Insomnia

HOW TO CURE INSOMNIA

    What is insomnia? Insomnia is a condition where someone feel trouble to fall asleep even when they have the chance to do so especially during night. The people who suffer insomnia is called insomniac, and these people often having difficulty to sleep during night and also experience daytime drowsiness yet still be unable to nap. Not everyone suffers from insomnia, but still, there is a time when you cannot really close your eyes and you wonder what is stopping you from getting your nice and comfy sleep. Therefore, I dare to say that you are actually experiencing the same problem of those who are suffering from insomnia. The symptom of insomnia may vary among others, but you don’t really have to worry since insomnia can be reduced or eliminated in a number of ways. Three ways to overcome insomnia are to change your daily habit, prepare your brain to sleep and adhere to your regular sleep schedule.

The first step to overcome insomnia is by changing your daily habit.  You need to look back at your daily habit. This is because, some of the things that you always practise as daily habit might interrupt your sleep. Firstly, you need to avoid taking sleeping pill to fall asleep as it will disrupt your sleep even more over the long term. Besides, taking sleeping pills may also harm your health. Next, reducing one’s coffee intakes is also compulsory because coffee contain stimulant that can make you feel harder to sleep. Usually, insomniac is very sensitive to this stimulant and thus may be unable to sleep even after only taking one cup of coffee during daytime. One study also found, that caffeine can delay the timing of your body clock (Thomas,2013).These effects will decline your total sleep time. Therefore, if one has a problem of falling asleep, just try to sleep without caffeine completely or avoid taking caffeinated drink at least 8 hours before going to bed. Furthermore, if you are a smoker, you should limit the intake of it. It is necessary because cigarette smoke contain high amount of drug which is nicotine that can interfere your ability to sleep. Sleep often improve in smoker who quit. When you tried to avoid yourself from doing those habit, you may find sleeping time is the best you ever had. 

Another way to help you sleep is by preparing your brain to sleep. This means that, you should be creative even in your sleep so that you can have a quality sleep. The easiest thing is by keeping your bedroom quiet, dark and cool. This is because noise, light and heat can disrupt your sleeping. So, a sound machine or earplug is recommended for you in order to avoid outside noise. Furthermore, in order to make the room cool,  you may open the window or using the fan or even install the air conditioner inside your room. This will decrease the warmness and make you feel cool so that you can sleep peacefully. Apart from that, in order for you to prevent the out light, you can also blackout the curtains and apply sleep mask to reduce the intensity of light to get through you. In addition, having a short reading before going to sleep is also recommended. Besides increasing your knowledge, reading material including newspaper, magazine, encyclopaedia and so on can guarantee you a nice sleep. Stimulating activities and stressful situations such as aggressive exercise, big discussions or argument need to be avoided before sleep. In order to avoid this, you can also choose to do some light activities such as listen to the slow song or even watch the music videos. Therefore, being creative in sleep are obviously can be helpful for you to have a nice sleep. 

Finally, you should adhere to your regular sleep schedule. Sticking to your regular sleep schedule will help to support your biological clock by going to bed and getting up at the same time every day including weekends. Note that our sleep schedules do vary from person to person, depending in large part on the environmental cues we give to our bodies. So, each and everyone of us should follow our own sleep schedule. Plus, getting up at your usual time in the morning even if you are tired is a must to ensure you to get back in a regular sleep rhythm. Other than that, the main thing to be focused now is to hold yourself from taking nap during the day. Naps can interfere with your sleep cycle and keep you up at night (Amanda,2019). Dr. Ramiz Fargo, medical director for the Loma Linda University Sleep Disorder Center, said that most people can take naps and still enjoy a healthy sleep cycle, but people who struggle with insomnia should avoid napping. Besides, a scientist recommends scheduling exercise when you feel like napping. He said that the exercise will chase away the sleepiness. Then you can save up that drive to sleep for later. So, be strict about sticking to your sleep schedule. Once you have reached a workable bedtime and a consistent wake up time, don’t allow yourself to stray from it. Even one late night can ruin the progress you’ve made. Predictability is key.

In conclusion, there are three things to do to overcome insomnia. You should change your daily habit, prepare your brain to sleep and adhere to your regular sleep schedule. There are actually many other ways to cure insomnia. However, the treatment and ways that I had mention are the simplest way to overcome it. This will prevent you from seeking a treatment from any specialist as you can overcome your insomnia by yourself just by practising the steps that had been informed. If your body started to show any insomnia’s symptom, you better hurry to cure it before it turns into a serious one. Finally,take a proactive steps by yourself as the saying says, ‘God did not change other’s fate if he himself did not try to change it. Due to high determination, you can make the difference for yourself. You must always expect for the best and be prepared for the worst.