Recognize the Causes of Insomnia and How to Overcome It

Insomnia is a fairly common sleep disorder often encountered. This can be caused by many things, from stress to the side effects of certain medications. However, with proper treatment and medication, insomnia can be resolved, how.

Insomnia is a condition that makes it difficult for sufferers to start sleeping, often wake up during sleep, can't sleep at all, or wake up too early and can't go back to sleep. This condition can occur in the short term (acute) or long term (chronic).

This Causes Insomnia

Based on the cause, insomnia is divided into two types, namely primary insomnia and secondary insomnia. Primary insomnia is caused by factors unrelated to a medical condition, such as:

• Stress due to work, bereavement, traumatic experiences, or financial problems
• An irregular sleep schedule due to work demands or jet lag
• Bad habits before bed, such as eating too much, using a cell phone or laptop, or watching television at bedtime
• Environmental factors, such as too bright lights, noise, and room temperature that is too cold or too hot

Meanwhile, secondary insomnia is a sleep disorder that occurs due to another underlying condition. This condition can be:

• An unhealthy lifestyle, such as smoking, excessive consumption of caffeine and alcohol, or drug abuse
• Side effects of certain medications, such as antidepressants, decongestant medications, high blood pressure medications, allergy medications, and weight loss medications that usually contain caffeine
• Hormonal disturbances, cognitive impairment, diseases of the digestive or respiratory tract, myalgia, and arthritis
• Other sleep disorders, such as restless leg syndrome or sleep apnea
• Mental disorders, such as anxiety disorder, bipolar disorder, or depression

How to Overcome Insomnia

Insomnia can reduce the quality of life of sufferers. People who lack quality and quantity of sleep can become irritable, unfocused, anxious, and experience decreased productivity, and are even more at risk of accidents.

Not only that, difficulty sleeping for a long time can also increase the risk of other diseases, such as high blood pressure (hypertension), obesity, heart disease, anxiety disorders, or depression.

Therefore, to prevent these complications, insomnia needs to be treated and treated appropriately. There are several steps you can take to help overcome insomnia, namely:

1. Apply sleep hygiene

Sleep hygiene is the practice of establishing healthy sleep habits to improve sleep patterns. This practice is done by going to bed and getting up at the same time every day.

Also, create a good routine before bed, such as journaling or meditation. Then, create a comfortable sleeping environment by dimming the lights and keeping the room temperature cool.

Avoid playing cell phones, laptops and computers, or watching television before bed, because these habits can make your mind active so you have trouble sleeping.

2. Apply a healthy lifestyle

Regular exercise and eating a balanced nutritious diet every day can nourish your body while improving sleep quality. Even so, as much as possible avoid exercise and heavy meals at least 3-4 hours before bedtime. The reason is, this will actually make it difficult for you to fall asleep.

In addition, limit the consumption of caffeinated drinks and alcoholic beverages and do not smoke, so that your body stays healthy and you sleep better.

3. Limit naps

Naps are indeed useful for increasing energy and focus. However, if done for too long, this can make you experience insomnia. It is recommended that you take a nap for a maximum of 30 minutes and not sleep after 3 pm.

4. Consumption of supplements and drugs

Melatonin supplements are also known to help you fall asleep faster and more soundly. However, remember, this supplement is not recommended for long-term consumption and cannot be used as a medicine to treat insomnia.

Besides that, another method that is also quite often used is to consume ingredients or herbal medicines. There are many types of herbal plants that are believed to improve sleep quality. Some types of herbal plants that have long been used in the treatment of insomnia are as follows:

• Valerianae radix or valeriana root, which is believed to speed up sleep and promote restful sleep because it has a calming effect
• Myristicae semen or nutmeg, which has long been used to increase sleep
• Eleuthroginseng radix or eleuthro ginseng root, which is believed to be useful for dealing with physical and mental fatigue so that it can help sleep more soundly
• Polygalae radix or the root of the Senega plant, which is known to have antidepressant effects and antioxidant properties that can make the body relax and sleep faster

Make sure you take medication or supplements according to the dosage stated on the packaging. If necessary, you can consult with your doctor first to get a safe dose and according to your needs and health conditions.

If after applying the methods above you still experience insomnia, you should immediately consult a doctor to get the right treatment.

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