Sleep is very important for one’s physical and mental health. A good quality night’s sleep will leave you feeling refreshed the next day. Quality sleep means getting a good night’s sleep. To get quality sleep, find out about how to sleep soundly below .
Several studies have revealed that lack of sleep is associated with decreased thinking power, concentration, and work ability. Furthermore, if left unchecked in the long run, lack of sleep plays a role in increasing the risk of heart attack , obesity, diabetes, and cancer.
Causes of difficulty sleeping
If you experience difficulty falling asleep, know the cause so that it can be overcome. Some things that cause sleeplessness include:
- Stress
Stress is a response to everyday problems. Stress affects physically, behaviorally, and emotionally. Too much stress can make the body tense and anxious, causing sleep problems. - Medical conditions
There are many medical conditions that can cause a good night’s sleep. Some medical conditions that can cause problems with insomnia are acid reflux disease, thyroid disorders such as hyperthyroidism, arthritis, asthma, chronic pain, allergies, to depression. - Age
Entering the age of 60 years, many people experience changes in sleep patterns. In general, those aged 60 years and over have difficulty sleeping soundly and often wake up at night . - Chemical effects
Instead of calming, the alcohol and caffeine you consume can keep you awake at night more often than usual. As a result, when I wake up the body becomes not fresh. Even consuming too much alcohol can sometimes cause headaches and sweating. Nicotine addiction can also cause the same effect. - Sleep rhythm or circadian rhythm
Humans have a ‘body alarm’ called a circadian rhythm. This rhythm is related to the sleep cycle. The more regular and stable time you sleep every day, the better the quality of sleep. Circadian rhythms can also be changed by sports activities, naps , and exposure to light, for example if you constantly see the device before going to sleep. Often travel far to places with different time zones due to jetlag .
How to sleep well at night
In addition to knowing the causes and factors that can interfere with the quality of sleep so that it can be avoided, here are ways to sleep soundly that you can try.
- Limiting naps
Naps can be a cause of your difficulty sleeping at night. Therefore, it is recommended to avoid or limit napping, which is no more than 20 minutes. To avoid napping, you can divert attention to other things, such as walking, drinking cold drinks, or chatting. - Avoid strenuous exercise before going to bed
Exercise can produce a tired effect that makes sleeping easy, but often can also produce a fresh effect that makes the body more awake. For those of you who have trouble falling asleep after exercising, it is recommended to replace it with soothing relaxation. Doing yoga , reading a book, taking a warm bath, or listening to music, can be an option. - Avoid heavy food before bedtime
Heavy food will make the digestive system work harder so that it disturbs deep sleep. If you feel hungry at night, avoid eating snacks, such as biscuits, cereal, or milk. One more thing, limit eating time, no later than one hour before bedtime. - Avoid coffee or smoking before bedtime
Coffee contains caffeine which can make you sleepy difficult. Even if you are forced to sleep, you can wake up several times at night. This makes your sleep quality decreases and reduces sleep. The effects of nicotine on cigarettes are the same. - Avoid working, watching TV, and using devices in the bedroom
Avoid working in bed so your mind can relax. You are also encouraged to ‘forget’ for a moment the thoughts that have to do with work, deadlines, or exams. Get rid of electronic equipment, such as TVs and gadgets, from the bed so they are not tempted to surf in cyberspace. - Make a regular sleep schedule
As discussed above, sleeping at the same time on a regular basis is beneficial to help the brain and body create a natural alarm. To facilitate a regular sleep schedule, you can try biphasic sleep . Do regular sleep habits, even on weekends. A fixed sleep schedule will help you sleep well. Don’t forget to create the atmosphere of the bedroom as comfortable as possible and use dim lighting so that the body can rest fully.
Sleep is useful in maintaining a healthy body. Sleep also helps strengthen the immune system, maintain the mood ( mood ), and keep the mind from stress. Therefore, getting a good night’s sleep is very important for physical and emotional health. Many ways to sleep soundly that can be applied. If the steps above have been tried but it is still difficult to sleep soundly, it helps you consult a doctor .
