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Insomnia can be defined as a situation where someone is having trouble sleeping or can not sleep well. The average person has experienced insomnia in his life. There are even more extreme states from 30 to 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 get attacked by older people. In addition, women more often said to suffer from insomnia than men. The other important information is Sleep Disorder Risk For Stroke.

Here are some tips that you can do to reduce the attacks of insomnia.

1. Exercise regularly.
Some research says that regular exercise can help people experiencing problems with sleep. Exercise should be performed in the morning and not a few minutes before bedtime. By exercising, you become a more optimal health so the body can fight stress that comes with better.

2. Avoid eating and drinking too much before bedtime.
Too much food will cause stomach discomfort, while drinking too much will cause your back often to urinate. Surely both of these conditions will disturb your sleep. But you can garlic consumption to make your sleep more easily.

3. Sleep in a comfortable environment.
At bedtime, turn off the lights, turn off the things that make noise, 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 increasing the clock late.

4. Reduce consume drinks that are stimulants or who makes you awake like tea, coffee. alcohol and cigarettes.
This drink will cause you which of course does not wake you need if you want to sleep.

5. Eat snacks that contain little carbohydrate at bedtime, when available, add a glass of warm milk.

6. Bathe with warm water 30 minutes or an hour before bedtime.
Warm water bath will cause sedation or stimulating effects of sleep. In addition, warm water baths are also reduces body tension.

7. Stop watching TV, reading books, at least an hour before bedtime.

8. Use your bed for sleeping.
This will help your body adjust to the environment in which to sleep. When you lie in bed, it will arise stimulus for sleep.

9. Perform regular relaxation activities.
Listening to music, practicing breathing, meditation or yoga, and others will help slow down the process that occurs in the body so your body becomes more relaxed. This situation will easily you to sleep.

10. Clear your mind.
Get rid of all your worries upon the mind. One way to do this is to write down all your thoughts through the media blogs.

11. Sleep and wake up in the regular time period every day.
Messed-up sleep time will disrupt your sleep time further.

This is the tips to reduce your sleep problems. Always remember that sleep is a basic requirement for growth and repair body organ function were disturbed. Insomnia is not a congenital disease and thus would be easily healed.

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

source blogdokter