Sleep disorders are conditions that occur when a person experiences abnormal sleep patterns. When that happens constantly, a decrease in the quality of sleep will have an impact on the health of the sufferer. This condition can be characterized by excessive drowsiness during the day, difficulty sleeping at night, as well as irregular sleep and wake cycles every day.
To prevent sleep disorders, a person needs to carry out healthy habits known as sleep hygiene. By having a good quality of sleep, a person will have a better quality of life and health. Here are some healthy habits to prevent sleep disorders:
Limiting Eating and Drinking Before Sleep
When you want to plan to sleep, avoid consuming heavy foods, fatty or fried foods, spicy foods, citrus fruits, and carbonated drinks, because it can trigger digestive disorders. After eating food and lying down directly can cause stomach acid to rise into the throat, and cause a hot throat.
This will make you easily wake up at night because of the sensation of burning sensation in the stomach and throat. In addition to avoiding these foods and drinks, avoid caffeine, alcohol and cigarettes before going to bed. Because the effects of caffeine and nicotine stimulants can disrupt sleep quality, until the residue is rinsed cleanly from the body.
Try to Sleep and Wake Up at the Same Time
Steps to prevent further sleep disorders can be done by sleeping and waking up at the same time every day. If you are accustomed to sleeping regularly, your body will get used to it. This rhythm is known as a circadian rhythm, which is an alarm on the body that follows every change in habits, such as physical, mental, and behavioral activities. Try to stick to the sleep schedule at the same time, even if you’re on holiday.
Limit Napping Hours
For someone with chaotic sleep patterns, napping will not help sleeping patterns that are already messy. Napping will actually make it difficult for them to fall asleep at night. So, napping is not a good way to replace disturbed nighttime sleep. However, if the situation requires you to rest by taking a nap, you can limit the time, a maximum of 30 minutes.
Do Special Things Before Sleeping
Specific things that can be done before going to bed are bathing or soaking in warm water, drinking milk, reading books, meditation or yoga. These things are done to relax the muscles of the body and tense mind. If you have time left, you can use it to prepare everything you need for tomorrow to avoid the rush of preparation in the morning.
Create a Comfortable Atmosphere
Steps to prevent further sleep disturbances can be done by creating a comfortable room atmosphere. Make sure the room is dark, cool, quiet, and adjust the room temperature to a comfortable temperature of 20-23 degrees Celsius. In addition, keep out noisy noises, stay away from devices, television, and other electronic devices that can disturb your calm while sleeping.
Do Exercise Regularly
Exercise to prevent sleep disorders can be done during the day. Decrease in body temperature after exercise can help cool the body and make drowsiness come faster, so you will easily fall asleep at night. Avoid exercising before going to sleep, because it actually makes it difficult for you to sleep.
This happens because exercise produces endorphins which have the effect of increasing morale. In addition, the body does not have enough time to cool the temperature back. So, the recommended time to exercise is before two in the afternoon every day.