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Bagaimana Cara Mengatasi Sulit Tidur saat Mengalami Gangguan Kecemasan?

Bagaimana Cara Mengatasi Sulit Tidur saat Mengalami Gangguan Kecemasan?
Credit: Freepik

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Bagikan :


Rasa cemas sebenarnya adalah emosi yang wajar bagi manusia. Rasa cemas dapat muncul sebagai respon normal terhadap stres. Ketika pemicu stres ini hilang, maka rasa cemas akan berangsur-angsur mereda.

Namun terkadang kecemasan yang Anda rasakan dapat mengganggu aktivitas Anda sehari-hari, terutama di malam hari. Gangguan kecemasan tersebut dapat membuat Anda sulit tidur. Sebaliknya, sulit tidur juga membuat gangguan kecemasan Anda sulit mereda. Lantas, bagaimana cara agar bisa tertidur ketika mengalami gangguan kecemasan?

 

Baca juga: Kenali Bentuk-Bentuk Gangguan Kecemasan Berikut Ini

 

Tips Mengatasi Sulit Tidur Ketika Mengalami Gangguan Kecemasan

Gangguan kecemasan sering kali terjadi di malam hari karena malam hari adalah waktu di mana semua menjadi lebih tenang, aktivitas melambat sehingga peluang untuk merasa khawatir dan tidak tenang mulai meningkat. Pikiran-pikiran inilah yang membuat kecemasan bertambah dan sulit tidur.

Bagi Anda yang mengalami gangguan kecemasan menjelang waktu tidur, berikut ini ada beberapa hal yang bisa Anda lakukan agar dapat tidur nyenyak:

 

Atur Napas Anda

Dilansir dari Psych Central, salah satu cara terbaik mengatasi kecemasan adalah dengan latihan pernapasan. Dengan latihan pernapasan, Anda akan mengaktifkan respon rest and digest atau yang dikenal sebagai sistem saraf parasimpatis.

Ini adalah respon otomatis dari tubuh untuk fokus pada proses pemulihan yang merupakan kebalikan dari respon fight or flight ketika menghadapi tekanan. Dengan latihan pernapasan, termasuk pernapasan diafragma perut, hal ini merupakan salah satu cara efektif untuk mengaktifkan saraf vagus dan memicu relaksasi dalam tubuh dengan cepat. 

 

Kenali Pemicu Kecemasan Anda

Setiap kecemasan yang Anda rasakan pasti ada pemicunya. Apakah kecemasan Anda dipicu dari kondisi fisik atau masalah lain yang Anda hadapi seperti masalah keluarga, pekerjaan, hubungan dengan pasangan, dan lain-lain.

Terkadang tidak mudah menyadari dan mengakui hal-hal yang dapat memicu kecemasan tersebut. Namun jika masalah pemicu kecemasan tersebut terus-menerus diabaikan dan tidak ditangani dengan tepat, hal ini justru menyebabkan gangguan kecemasan yang Anda rasakan semakin parah.

 

Menulis jurnal membantu menguraikan hal-hal mengganggu pikiran Anda. Menulis jurnal sebelum tidur membantu mengosongkan ruang di pikiran dan membantu memutus rasa kecemasan yang Anda rasakan.

Meskipun tidak dapat secara langsung menyelesaikan masalah atau hal-hal yang menyebabkan kecemasan Anda, namun menulis jurnal dapat menjadi terapi yang menenangkan sehingga Anda dapat tidur lebih nyenyak.

 

Tonton juga:

 

Buat Jadwal Tidur yang Teratur

Cara lain yang bisa membantu Anda untuk tidur lebih nyenyak adalah dengan menciptakan kebiasaan tidur yang sehat setiap harinya. Selalu tidur  dan bangun di jam yang sama setiap harinya, termasuk ketika akhir pekan.

Menjelang tidur, kurangi aktivitas seperti menonton televisi, menyimak sosial media, minum minuman berkafein, dan merokok yang hanya akan membuat Anda sulit tidur. Jauhkan diri Anda dari gawai minimal 30 menit sebelum tidur untuk mengkondisikan diri Anda tidur lebih mudah. Sebagai gantinya, Anda dapat menenangkan diri dengan mendengarkan musik atau membaca buku.

 

Buat Suasana Kamar yang Nyaman

Suasana tidur yang nyaman akan membantu Anda lebih tenang, rileks sehingga lebih mudah tidur nyenyak. Agar kamar tidur Anda kondusif, hindari meletakkan terlalu banyak barang di tempat tidur, pastikan kamar Anda bersih dan rapi dan memiliki lampu temaram. Lampu temaram akan membantu Anda lebih mudah terlelap jika dibandingkan dengan lampu yang terang.

Baca juga: 6 Tips Mengatasi Rasa Cemas Berlebihan

 

Gangguan kecemasan dapat menyebabkan Anda sulit tidur. Apabila cara-cara di atas tidak mampu mengatasi masalah kecemasan dan gangguan tidur, Anda dapat berkonsultasi dengan dokter atau psikolog untuk mendapat penanganan yang sesuai. Dokter dapat merekomendasikan cognitive behavioral therapy (CBT) atau terapi dan pengobatan lainnya untuk meredakan kecemasan dan membuat Anda bisa tertidur.

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

 

 

Writer : Ratih AI Care
Editor :
  • dr Anita Larasati Priyono
Last Updated : Sabtu, 15 April 2023 | 23:37
Tags : Insomnia gangguan cemas

Cox, J. (2022). Is Anxiety Stopping You from Sleeping? Try These Tips. Available from: https://psychcentral.com/anxiety/how-to-sleep-with-anxiety

Sleep Foundation. (2022). Anxiety dan Sleep. Available from: https://www.sleepfoundation.org/mental-health/anxiety-and-sleep

Health Harvard. (2020). Tips for beating anxiety to get a better night’s sleep. Available from: https://www.health.harvard.edu/mind-and-mood/tips-for-beating-anxiety-to-get-a-better-nights-sleep

Blain, T. (2022). How to Sleep With Anxiety. Available from: https://www.verywellmind.com/how-to-sleep-with-anxiety-5224455

 

Cleveland Clinic. Sleep Anxiety. Available from: https://my.clevelandclinic.org/health/diseases/21543-sleep-anxiety#

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        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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