- exercise
Many
people with sleep disorders move too much during the day. They may work
on a computer sitting or retired and watching television too much. If
you're not used to exercising, start slowly getting exercise. Just 15
minutes a day can make a difference in getting to sleep. Try to get at
least a few minutes of exercise, about 30 minutes before bed, because it
allows your body will be tired and sleepy.
- Drink warm milk or herbal tea-Just before bed
Calcium
in milk is good for soothing frazzled nerves, help you relax. Herbal
teas also help, if you do not like milk. Make sure it's herbal tea and
black tea that contains no caffeine.
- enjoy snacks
Choose
snacks low protein and high carbohydrate, snack about an hour before
bedtime. Choose foods such as eggs, cottage cheese, chicken, turkey, and
cashews (trypothan containing L-amino acids are useful conducive to
sleep.)
- Establish a regular bedtime
Your
body likes consistency, so go to bed at the same time. Also, be sure to
have food and eat at regular times. Hopefully, your body gets more fit
with the routine and make a difference in overcoming insomnia. When
choosing a regular bedtime, memilihlah reasonable time between 9-10
hours a night.
- Create a comfortable sleeping environment
Too
often people suffer from insomnia as they sleep next to their laptops,
cell phones, and pagers. Keep your alarm clock so as not to look so you
can not look at the time, and thought, "I still do not sleep!" This will
only add to the anxiety of your sleep. Make sure the mattress soft and
comfortable.
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