Overcome Insomnia With 6 Simple Steps

Illustration. (Photo: Unsplash)

JAKARTA - Having quality sleep is very important for the health of the body and brain in order to work optimally. But unfortunately some people experience insomnia or difficulty sleeping through the night.

Keep in mind that lack of quality rest will affect many parts of the body such as memory, mood, emotions, and various other biological functions. Seeing the importance of rest, there are 6 simple ways to make sleep better

Lowering the room temperature

If you want to get a good sleep, it's a good idea to set the room temperature to the appropriate temperature, which is around 19-20 degrees Celsius. But of course these preferences are very different so find one that suits your body.

In addition, try to take a warm bath to help speed up changes in colder body temperature, then later this comfortable condition can send a signal to the brain to go to sleep.

This is evidenced by a health study which found that sleep efficiency and sleep quality changed after people showered with water temperature of 40.0 - 42.5 degrees Celsius before 1 to 2 hours before bedtime experienced positive results.

Using the 4-7-8 . breathing method

What is the 4-7-8 method? A finding developed by Dr. Andrew Weil who refers to breathing and is able to promote calm and relaxation. This simple way can help you relax before bed.

This pattern is based on the same breath control technique as doing yoga, and consists of breathing patterns that weaken the nervous system. In addition to calming, you can do this method when you are anxious or stressed.

Steps:

-First, place the tip of the tongue behind the upper front teeth

- Exhale completely through your mouth and make a "whoosh" sound.

- Close your mouth, and inhale through your nose while mentally counting to 4.

- Hold your breath, and mentally count to 7.

- Open your mouth and exhale completely, make a sound and start counting to 8.

- Repeat this method at least three more times.

- This technique can relax you and help you fall asleep quickly.

Adjusting sleeping position

Good quality sleep may depend on the position of the body at night. Generally, there are three main sleeping positions, namely on your back, on your stomach and facing your side.

In the past, it was believed that the supine position would provide the best quality sleep, but now research shows that this is not the best because it can lead to blocked airways, sleep apnea, and snoring.

Even the results of the study say that the side sleeping position is much better in providing high quality sleep

Limiting caffeine

Caffeine is believed to fight fatigue and stimulate brain alertness, so it's no surprise that a cup of coffee is almost the main course of the morning. In addition, other types of drinks such as chocolate, coffee, soda, energy drinks also have an impact on the quality of sleep at night.

Because of this effect it's good to limit it and replace it with some kind of better drinks such as chamomile tea, passionflower and magnolia which are proven to improve sleep and relaxation.

Read

Good activity and able to encourage children or adults to sleep longer. But avoid reading from electronics, because the blue light produced by gadgets reduces melatonin secretion. This decreased melatonin level will make it harder for you to fall asleep and cause you to be tired the next day

Choosing the right equipment

One of the mistakes that make you feel tired even though you have had enough sleep is choosing the wrong pillow and bolster. Why does this happen? The answer is because if you choose the wrong sleeping equipment, it will make the body uncomfortable, or make the body experience pain the next day.

So make sure to entrust everything to the Ruparupa platform which provides quality equipment at the best prices. Get exclusive offers for each user by registering through the web or application.