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Sleep is one of daily routines that everyone must do. However, there are times when someone actually has trouble sleeping at night, because poor sleep quality can affect the health of the body.
According to the journal of Insomnia: Causes and treatment. Clinical Sleep Disorders in the Ann Indian Acad Neurol research article, the most frequently complained of insomnia disorders are difficulty sleeping, frequent waking up at night and unable to go back to sleep, waking up too early, or not being refreshed after sleep. This sleep problem is also known as insomnia.
Types of insomnia
Insomnia is a symptom disorder that affects the quality and amount of sleep a person has. If it occurs continuously for days or even weeks, this disorder can be categorized as chronic insomnia. According to the Healthline article, chronic insomnia is divided into the following two types.
Primary insomnia is insomnia that is not caused by any medical conditions or medications. Research on this matter is still not being applied by scientists and research is still ongoing to identify the presence of chemical substance change factors in the brain.
Secondary insomnia is a condition that a person often mistakes for certain situations. Usually, the symptoms of insomnia correspond to a medical condition such as stress, trauma, medication, or certain lifestyle patterns. Based on severity, The International Classification of Sleep Disorders 2 identifies insomnia as mild, moderate, and severe. The complaint is often accompanied by feeling restless, anxious, irritable, or tired.
Causes of difficulty sleeping
Many things can cause a person to have trouble sleeping so that the handling will also vary. A person may experience insomnia when stressed due to certain events or jet lag due to long trips. Because it is necessary to wait and a thorough medical evaluation of patients with sleep disorders.
The difficulty sleeping that plagues a person for a month or more can already be termed as a person with chronic insomnia. Here are some of the causes that lead to insomnia based on the Betterhealth Channel classification.
Secondary insomnia that results from a series of medical or psychiatric problems and the use of drugs and alcohol consumption
Primary sleep disorders, which usually include circadian rhythm disturbances (the internal system that supports sleep to respiration), apnea-insomia syndrome, sleep deprivation, and restless movements in the legs or feet
Indiopathic insomnia is an unrecognized sleep difficulty known as child-hoold onset insomnia
Keep in mind that in terms of timing, acute insomnia usually doesn't last long. However, an article from the Cleveland Clinic states that this often happens along with major changes that occur in a person's living conditions. In America, one in four people experience acute insomnia each year, so this is a common condition, especially at age 65 and over.
How to deal with insomnia
If it has been going on for some times, it is best not to have trouble sleeping at night. This must not be allowed to become a habit. Because, these efforts attempt to overcome insomnia.
Set the temperature in the bedroom
The atmosphere in the room must also be adjusted to the comfort, especially the temperature. The ideal air temperature for quality sleep is 18-20 degrees Celsius. The body will not sweat so sleep is more comfortable. For a good sleep, the room temperature can be raised if the body is curled up under the covers.
Get regular physical activity
Usually, a person will fall asleep more easily when tired. Because, some physical activity is good for helping someone to sleep quickly. Do light exercise before bed, one of which is yoga. If you have time, make time for jogging, cycling, or physical exercise in the morning or evening.
Flexibility of heavy meals at night
Eating at night can make the digestive system work and make the body unable to rest. Not to eat heavy meals or drink too much so that your organs are ready for rest. Supervision of drinking can also keep sleep soundly without frequently waking up to pass air in the middle of the night.
Take control of your caffeine consumption
It is well known that caffeine has a pretty strong effect on the body. The effects of caffeine can even last up to several hours or even a day. Just like alcohol, its effects can make it difficult to sleep or wake up frequently during the night.
Do breathing exercises
Just before bedtime, adjust your body so you can get ready for bed. Try to be calm
In general, insomnia can be overcome by adjusting the pattern of daily activities. Some breathing therapy and meditation can also be done to relax the body. It is no less important to overcome insomnia is to give the body to adapt.
Begin to be disciplined in adjusting your lifestyle without feeling depressed if the symptoms of insomnia are still present. If you need treatment, always consult your doctor to get a safe prescription and medication dosage according to your body condition.