Insomnia

Insomnia is difficulty falling asleep or difficulty staying asleep, or sleep disorder which makes sufferers have not had enough sleep when awakened.


CAUSE


Insomnia is not a disease, but it is a phenomenon which has various causes, such as emotional disorders, physical disorders and drug use.
Difficulty sleeping is common, both in young and elderly, and often occur in conjunction with emotional disorders like anxiety, restlessness, depression or fear.



Sometimes a person difficult to sleep just because the body and brain is not tired.
People who may have disturbed sleep patterns are reversed sleep rhythm, they are not asleep at bedtime and wake up at bedtime.
In addition, the behavior below can also cause insomnia in some people:
* Concerns cannot sleep
* Excessive caffeine consumption
* Drinking alcohol before bed
* Smoking before sleep
* Nap / afternoon excessive
* Schedule sleep / wake irregular


SYMPTOMS


Patients have difficulty falling asleep or frequent waking at night and feel tired all day.
Insomnia can be experienced with a variety of ways:
* Difficult to sleep
* There is no problem to sleep but was having difficulty staying asleep (often wake up)
* Waking up too early
Difficulty sleeping is just one of several symptoms of insomnia. Symptoms experienced during the day is:
* Drowsiness
* Restless
* Difficult to concentrate
* Difficult to remember
* Easily offended


Insomnia Therapy

• Tip 1
Only use the bed for sleeping, not for reading, doing paperwork, watching television, a snack or make a phone call.

• Tip 2
If you've been lying in bed, but the sleep you did not come, try some of these techniques: Counting sheep or counting backward from 100 to stop yourself from thinking about the various problems yesterday or tomorrow. After that, breathe deeply for a few seconds in depth, lasting a few seconds, then exhale. Or you can also see some point in your room carefully, so that the eyes were tired and sleep will come soon.

• Tip 3
If you cannot sleep after lying in bed for 30 minutes or more, what to do? Try to read something really boring, familiar routine of the day sleeping normally, or faster than the previous hour.

• Tip 4
Before bed you should avoid tobacco and beverages containing caffeine (not just coffee, but other beverages such as tea and soft drinks).

• Tip 5
Avoid alcohol before bed. When drinking might make you think can immediately give a sense of sleepiness was not right. Since you can get to sleep and then wake up and it is difficult to go back to sleep because of the effects of alcohol are consumed. Conversely, if you choose to dinner several hours before bedtime, is more appropriate solution. The reason is, eat a few hours before bedtime can make sleep seem asleep.

• Tip 6
Avoid sleeping in front of the television, and try to get up at the same time each day instead of sleeping in on weekends. Exercise every day to sleep and wake at the same hour in order to train your adrenaline.

• Tip 7
Tata and set your bedroom well ventilated and set the temperature that makes you fast asleep.

• Tip 8
You can also try some other ways, including: a hot shower, enjoy a glass of warm milk, eat a snack before bed, or listening to classical music.

• Tip 9
Use earplugs if you include people who cannot sleep when they hear the noise.

• Tip 10
If you have joint pain or headaches, take sleeping pills before bed (but be sure not contain caffeine).


NUTRITIONAL THERAPY for insomnia


- Vitamin B-complex can help people with insomnia because it encourages the achievement of a break condition.
- Consumption of complex carbohydrates such as bread, crackers, or bagels can help you sleep. because it turns out these nutrients can spur spending serotonin, a brain neurotransmitter that stimulates drowsiness.
- A glass of warm milk and honey can also be able to sleep more soundly.
- People who have trouble sleeping are encouraged to eat lettuce in the evening. Lettuce contains opium-related substance that speeds drowsiness, and also contain a nature hyoscyarnin. Dinner should also include nuts and fish or chicken. The types that are rich in (vitamin B3) helps expenditure serotonin.
- Foods that should be avoided are foods with herbs stinging, caffeine, alcohol, simple carbohydrates (sugar, syrup), food preservatives, and canned food. Sugar and syrup are increasing blood sugar and producing energy quickly so would interfere with sleep.
- Avoid cheese, chocolate, spinach, and tomatoes before bed is also recommended. All it contains tyramin which stimulates the release of norepinephrine to the brain awake