How to deal with long-lasting insomnia is with lifestyle changes. Here are some ways you can do to sleep more soundly.
1.Sleeping Regularly
Sleep and wake up at the same time each day including weekends for the body's biological clock to work optimally. And avoid napping for more than 20 minutes so that night sleep is not disturbed.
2.Make Room Condition Comfortable
A good state of sleep is with minimal or dark light, cool temperatures (neither hot nor cold), and silent.
You can use a blindfold or turn on air conditioning with a noisy engine sound to get a comfortable atmosphere.
3.Avoid Exposure to Light from Electronic Devices Before Sleep
Electronic devices (computers, mobile phones, and others) emit artificial lights that signal the brain to stay awake.
4.Undertake Introduction to Sleep Activities
You can do something that makes you drowsy like listening to slow music, warm baths, doing light exercise, or reading a book.
5.Avoid Eating Weight Before Sleep
Eat 3-4 hours before bedtime and if staying hungry just select a light snack. Like warm milk, or biscuits.
Avoid consumption of caffeine and smoking to avoid insomnia - dokbabe
6.Avoid Intake of Caffeine, Nicotine, and Alcohol
Drinks that contain caffeine like coffee, and nicotine in cigarettes are stimulants that keep you awake. In addition, drinking alcohol can cause you to wake up in the middle of the night.
7.Create an Activity List for the Next Day
If you're worried about a lot of things, it's better to write down what you have to do to solve the problem so you do not have to be nervous all night.
8.Avoid Sleeping Afternoon
If your insomnia is severe enough, avoid taking a nap first. Sometimes a nap during the day can make it hard to sleep at night.
In addition, if you do not regularly do it during the day. Napping can interrupt your regular sleep schedule.
9.Conduct Rooms Properly
In order to sleep more soundly, try to condition the bed just as a place to rest. Avoid doing other activities if you can not sleep well.
If while lying down you feel you can not sleep, get out of the room and try to do other activities like reading in another room.
This principle is widely used in the process of treating insomnia. The function of this principle is actually, so you always think that the room only works to sleep.
10.Visit the Doctor
How to deal with severe insomnia can be done by visiting a doctor. Your doctor can check your condition and see if you need treatment with medication.
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