Overcome insomnia: Tips and tricks

Insomnia can be defined as a situation where someone is having trouble sleeping or can not sleep well. Average everyone has experienced insomnia once in his life. There are even more extreme says 30-50% of the population experiencing insomnia.

Insomnia can affect all age groups. Nevertheless, the incidence of insomnia increases with age. This may be caused by the stress that often older people. In addition, women more often said to suffer from insomnia than men.

Here are some tips that you can do to reduce insomnia attack.
 

1. Regular exercise. Some studies suggest that regular exercise can help people who have problems with sleep. Exercise should be done in the morning and not a few minutes before bedtime. With exercise, you become a more optimal health so that the body can fight stress that comes with better
2. Avoid eating and drinking too much before bed. Too much food will cause stomach to be uncomfortable, while drinking too much will cause your back often to urinate. Of course these two conditions will disturb your hibernation
3. Sleep in a comfortable environment. At bedtime, turn off the lights, turn off the sound menimbulan thing, make sure you are comfortable with the temperature of your sleeping room. Keep your clock from view because it can make you anxious because they can not sleep while the clock getting late
4. Reduce consumption of drinks are stimulants that keep you awake or as tea, coffee. alcohol and cigarettes. This drink will cause you to wake up, of course, you do not need if you want to sleep. Eat snacks that contain fewer carbohydrates before bed, if available, add a glass of warm milk.
5. Wash with warm water 30 minutes or an hour before bedtime. Warm bath will cause sedation or stimulating effects sleep. In addition, warm baths also reduce the quietness of the body.
6. Stop watching TV, reading books, at least an hour before bedtime.
7.  Use your bed for sleeping. This will help your body adjust to the environment in which to sleep. When you lay in bed, then there will be a stimulus for sleep.
8. Perform regular relaxation activities. Listening to music, practicing breathing, meditation, and others will help slow the processes that occur in the body so your body becomes more relaxed. This situation will mempemudah you to sleep. 
9.  Clear your mind. Get rid of all the worries that plague your mind. One way is to write down all your thoughts through the medium of blog.  
10. Sleep and wake up in a period of regular time each day. Confused sleep time will disrupt your sleep later.

Such tips to reduce your sleep problems. Always remember that sleep is a basic requirement for growth and improve the body's organ functions are impaired. Insomnia is not an inherited disease and thus would be easily cured.

If the above steps you still feel like a failure to overcome sleep problems, consult your doctor to find a way out.