Do not sleep soundly

Sleep we do every day, usually during sleep the body becomes unconscious and we are not aware of his surroundings. Sleeping itself consists of five phases, namely: drowsiness, light sleep, two stages of deep sleep and the last stage of REM sleep (rapid eye movement). In this REM stage of respiration, heart rate and eye movements became faster and the muscles in the limbs become paralyzed temporarily, at this stage is usually a dream happen.

Each person may be different sleep needs, and often people with different ages need different sleep duration. Babies need time to sleep around 17 hours, while older children need time to sleep as much as 10 hours. For most adults need 7-8 hours of sleep time.

People tend to sleep less at the time of getting older. Parents usually need more time to sleep, with the number and length of the growing phase of drowsiness to deep sleep then the time was reduced.


Insomnia or difficulty sleeping
Disturbed sleep or insomnia is the inability to get to sleep or stay asleep within a reasonable time. This situation may create a condition of the body becomes tired, because sleep is very important to our health as dietary adjustments or sports. Whatever the causes of disturbed sleep or insomnia, can affect us both physically or mentally. People who suffer from disturbed sleep or insomnia reported a lower quality of life compared with people who sleep well.

Complications from disturbed sleep or insomnia can include:

* Reduced to perform well in the job or the school.
* Can be psychological problems like depression or anxiety.
* Excess weight or obesity.
* Reduced immune system function.
* Boosting the risk of long-term illnesses, such as high blood pressure, heart disease and diabetes.


Causes and Diagnosis of Hard Sleeping or Insomnia
• Causes
Usually there is no one particular cause which can cause disturbed sleep or insomnia, but there are several factors that can contribute, such as:

* Health issues in psychology, such as stress or anxiety
* Physical health problems such as asthma or pain
* The effect of certain medications such as asthma medications, vertigo or depression
* Jet lag
* Environmental factors, such as noise, an uncomfortable bed, a condition that is too hot or cold
* Problems or lifestyle habits, like staying up at night, alcoholic beverages atapun use of stimulant such as nicotine

• Diagnosis
There are two types of disturbed sleep or insomnia, namely:

* Primary Insomnia
Primary insomnia is a factor of obvious cause. insomnia or disturbed sleep can affect about three out of 10 people who suffer from insomnia. Sleep patterns, sleep habits and environment before bed is often the cause of this type of primary insomnia.

* Secondary Insomnia
Secondary insomnia usually occurs due to the effect of something else, such as a medical condition. Psychological problems such as feelings of grief, depression and dementia can cause secondary insomnia is the fifth of 10 people. Besides the physical problems such as arthritis, diabetes and pain can also cause secondary insomnia and usually affects one in 10 people who suffer from insomnia or disturbed sleep. Secondary insomnia can also be caused by the side effects of drugs taken to a particular disease, use of illicit drugs or abuse alcohol. These factors may affect 1-2 of the 10 people who suffer from insomnia.

Insomnia can also be classified as temporary insomnia, short-term and long term. dari 2-3 malam tetapi terjadinya kurang dari 3 minggu." onmouseover="this.style.backgroundColor='#ebeff9'" onmouseout="this.style.backgroundColor='#fff'">Temporary insomnia usually occurs only a few nights, while the short-term insomnia lasts> from 2-3 tonight but the occurrence of less than three weeks. = 3 minggu." onmouseover="this.style.backgroundColor='#ebeff9'" onmouseout="this.style.backgroundColor='#fff'">For long-term insomnia itself can take place almost every night and there was> = 3 weeks.
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= 3 minggu." onmouseover="this.style.backgroundColor='#ebeff9'" onmouseout="this.style.backgroundColor='#fff'">Overcoming Difficult Sleeping or Insomnia
insomniaUntuk sleep problems or insomnia is usually done by two ways, namely by psychological and through the help of medication. Handling the first usually will first be assisted by way of psychology, if later deemed appropriate will be given the form of additional new drugs.

Below are descriptions of two ways:

1. Psychological Therapy
Consultant psychologist can usually be easily taught relaxation techniques that can help overcome insomnia. They also usually provide consulting services to talk (psychotherapy) can help people to deal with events such as losing someone close or household problems that can cause insomnia, or insomnia.

In addition to the above, there is also a therapy of sleep, which includes cognitive behavior therapy (CBT) that can cope with anxiety problems that disturb sleep and also helps build a positive view of sleep.

Cognitive behavior therapy include:
* Knowledge of good sleep habits. When used as a sleep hygiene habits can help to improve the quality of sleep.
* Relaxation techniques, such as exercise pelemasan muscle and breathing exercises can be used to overcome anxiety at bedtime. This technique allows us to control the breathing, heartbeat, muscle tension and mood.
* Cognitive Therapy, including by replacing the anxiety about not sleeping with the other positive things.
* Control of stimuli, including in it to restrict the activities undertaken in the bedroom just to get some rest.
* Restricted sleep, the therapy is to limit your time in bed, making sleep even less and be more tired the next night. Once the quality of sleep has increased, then the sleep time will increase again gradually.

2. Drugs
* Kind of hypnotic drugs such as diazepam and lorazepam may be prescribed by a doctor in the short term to overcome the problem of insomnia or disturbed sleep heavy. But these drugs have side effects drowsiness the next day and cause symptoms of addiction.
* Drugs that are anti-allergy sedative like difenhidramin and promethazin also be used to cope with insomnia or trouble sleeping. But these drugs can be in the body for a long time and caused a hangover effect in the morning.
* In addition to prescription drugs above, there are several studies showing that the herb valerian is also effective for overcoming insomnia or disturbed sleep. In addition Passiflora and wild lettuce extract and Lavender and chamomile are also traditionally used to overcome insomnia or disturbed sleep, although there has been no research to prove it. Should first consult with your doctor or pharmacist if you want to use these herbal ingredients to overcome insomnia or disturbed sleep.