7 Ways to Overcome Insomnia at Night, Easy and Without Consuming Drugs

Kapanlagi.com - Sleep disturbances at night may be felt by some people and feel very disturbing. Because lack of sleep can be a problem for health and affect daily performance. However, there are ways to overcome difficulty sleeping at night, easy and without consuming drugs.

In general, adults need 7 to 8 hours of sleep per day. So if sleep time is reduced or disturbed, it can cause various problems, including causing health problems, excessive drowsiness, decreased brain performance, including disrupting daily activities.

This difficulty sleeping condition is a symptom of insomnia. The causes can vary, ranging from unhealthy lifestyles, staying up late, psychological disorders, or side effects of drug use.

Although there are drugs to overcome difficulty sleeping, the use of chemical drugs can have side effects for the future. So it would be better to use ways to overcome difficulty sleeping at night without consuming drugs.

There are many easy ways to overcome difficulty sleeping at night without consuming drugs. Starting from ways to overcome difficulty sleeping at night by consuming healthy foods and drinks, ways to overcome difficulty sleeping by self-reflection, and so on.

Then how to overcome difficulty sleeping at night easily and without consuming drugs?

To overcome difficulty sleeping at night, easily and without consuming drugs, you can follow some of the methods below. Here are 7 ways to overcome insomnia at night easily and without consuming drugs as quoted from various sources.

1. Avoid Heavy Dinner

(credit: freepik.com)

An easy way to overcome insomnia at night without consuming drugs is to avoid eating a heavy dinner before going to bed. If you want to have dinner, at least do it 3 hours before you go to sleep.

2. Do Meditation Before Sleep

(credit: freepik.com)

Meditation before sleep can be a way to overcome insomnia at night without taking medication. You can do this meditation on your bed by closing your eyes and focusing. It is recommended to do it for 10 to 15 minutes at night or in the morning. Meditation is also useful for reducing stress that arises.

3. Use Lavender Oil

(credit: freepik.com)

Lavender oil has a fragrance that can bring calmness to the body and mind. So, lavender oil is a way to overcome insomnia at night that you can do.

The way to do it is simply by dropping a few drops into warm water used for bathing before sleep. Or you can also use lavender oil to wash bed sheets and pillowcases.

4. Reading Books

(credit: freepik.com)

Reading books can also help overcome difficulty sleeping at night. Reading books is recommended over using a cellphone. Because using a cellphone before bed can trigger stress that will disturb your sleep. So you can read favorite books like novels, or your favorite themes.

5. Give a Little Massage

(credit: freepik.com)

One way to overcome difficulty sleeping at night is by giving a little massage to the body. The parts of the body that can be massaged to overcome difficulty sleeping are the feet or toes.

You can easily perform the massage technique yourself. Specifically, massage the top of the toes by pressing for a few seconds, then massage the back of the toes moving up and down. Also, massage the soles of the feet with circular motions.

6. Consume Drinks that are Believed to Prevent Insomnia

(credit: freepik.com)

There are several drinks that can be a way to overcome difficulty sleeping at night. Some of these drinks include coconut water, warm milk and honey, chamomile tea, banana milkshake, and almond smoothies.

You can try and make some of these drinks to overcome difficulty sleeping at night. Drinks with milk content at least have amino acids that can stimulate sleep and increase serotonin as a natural sedative.

7. Turn Off the Lights

(credit: freepik.com)

When going to sleep, it is advisable to have the bedroom lights turned off. A dark room can stimulate quick sleep. If you cannot turn off the lights, you can use a sleep mask to help overcome difficulty sleeping at night.

A dark environment will provide better sleep. The body can rest well. If the room is bright enough, some organs will continue to work. This condition can prevent the body from resting in a relaxed state.

So those are 7 ways to overcome difficulty sleeping at night, easy and without consuming medication. In addition, you also need to maintain the condition of your body and mind to have good sleep quality. If insomnia persists, you can seek medical help to overcome difficulty sleeping.

(kpl/nlw/gen)