asSmartphone, television, computer and laptops are indeed very helpful to fill out activities and daily work. But useGadget the excessive turned out to be good for our health, one of which causedinsomnia.

Just imagine if you have fallen in love with the Korean drama and addicted to watching until it's finished. Then unconsciously, your rest time will be cut off and if done continuously will causeinsomnia Because you get used to sleeping until midnight, even to dawn.

So., useGadget As soon as possible, and if the sleep time arrives, turn it off allGadget You, and focus on the rest of your eyes and body. Remember, if you lack sleep, of course it will bring a lot of dangerous diseases such as the heart, stroke, and aneurysm. Terrible, huh?