7 Ways to Overcome Insomnia for a Better Night’s Sleep

Many people around the world have trouble falling asleep, especially at night, even when their bodies are already tired.

Are you one of them? There are many factors that can cause someone to have trouble sleeping (insomnia).

What is insomnia? Insomnia is the medical term for a sleep disorder that makes it difficult for sufferers to fall asleep.

Severe and recurring insomnia can lead to serious health problems, both physically and mentally.

Quality sleep is characterized by deep rest, not waking up easily, and feeling refreshed upon waking in the morning.

According to alodokter.com, the ideal amount of sleep for adults is between 7–8 hours per night, while for children it ranges from 9–12 hours per night.

The causes of insomnia or difficulty sleeping commonly experienced by adults vary widely, including:

• Stress and anxiety caused by overthinking
• Changes in sleep schedules due to jet lag
• Uncomfortable sleeping environments and noise disturbances
• Depression and internal stress
• Excessive caffeine consumption, such as coffee and tea
• Use of certain medications that can disrupt sleep patterns.

Lack of sleep can interfere with daily productivity, lead to a bad mood, and cause various health problems.

Your immune system will also weaken, making your body more susceptible to illness. Therefore, it is important to get good-quality sleep to maintain your health.

Symptoms of Insomnia

According to the American Academy of Sleep Medicine, the symptoms of insomnia can be grouped into two main, interrelated categories, namely:

1. Nocturnal Symptoms (Occurring at Night)

• Difficulty Falling Asleep
  Individuals who take more than 30 minutes to fall asleep after lying down. Prolonged rumination, worries, or negative feelings are often the cause.
• Difficulty Staying Asleep
  Frequently waking up at night and having trouble falling back asleep. These awakenings occur several times and last long enough to significantly reduce total sleep time.
• Waking Up Too Early
  Waking up much earlier than desired, for example, at 3 a.m. This is accompanied by an inability to fall back asleep even though the body feels tired.

2. Diurnal Symptoms (Occurring During the Day)

• Chronic Fatigue and Sleepiness
  The body feels sluggish or lacks energy throughout the day. This condition is different from the usual drowsiness that often occurs.
• Cognitive Impairment
  Difficulty concentrating and maintaining focus, leading to frequent declines in short-term memory.
• Emotional and Psychological Disturbances
  Irritability, mood swings, increased anxiety, and feelings of depression. In children, insomnia may manifest as hyperactivity or aggressive behavior.
• Decreased Performance
  Difficulty completing tasks at school, work, or home due to reduced productivity. Additionally, it can increase the risk of accidents while driving or operating machinery.
• Excessive Worry
  The emergence of excessive anticipatory anxiety as bedtime approaches, making it difficult to fall asleep.

If you experience the above symptoms repeatedly for more than two weeks and they interfere with your daily activities, seek professional help immediately, such as from a psychologist or psychiatrist.

People with severe insomnia are usually prescribed sleeping pills by a doctor or psychiatrist.

However, the use of these medications is temporary and not recommended for the long term, as they can cause various side effects.

Early intervention can prevent serious problems that may arise in the future. Let’s take care of our health!

How to Overcome Insomnia

Sleep problems can be managed on your own without using sleeping pills. This is possible if your insomnia symptoms are not severe.

Here are 7 ways to manage insomnia that you can try:

1. Meditation, Yoga, Regular Exercise, and Journaling)

Relaxation is important for calming the mind and reducing anxiety, thereby helping you avoid stress.

One way to achieve this is through regular meditation, yoga, exercise, and journaling to release negative energy. This will make it easier for you to fall asleep at night.

2. Foods and Beverages That Promote Sleepiness

There are several foods and beverages that can help you get a better night’s sleep.

Foods rich in tryptophan, such as bananas, nuts, eggs, and yogurt, can stimulate the production of serotonin and melatonin, which are beneficial for the body.

Drinking a cup of herbal tea, such as chamomile or lavender tea, before bed can also help your body relax.

3. Reduce Blue Light Exposure

Blue light from smartphones, televisions, and computers can disrupt the production of melatonin, a hormone that promotes sleepiness.

Avoid blue light exposure one to two hours before bedtime. You can replace it with reading a book or meditating.

4. Establish a Consistent Sleep Routine

Try to maintain a regular sleep schedule, especially at night. Avoid taking long naps so that you’ll still feel sleepy at night.

5. Create a Comfortable Sleeping Environment

Make your bedroom as comfortable as possible to help you fall asleep more easily. Turn off the lights to help you sleep more soundly, as this will help your brain prepare for rest.

6. Avoid Caffeine, Alcohol, and Nicotine

Limit your intake of foods and beverages containing caffeine, alcohol, and nicotine, such as coffee and tea, as these substances can keep you awake at night.

7. Engage in Physical Activity to Make Your Body Feel Tired

Feeling tired can help your body fall asleep faster after a day of activity, thereby increasing drowsiness.

However, it is recommended to avoid excessive physical activity and strenuous exercise right before bedtime so you don’t stay awake at night.

Sources:

• https://www.halodoc.com/kesehatan/insomnia
• https://www.alodokter.com/insomnia
• https://pubmed.ncbi.nlm.nih.gov/25367475
• https://rswonolangan.ihc.id/artikel-detail-770-Mengatasi-Insomnia-Solusi-Alami-untuk-Tidur-Nyenyak.html
• https://www.rspondokindah.co.id/id/news/berapa-langkah-yang-anda-tempuh-hari-ini