Difficulty sleeping is often considered a trivial problem. In fact, this can make the body lack energy, decrease concentration and thinking power, and trigger health problems if it occurs in the long term. Now, to solve it, try to apply sleep hygiene.
Sleep hygiene is a practice used to build healthy sleep habits. This sleep pattern can improve and improve sleep quality.
Generally, sleep hygiene used as the recommended first step for people with sleep disorders, such as insomnia or obstructive sleep apnea, before the use of the drug.
How to Apply Sleep Hygiene
step in sleep hygiene actually quite simple and not too difficult to do. However, it takes consistency in applying it to be effective in overcoming sleeplessness. Here is how to do sleep hygiene:
1. Make sure to go to bed and wake up at the same time
Try to go to bed and wake up at the same time every day, even on holidays. This will help you establish a consistent sleep rhythm. Make sure you get enough sleep for about 7-8 hours every night, okay?
2. Make a routine before bed
Creating a bedtime routine can help you fall asleep faster. Set aside 30–60 minutes before bed to do this routine. There are many choices of routines that can be done. You can pamper yourself with a warm bath, brush your teeth, or wear skincare.
In addition, you can also do activities that you like, such as stretching, meditating, listening to music, reading books, or writing a diary. Avoid doing things that can trigger emotions or worries, such as things related to work or studies.
3. Create a comfortable sleeping environment
In order to sleep faster, make your bedroom an ideal place to sleep. Turn off the lights when you sleep or limit the lighting to just a night light and adjust the room temperature to keep it cool. Use earplugs if your room environment is too noisy.
Also, keep cell phones and laptops out of your reach and turn off the TV, computer, or other electronic devices before going to bed. Exposure to light from electronic devices can inhibit the production of the hormone melatonin, which is supposed to help you fall asleep.
As much as possible, do not use the bed for activities other than sleep or sex. This will make your body associate the bedroom with rest.
4. Limit nap time
Napping can indeed be a way to pay off sleep debt. However, don't let your naps take too long, okay? This can actually make it difficult for you to sleep at night. Limit naps to a maximum of 30 minutes and do them before the afternoon.
5. Limit the consumption of food and drinks before bed
Before going to bed, avoid consuming heavy, spicy, or large portions of food. Lying down after eating can cause pressure in the stomach to increase, so that food and gastric juices can move up into the esophagus. This can make you uncomfortable and easy to wake up at night.
Also avoid consuming caffeine and alcoholic beverages before bedtime. Both of these drinks can make you awake and difficult to sleep. Not only that, you are also not advised to smoke before going to bed, yes. The effects of nicotine in the body can make it difficult to sleep.
now, that's the way sleep hygiene which you can apply. In addition to overcoming sleeplessness, this sleep pattern can also increase your productivity during the day and have a good impact on overall physical and mental health.
In addition to applying the methods above, make sure you also apply other healthy lifestyles, such as eating nutritious foods and exercising regularly so that you can sleep better at night.
If after applying sleep hygiene If you still have trouble sleeping, don't hesitate to consult a doctor. The doctor will look for the underlying cause of your difficulty sleeping, then determine the appropriate treatment according to your condition.
