HomeLifestyleEasy Ways to Treat Insomnia: Without the Sleeping Pills
March 9, 2019
Easy Ways to Treat Insomnia: Without the Sleeping Pills
Sleep deprivation implicate several of declining physical
functions, ranging from low concentration to weaken the immune system.
However, that does not mean we have to rely on sleeping pills
when the insomnia attack.
The most common causes of insomnia are anxiety, stress, and
poor sleep habits.
“Chronic insomnia affects about 6-7 percent of men aged
20-40 years,” said Hrayr Attarian, Medical Director of Sleep Gorders
Many men take sleeping pills to sleep. However, this is not
recommended as a first aid for insomnia.
Sleeping pills are also classified as hard drugs that must
be prescribed by a doctor.
Before being tempted to try sleeping pills, find out the
simple but effective ways to deal with insomnia:
1. Reading a book
Several times awake from sleepless nights and difficulty to sleeping
again are things that are often experienced by insomnia sufferers.
Instead of just lying on a bed with eyes that can’t close,
try to read a book.
“If you can’t sleep after 20-30 minutes, get out of
your bed and move to another place, then do some relaxing activities,”
He also advised us to do other activities which are not
related to work. For example, reading or listening to music. Stay away from
gadgets because the blue light emitted from this device actually disrupts the
production of the hormone melatonin.
2. Bed room are only for sleeping and making love
According to Vikas Jain, a specialist doctor on sleep
medicine, insomnia arises from a habit factor. When we go to bed, we want the
brain to have a simple decision, which is to fall asleep or having sex.
“If we use the bed to do 30 different things, the brain
must find out what we want to do and that makes it difficult for us to
sleep,” Jain said.
3. Consumption of melatonin-rich kiwi
Melatonin helps us tofall asleep. According to Jain, eating foods
that rich in melatonin allows the body to sleep better.
Try fruits that are rich in melatonin like kiwi. Research
has found that those who ate two kiwifruit one hour before going to bed for
four weeks showed increased efficiency, both the quality and quantity of sleep.
4. Drink tart cherry juice
In 2018, research found that those who drank one cup of tart
cherry juice twice a day for two weeks experienced an increase in sleeping time
of 84 minutes.
Another way is to consume a glass of warm milk at about one
hour before bedtime to invite the drowsiness.
5. Try relaxation techniques
A relaxed body is the key to have deep sleep. Therefore,
Attarian advises us to avoid doing work that stimulates mental activity at 20
to 30 minutes before going to bed.
We recommend that we use this time for casual activities.
“Breathing exercises, mindfulness, meditation, and
muscle relaxation help to sleep well,” he explained.
6. Early dinner
Conditions such as food coma also determine sleep quality.
This food coma is a condition of sleep or extreme lethargy caused by
consumption of large amounts of food, and makes us often wake up in the middle
of the night.
“Try to have dinner 3-4 hours before going to
bed,” Attarian said.
According to him, if we fill our stomach with lots of food
while sleeping, especially foods that are full of fat, it can cause reflux or
increase stomach acid which will disturb your sleep.
7. Get rid of the television from the room
According to Attarian, putting a television in the bedroom
can aggravate the condition of insomnia. Sound and light emitted by television
are stimulating the brain.