How to Overcome Insomnia

Insomnia occurs when a person has difficulty sleeping optimally. In general, people with insomnia are not satisfied with the sleep they have. Insomniacs experience one or more of its symptoms such as fatigue, lack of energy, difficulty in concentration, disturbed mood, and decreased performance at work or at school. So, how to deal with it? one way to overcome insomnia is to make changes to patterns and lifestyle. People who experience insomnia are advised to live a healthy lifestyle by doing the following methods: Sleep when you feel tired. Do not smoke Reduce alcohol Exercise regularly Eat healthy food Therapy Therapy is often done by psychologists, psychiatrists or other health care providers and is proven to be more effective when compared to sleeping pills. These therapies include the following: 1. Relaxation techniques Progressive muscle relaxation, biofeedback, and breathing exercises are ways to reduce anxiety during sleep. These strategies help you to control: breathing, heart rate, and mood. Take a warm bath before going to bed, massages and light stretches to relax the body and help you relax at night. 2. Cognitive behavioral therapy In group sessions or one-on-one counseling, a mental health therapist can help you learn to change negative thinking patterns. This therapy can help you learn to replace thoughts of worry or fear with a more pleasant and relaxed mind. This type of mindset is more helpful for finding healthier sleep habits. 3. Sleep restriction. Sleep restriction requires that the time you spend in bed is temporarily restricted, causing partial sleep deprivation. Then you will be more tired the next night. After your sleep improves, your time in bed increases gradually. 4. Light therapy. Some sleep experts recommend light exposure for people who tend to fall asleep too early at night or wake up too early. This helps adjust your internal clock. During the years when the light is outside at night, going out for 30 minutes or using a medical level light box can help adjust your sleep patterns There are also drugs that are often used to overcome sleep difficulties. However, it is not recommended to use it freely. Insomniacs are required to consult beforehand with a doctor or related health counseling provider so that there is no possibility of drug abuse. In addition, the doctor will direct treatment and subsequent treatment for your insomnia.

Illustration of insomnia: Google source

wayourlife - Insomnia occurs when a person has difficulty sleeping optimally. In general, people with insomnia are not satisfied with the sleep they have.

Insomniacs experience one or more of its symptoms such as fatigue, lack of energy, difficulty in concentration, disturbed mood, and decreased performance at work or at school.

So, how to deal with it?

one way to overcome insomnia is to make changes to patterns and lifestyle. People who experience insomnia are advised to live a healthy lifestyle by doing the following methods:

Sleep when you feel tired.
Do not smoke
Reduce alcohol
Exercise regularly
Eat healthy food
Therapy

Therapy is often done by psychologists, psychiatrists or other health care providers and is proven to be more effective when compared to sleeping pills.

These therapies include the following:

1. Relaxation techniques Progressive muscle relaxation, biofeedback, and breathing exercises are ways to reduce anxiety during sleep. These strategies help you to control: breathing, heart rate, and mood. Take a warm bath before going to bed, massages and light stretches to relax the body and help you relax at night.

2. Cognitive behavioral therapy In group sessions or one-on-one counseling, a mental health therapist can help you learn to change negative thinking patterns. This therapy can help you learn to replace thoughts of worry or fear with a more pleasant and relaxed mind. This type of mindset is more helpful for finding healthier sleep habits.

3. Sleep restriction. Sleep restriction requires that the time you spend in bed is temporarily restricted, causing partial sleep deprivation. Then you will be more tired the next night. After your sleep improves, your time in bed increases gradually.

4. Light therapy. Some sleep experts recommend light exposure for people who tend to fall asleep too early at night or wake up too early. This helps adjust your internal clock. During the years when the light is outside at night, going out for 30 minutes or using a medical level light box can help adjust your sleep patterns

There are also drugs that are often used to overcome sleep difficulties. However, it is not recommended to use it freely. Insomniacs are required to consult beforehand with a doctor or related health counseling provider so that there is no possibility of drug abuse. In addition, the doctor will direct treatment and subsequent treatment for your insomnia.