How was your sleep quality last night? Do you have a good night's sleep? The National Sleep Foundation reports that 68 percent of the population aged 18-29 years, and 59 percent of the population aged 30-64 years, have insomnia. What is INSOMNIA? How to Fix with INSOMNIA Syndrome? Here's the explanation.

Let's see, "What is Insomnia?"

Insomnia is a sleep disorder characterized by difficulty sleeping or staying asleep, even if you have the chance to sleep. Generally, somebody who had insomnia will not be satisfied with their quality of sleep and still feel tired when waking up the next morning. This condition may be due to frequent waking up in the middle of sleep, which is also one of the symptoms of insomnia.

This sleep disorder can be caused by many things. So in general, based on the cause, this sleep disorder is divided into:
  1. Primary insomnia. Insomnia is not due to other health problems, and
  2. Secondary insomnia. Insomnia that occurs due to a particular health disorder.
While based on the length of time the occurrence, sleep disorders are distinguished into:
  1. Acute insomnia. Insomnia that occurs in a relatively short time due to certain causes such as nervous approaching the exam. This acute insomnia generally occurs for one night to several weeks, and
  2. Chronic insomnia. Insomnia in a relatively long time frame that occurs due to unfavorable psychological conditions that can last three nights every week to several months.
In fact, you need to know that having quality sleep time less is able because many things, from the risk of working accidents, the daily productivity is disrupted, the ability to remember the decline, the opportunity to gain weight up to decrease your skin beauty.

Here's, "How to Fix with Insomnia Syndrome?"

Many things you can try to do to fix this syndrome. But if the syndrome you are getting is the impact of thr other health problems you are having, you should to fix first with these health problems. Here are some effective ways to fix insomnia syndrome that you can try:

1. Change Your Lifestyle

One way to fix this insomnia is you can quitting smoking, because the content of nicotine contained in cigarettes is to be able to trigger difficulty sleeping. In addition, changing sleep patterns with constant waking and sleeping at the same time every day can form a habit for the body so as to affect the insomnia you have.

Some settings of exposure to light during sleep, not using the bedroom for activities that force the brain to work, getting used to sleep when feeling tired and avoid too long a nap can also affect your sleep quality.

2. Be careful with the food that you consume before bedtime

Some of research have proven that consuming drinks and foods containing caffeine before sleep, can make it difficult for you to fall asleep. A study published in the Journal of Clinical Sleep Medicine says that eating foods or drinks that contain 400 mg of caffeine six hours before sleep is still able to affect the quality of your sleep.

Too much to drink the water before sleep can also push you to wake up in the middle of your sleep to urinate. Drinking alcohol before sleep may also make you feel very sleepy, but you will only wake up afterwards and have trouble falling back asleep next.

3. Increase the quantity of physical activity

This step may not give you immediate impact quickly, but a research conducted of 11 women as participants with insomnia, successfully revealed that exercising 20 to 30 minutes everyday in four month routine, improved the quality of the participants.

4. Ask and Do the Consultation to the doctor as the health worker

This therapy is known as cognitive behavioural therapy which is usually done under the instruction of a trained health professional as well as a psychologist, with several methods and stages. These stages, among others, by helping you form your consistent sleep patterns, reduce your sleep time with the aim that next you really need to sleep so that your sleep time will increase by itself.

Some other techniques you can also try to follow such as relaxation and counseling techniques to eliminate the pressure or thoughts that usually prevent a person to sleep. Provision of sleeping pills is recommended to be taken if your doctor has suggested and failed any way you have tried to do.