even health in general. These disorders can also cause the immune system and decrease the concentration. Insomnia is not a congenital disease, it would be easily cured.
Here are tips on how to prevent insomnia:
Create a sleep schedule.
Sleep and wake up in a regular time period every day. Irregular sleeptime will disrupt your sleep later. If you get used to sleeping at certain hours, the next night you will sleep at the same hour.
Perform regular relaxation activities.
Relax your mind, eliminate all the worries in your mind. Listening to music, breathing exercises, meditation will help slow down the process that occurs in the body so that your body becomes more relaxed.
Avoid nicotine, alcohol and caffeine.
Reduce consume beverages that are stimulants or which makes you awake, such as tea, coffee, alcohol and stop smoking also. In addition, several types of drugs also contain substances that make the body system more active, so you will be hard to sleep.
Eating foods that contain tryptophan.
Such as milk, cheese, meat, or fish. Tryptophan is a type of fatty acids that produce serotonin and relax the nerves in the central brain.
Make sure the bed has a good quality as well as sheets and pillows are always clean. Reduce noise which can disturb your comfort, such as the fan vote, doors, or other annoying sounds.
Take a bath with warm water 30 minutes or an hour before bedtime.
Warm water bath will cause sedation or stimulate sleep. Warm water baths are also reduces body tension.
Do not eat or drink too much before bedtime.
Eating too much will cause the stomach to be uncomfortable, too much to drink will cause you to urinate frequently. Eat snacks that contain little carbohydrates before bed, and drink a glass of warm milk.
If you suffer from insomnia that is chronic, it means you need professional handling. Visit your doctor to determine if insomnia was due to physical or mental illness.