Re-Fresh Healthiness

From around 60 types of sleep disturbances that are the most common is insomnia. Insomnia include difficulty sleeping, difficulty sleeping without a long lost, or difficult to go back to sleep if awakened too early. Insomnia may be temporary, can be chronic. Insomnia is just a symptom, not disease. The cause of insomnia is usually as follows:

• Stress related to work, school, health or family problems.
• Depression.
• Use of stimulant substances (caffeine or nicotine), supplements of herbs, and free or rescription drugs.
• Alcohol.
• Changes in the environment or work schedule.
• Use of drugs in sleep time.
• Medical chronic problems, including fibromyalgia or diseases of nerve and muscle complex.
• Insomnia behavior, the symptoms that can arise due to fear cannot sleep soundly that grossly excessive and trying hard to be asleep. Most people with this disease will sleep soundly when they are away from their sleeping environment is normal.

Self treatment

• Define and run a ritual for going to bed.
• Avoid sleeping late afternoon or evening.
• Avoid doing heavy sports before sleeping. However, doing sports light weight 4 – 6 hours before sleep can be beneficial.
• Remove “feeling worried” in the afternoon.
• Do not bring work to the bed.
• Shower with hot water 1 – 2 hours before sleep.
• Drinking a glass of warm or cold milk. Eat a little snack is well, but avoid too many snack, eating heavy meals, or consume alcohol before sleep.
• Keep your sleeping environment so that the dark, quiet, cool and comfortable. If necessary, use a lid.
• Try to do relaxation exercises.
• Limit or leave the use of stimulant substances. Avoid a drink and medicines that contain caffeine.
• Do not smoke before sleep.
• If you still cannot sleep, get up. Then sleep when you feel tired already. However, do not change when you wake up.
• Create a sleep diary in regard to you. If after 1 or 2 weeks, you still cannot sleep, go to the doctor. Examination may reveal the causes of your insomnia.