Not a few people who have trouble sleeping, sleep soundly until morning, or feeling refreshed after waking. All of these are symptoms of insomnia. Many things can cause insomnia, such as stress, bad habits, the room uncomfortable, sick and so forth.
Women tend to have more sleep problems than men, especially after menopause. But, there are several ways you can do to overcome these sleep problems.
1. Let your body exposed beams morning sun
The right time to build is when the sun began to rise. Sunlight will regulate your body clock, including regulating the emergence of such sleep hormone melatonin, which would lead you to sleep at night.
Wake up each morning routine at the same time, without having to think "what day is this?" "How many hours I've slept?" After that, go out of the house, just to take a stroll in the sun in the morning or to buy coffee. Do this for at least one hour.
2. Cleanliness bed
According to a survey conducted by the National Sleep Foundation, approximately 75% of people admitted that their sleep quality is better when the sheets in a clean state. Change and wash bed once a week with warm water, then sprinkle baking soda on the mattress, let stand a few hours, after it had been cleaned with a vacuum cleaner.
3. Snacks before sleep
Best bedtime snack is a combination of carbohydrates and protein. An hour before bedtime, try to consume low-sugar foods, such as whole grain cereals with milk.
carb in cereals can stimulate serotonin in the brain. Likewise, the content of tryptophan in milk that can be converted into serotonin. while calcium and magnesium will make the body more calm.
4. Reading books
Avoid all kinds of gadgets before bed, be it phone, computer, tab, or TV an hour before sleep. Because, the light of the gadget will disrupt and suppress the sleep hormone. It also disrupt your sleep pattern. Instead, by reading the book, we'll be fast asleep and feeling refreshed when you wake up tomorrow.