Terapkan Sleep Hygiene Untuk Tidur Berkualitas

Terapkan Sleep Hygiene Untuk Tidur Berkualitas

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Kesulitan tidur adalah masalah yang cukup serius untuk hampir semua orang. Pasalnya tidak mendapatkan tidur nyenyak dapat menyebabkan Anda merasa lemas, tidak fokus dan sering mengantuk ketika akan melakukan aktivitas di pagi dan siang hari. Waktu tidur yang normal adalah selama 7-8 jam sehari. Sebagian besar penyebab susah tidur adalah kebiasaan waktu tidur yang tidak tepat maupun beberapa kebiasaan sebelum tidur yang menyebabkan gangguan tidur. Untuk itu, berikut adalah beberapa cara sederhana yang bisa kamu lakukan untuk bisa mendapatkan tidur yang berkualitas.

Jadwalkan Waktu Tidur

Ada baiknya Anda menjadwalkan waktu tidur seperti saat Anda meminum obat. Dengan demikian, waktu tidur akan menjadi bagian dalam daftar prioritas untuk Anda patuhi. Membuat jadwal tidur secara tidak langsung akan mengurangi waktu Anda untuk begadang dan mulai menjadi lebih mengantuk disaat jadwal tidur. Demikian juga, untuk jadwal bangun tidur tetap di waktu yang sama setiap harinya, baik saat akhir pekan ataupun hari libur kamu. Hal ini akan membantu kamu untuk bisa tidur nyenyak di malam hari. Waktu bangun tidur yang konsisten akan membantu kamu untuk membangun keinginan tidur tepat waktu. Memperpanjang waktu tidur di akhir pekan atau hari libur justru akan membuat kamu mengalami kesulitan tidur dan bangun lebih awal saat hari kerja umumnya

Relaksasi Sebelum Tidur 

Hal yang tak kalah penting dan dapat kamu lakukan adalah melakukan aktivitas relaksasi misalnya mandi air hangat sebelum tidur. Cara lain adalah Anda mungkin dapat mencoba menggunakan aromaterapi dan membaca buku sebelum tidur. Beberapa aktivitas ini dapat menurunkan hormon stres Anda, sehingga Anda bisa menjadi lebih rileks dan siap memasuki waktu tidur yang berkualitas. Berolahraga sebelum tidur juga dapat menyebabkan Anda lebih susah memulai tidur, sehingga Anda bisa mencoba untuk berolahraga di sore hari. Berolahraga dapat membantu Anda memiliki perasaan hati yang lebih baik, namun hindari melakukannya sebelum tidur.

Jauhi Gadget Saat Akan Tidur

Perangkat elektronik bisa membuat Anda terjaga sepanjang malam karena Anda mungkin lupa waktu saat bermain gadget. Selain itu, bermain gadget juga dapat menurunkan rasa kantuk Anda. Untuk itu, sangat disarankan untuk menjauhi gadget setidaknya satu jam sebelum tidur. Sehingga kamu mendapatkan pikiran yang tenang dan siap tidur nyenyak

Ciptakan Lingkungan Tidur yang Nyaman

Mematikan lampu dan membuat suhu ruangan yang nyaman penting untuk menjaga supaya tidur Anda lebih terjaga sepanjang malam. Memasang lagu yang menenangkan dan menggunakan aromaterapi juga bisa Anda coba untuk menciptakan suasana tidur yang tenang dan nyaman. Kasur dan seprei yang nyaman juga dapat diperhatikan agar Anda tidur lebih nyenyak sepanjang malam.

Hindari Minum Kafein dan Alkohol

Kafein dan alkohol adalah beberapa jenis minuman yang bersifat stimulan sehingga dapat membuat Anda lebih terjaga di waktu tidur Anda. Apabila Anda sudah terbiasa dengan mengonsumsi kopi atau alkohol, mungkin Anda dapat mencoba mengganti waktu konsumsi dan menguranginya perlahan. 

Ketika Terbangun Jangan Melihat Jam

Jika terbangun saat tidur jangan melihat jam, karena ini akan membuat Anda khawatir dan memulai untuk menghitung berapa lama sisa waktu Anda untuk tidur. Kekhawatiran akhirnya dapat membuat Anda tidak lagi bisa tidur dengan nyenyak dan akhirnya menyebabkan insomnia. Daripada melihat jam lebih baik bangun dari tempat tidur jika setelah 20 menit tidak bisa tidur kembali. Cobalah untuk menenangkan pikiran dan lakukan sesuatu yang santai untuk membuat tidur kembali seperti mendengarkan musik, atau minum minuman hangat untuk membuat kamu mengantuk dan tidur kembali. 

 

Jika Anda mengalami kesusahan tidur dalam waktu yang lama dan menyebabkan gangguan Anda beraktivitas sebaiknya lakukan konsultasi pada dokter. Mungkin penyebab kesusahan Anda tidur adalah stres dan kecemasan berkepanjangan. Insomnia dapat disembuhkan meskipun mungkin memerlukan waktu yang cukup lama dan kepatuhan dalam berobat ataupun menerapkan kebiasaan tidur yang baik.

 

Edited by: dr. Benita Arini Kurniadi

Last updated: 19/05/2021

Writer : Editor AI Care
Editor :
  • Editor AI Care
Last Updated : Jumat, 14 April 2023 | 11:28
Tags : sleep hygiene tidur nyenyak

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