Insomnia

Must sleep so that tomorrow's fit and ready to face all challenges of the job, but the sleep did not come, the eye can not be closed all night, and sometimes frustrating to force myself to sleep. While lack of sleep can cause a variety of things that interfere with the activity the next day, as difficult to concentrate, loss of mood, less vibrant, and emotions are difficult to control.

Difficulty sleeping disorders are commonly referred to as insomnia. Insomnia is a symptom of sleep disorder, the form is difficult to feel like sleep (takes more than 30 minutes to feel like sleep), frequent awakening from sleep (total wake time over 30 minutes), and wake up at dawn and it's hard to go back to sleep ( total sleep time less than 6.5 hours).

Insomnia can be caused by many-things. Some diseases can cause insomnia, namely Parkinson's disease, shortness of breath, flu, hyperthyroidism, hypothyroidism, hypoglycemia, cough, hepatic dysfunction, renal failure, heart failure, dementia, hypertension, and several other diseases. Chronic pain due to arthritis, menopausal, colic, neuralgia, cancer also can cause insomnia. The atmosphere that can disrupt sleep at night is nocturnal (urination at night), air temperature is too hot or too cold, noisy (lived near railroad tracks, factories). Drug dependence or alcohol or tobacco or caffeine (coffee) can also cause insomnia, several other drugs such as antidepressants, corticosteroids, reserving. Other causes of depression, prolonged stress, anxiety, schizophrenia (mental disorder), hippomania, and bad news or failure to gain something.

Insomnia there are 3 types, namely chronic insomnia, transient insomnia, and short-term insomnia. Transient insomnia occurs in a few days. Short-term insomnia occurs in a few weeks and can return as usual. Chronic insomnia occurs more than 3 weeks.

Healing insomnia would be more effective if the cause of insomnia is resolved first. There are 12 rules of healthy sleep (according to WHO):

1. Lying in bed when it really wanted to sleep. But try at the same time when going to bed.

2. Do not use the bed for activities other than to sleep. Other activities like reading, watching TV, eating, telephone. Habit of using the bed for other activities when making a habit of lying awake in bed.

3. Attach the alarm to wake up at the same time. Regardless long time night's sleep.

4. Try not to nap.

5. Do not drink alcohol a few hours before bedtime. Alcohol can make restless sleep.

6. Do not consume caffeine or medications containing caffeine several hours before bedtime. Because caffeine as a stimulant, can raise your heart rate so the body can be awake all night.

7. Do not smoke a few hours before bedtime. Cigarettes contain nicotine which can improve morale because it affects as neurostimulan.

8. Sports in the afternoon (6 hours before bedtime). Muscle stretching exercises or walking for 20 minutes to taste. This will increase metabolism and body temperature, and then will decline about 6 hours later the effect of a deep sleep.

9. Provide a transition time for sleep with reduce the level of activity prior to sleep, get rid of anxiety will work not yet completed, the next day and other thoughts. Doing activities with calm and relaxed.

10. Clean themselves before going to bed, make sure the doors were locked, and adjust the lighting, in order to feel safe and comfortable during sleep.

11. Ensure there are no bright light or sound that can disturb sleep and make sure the room temperature comfortable.

12. Hungry or after eating a lot can inhibit sleep. However if you feel hungry you should eat small meals or drinking a glass of warm milk is very appropriate to solve this problem.

In addition, magnesium and calcium requirements should be fulfilled, because both can cause lack of sleep is not restful. Magnesium can relax the muscles and mind calming effect as calcium. Both substances can be obtained one of them in milk. Complex carbohydrates found in bread may boost spending to stimulate serotonin drowsiness. Serotonin can also be triggered by amino acid tryptophan contained in milk, other than that tryptophan also trigger the hormone melatonin, which ordered the expenditure for the body to rest. This hormone will be issued when the sunlight began to dim.

With a quality sleep and enough, we can more readily and concentrate fully to perform the activity the next day.

may be useful.