7 Cara Alami Mengatasi Insomnia

7 Cara Alami Mengatasi Insomnia

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Insomnia atau susah tidur dapat mengganggu produktivitas Anda di pagi hari. Insomnia membuat Anda tidak dapat beristirahat dengan baik meski memiliki waktu yang cukup untuk beristirahat. Akibatnya, tubuh yang seharusnya beristirahat justru merasa kelelahan keesokan harinya. Sejatinya, untuk mengatasi keluhan ini yang utama ialah penatalaksanaan secara alami. Yuk, simak tips selengkapnya!

 

Cara Alami Mengatasi Insomnia

Penyebab insomnia bisa bermacam-macam, mulai dari stres, gaya hidup, gangguan psikologi, hingga penggunaan obat-obatan. Sebelum menentukan tata laksana apa yang tepat untuk insomnia, penting untuk mengetahui penyebab insomnia yang dialami. Berikut ini beberapa tips yang dapat Anda lakukan untuk mengatasi insomnia:

 

1. Lakukan Kegiatan yang Menyenangkan

Ketika terjaga di waktu tidur Anda, coba lakukan hal yang menyenangkan. Misalnya, mendengarkan musik, membaca buku, menggambar, atau hobi sederhana lainnya. Dengan melakukan kegiatan menyenangkan, Anda akan merasa lebih rileks dan tanpa beban sehingga mudah mengantuk. Saat kantuk melanda, segeralah menuju tempat tidur.

2. Hindari Olahraga Mendekati Jam Tidur

Olahraga pada dasarnya sangat baik untuk kesehatan. Kegiatan ini dapat membuat peredaran darah lebih lancar sehingga Anda dapat tidur lebih nyenyak. Beberapa olahraga yang bisa Anda lakukan sebelum tidur di antaranya senam ringan, sepeda statis, dan angkat beban di rumah. Lakukan olahraga setidaknya 30 menit per hari dengan intensitas sedang setiap 2-3 hari sekali.

Hindari olahraga di jam malam sebelum Anda tidur. Olahraga untuk membantu meredakan insomnia dapat Anda lakukan di sore hari atau sebelum jam makan malam.

3. Buat Kamar Tidur Anda Nyaman

Salah satu cara alami mengatasi insomnia adalah dengan membuat kamar tidur Anda menjadi sangat nyaman untuk tidur. Bereskan barang-barang yang tidak diperlukan di kamar terutama kasur Anda. Pastikan kamar Anda bersih dan rapi, serta bebas dari tungau dan debu. Jika perlu, Anda bisa menggunakan aromaterapi aroma lavender atau peppermint untuk membuat tidur lebih nyenyak.

4. Batasi Porsi Makan Malam

Di saat jam makan malam, hindari makan malam dengan porsi berlebih atau makan makanan dengan kandungan lemak jenuh tinggi. Hal ini akan menyebabkan sistem pencernaan bekerja lebih berat sehingga tubuh justru akan menjadi sulit beristirahat. Anda bisa menyiapkan camilan sehat seperti buah, yoghurt atau biskuit rendah lemak jika lapar saat tengah malam.

5. Minum Susu Hangat

Minum susu hangat baik untuk mengatasi insomnia. Susu mengandung triptofan dan melatonin yang dapat membantu menenangkan pikiran. Sedangkan melatonin dapat membantu mengendalikan ritme sirkadian sehingga dapat mempersiapkan tubuh untuk tidur. Meskipun menyehatkan dan baik untuk membantu mengatasi insomnia, namun minum susu di malam hari dapat meningkatkan risiko penambahan berat badan. Untuk mencegahnya, pilih susu yang minim kandungan gula dan minumlah di saat sore hari atau sebelum makan malam.

6. Atur Jam Tidur

Upayakan mengatur jam tidur yang konsisten setiap harinya termasuk ketika hari libur. Jika Anda menetapkan jam tidur Anda adalah pukul 9 malam, maka cobalah untuk disiplin mengatur jadwal dengan tidur setiap harinya pukul 9 malam. Kurangi kegiatan sebelum waktu tidur Anda sehingga dapat tidur tepat waktu. Pada beberapa hari pertama tentu ini tidak mudah, namun Anda perlu terus mencoba hingga mendapatkan jam tidur yang konsisten. 

7. Relaksasi

Banyak para ahli menyarankan relaksasi untuk mengatasi insomnia atau gangguan tidur. Relaksasi bisa dilakukan dengan banyak cara seperti yoga, meditasi, atau pijat. Dengan relaksasi, Anda dapat lebih fokus dan meningkatkan konsentrasi, mengurangi stres, meredakan depresi, dan membuat otot rileks. Selain cara di atas, ada beberapa cara alami tanpa obat-obatan yang bisa Anda coba untuk mengatasi insomnia seperti akupuntur, akupresur, dan terapi lainnya. Segera konsultasikan ke dokter jika insomnia Anda semakin parah. Insomnia yang tidak ditangani dengan baik dapat berdampak bagi fungsi organ lainnya dalam tubuh Anda.

 

Mau tahu informasi seputar penyakit lainnya? Cek di sini, ya!

Writer : Ratih AI Care
Editor :
  • dr Ayu Munawaroh, MKK
Last Updated : Minggu, 16 April 2023 | 18:42
Tags : Insomnia gangguan psikologi

Sumber:

 

  1. Dasgupta R. Everything You Need to Know About Insomnia (2020). Available from: https://www.healthline.com/health/insomnia.
  2. Dimitriu A. Treatments for Insomnia (2020). Available from: https://www.sleepfoundation.org/insomnia/treatment.

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        #12025-04-10 11:29:50GET/penyakit/cara-alami-mengatasi-insomnia1113063