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12 Cara Mengatasi Susah Tidur Malam Hari, Kenali Penyebabnya

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12 Cara Mengatasi Susah Tidur Malam Hari, Kenali Penyebabnya

12 Cara Mengatasi Susah Tidur Malam Hari, Kenali Penyebabnya

12 Cara Mengatasi Susah Tidur Malam Hari, Kenali Penyebabnya

Cara mengatasi susah tidur bisa dilakukan dengan berbagai cara sederhana. Mulai dari menggunakan bahan-bahan alami, menghindari berbagai penyebab susah tidur, hingga melakukan aktivitas yang membuat tidur makin nyaman.

Susah tidur atau insomnia adalah gangguan tidur yang menyebabkan penderitanya sulit untuk tidur, atau tidak cukup tidur, meskipun terdapat cukup waktu untuk melakukannya. Padahal, setiap orang setidaknya butuh waktu tidur sebanyak 7-8 jam sehari.

Tidak cukup tidur dapat menyebabkan berbagai komplikasi yang mungkin dapat mengganggu aktivitas sehari-hari. Bahkan, insomnia juga dapat menimbulkan berbagai penyakit yang cukup berat jika terjadi berulang kali. Kualitas tidur yang buruk akibat insomnia dapat memengaruhi fisik maupun mental seseorang.

Cara mengatasi susah tidur bisa kamu lakukan secara rutin setia harinya. Berikut rangkum dari berbagai sumber, Selasa (8/6/2021) tentang cara mengatasi susah tidur.

Penyebab Susah Tidur

Penyebab Susah Tidur |

Berikut beberapa penyebab susah tidur seperti rangkum dari KlikDokter:

- Stres. Stres yang dialami seseorang bisa memengaruhi kualitas dan kuantitas tidur. Saat stres, pikiran akan tetap aktif pada malam hari, sehingga membuat kamu menjadi sulit tidur.

- Jadwal padat. Ritme sirkadian yang merupakan jam internal di dalam tubuh. Hal ini dipengaruhi oleh siklus tidur-bangun, metabolisme, dan suhu tubuh. Jika kondisi ini terganggu, salah satunya karena jadwal yang terlalu padat, waktu tidur dapat terganggu.

- Kebiasaan tidur yang buruk. Banyak aktivitas sebelum tidur, bekerja, makan, dan menonton di tempat tidur dapat membuat kamu sulit tidur. Solusi susah tidur adalah menghilangkan kebiasaan buruk tersebut.

- Makan terlalu banyak menjelang tidur. Tidak salah jika kamu ingin konsumsi camilan ringan sebelum tidur. Namun, tidak disarankan untuk makan terlalu banyak karena akan menimbulkan rasa tidak nyaman ketika berbaring. Sebaiknya, beri jarak makan 2 jam sebelum berbaring agar asam lambung tidak naik.
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Cara Mengatasi Susah Tidur

Ilustrasi Kopi Credit:

Hindari Kafein

Cara mengatasi susah tidur berikutnya adalah menghindari minum kopi atau minuman apapun yang mengandung kafein di dalamnya, terutama di malam hari. Efek kafein dapat bertahan hingga 24 jam sehingga dapat mengganggu proses tidur, serta mencegah tidur malam. Jika ingin minum sesuatu yang hangat sebelum tidur, lebih baik minum air putih hangat atau susu hangat.

Hindari Makan Malam yang Berat

Jangan makan malam yang berat di malam hari seperti nasi, roti, mie instan dan sebagainya. Hal ini disebabkan karena makan malam yang berat dapat mempengaruhi pola tidur, selain itu makan malam berat juga tidak baik untuk kesehatan.

Hindari Alkohol dan Rokok

Alkohol dapat mengganggu waktu tidur malam. Oleh karena itu, untuk mengatasi susah tidur, kamu perlu menghindari makanan atau minuman yang mengandung alkohol, terutama saat malam hari.

Selain itu, cara mengatasi susah tidur dan agar memperoleh tidur yang berkualitas, kamu bisa menghentikan kebiasaan merokok. Hal ini bukan tanpa alasan. Pasalnya, perokok lebih sulit tidur, sering terbangun, dan sering mengalami gangguan tidur.

Cara Mengatasi Susah Tidur

Ilustrasi berolahraga. (dok. Wo┼║niak @huckster)

Mandi Air Panas

Cara mengatasi susah tidur berikutnya adalah dengan mandi air panas. Mandi air panas dapat membuat tubuh menjadi lebih rileks dan terasa nyaman. Tambahkan beberapa tetes minyak lavender saat berendam, tubuh akan terasa lebih baik lagi dan tidur pun bisa menjadi nyenyak.

Coba Teknik Pernapasan

Teknik pernapasan ini bisa dicoba sebagai cara mengatasi susah tidur. Ada teknik pernafasan yang disebut 4-7-8 teknik yang membantu untuk tidur lebih cepat. Caranya, pertama-tama bernapas dalam melalui hidung selama 4 detik, kemudian tahan napas selama 7 detik, dan kemudian meniup udara keluar dari mulut selama 8 detik. Kamu akan segera jatuh tertidur dalam waktu kurang dari 15 detik, setelah mengulangi metode ini tiga kali.

Berolahraga Teratur

Olahraga sudah dikenal memiliki banyak manfaat, salah satunya untuk menjaga kualitas tidur agar tetap baik. Oleh karena itu, berolahraga dapat menjadi cara mengatasi susah tidur yang bisa kamu coba. Lakukan olahraga secara teratur, meski hanya sekadar berenang atau berjalan. Namun, pastikan untuk tidak melakukan olahraga yang terlalu berat, apalagi jika sudah dekat dengan jam tidur.

Cara Mengatasi Susah Tidur

Ilustrasi insomnia (Photo by Danfa on Pixaxbay)

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