Here are suggestions from Dr. Andreas Prasadja RPSGT Sleep Disorder Clinic, RS Mitra Kemayoran, Central Jakarta.
1. Inadequate sleep needs, is at least eight hours per day.
2. Nine hours before bedtime, should avoid the consumption of energy drinks that contain caffeine as well as coffee, tea. When Moms want to consume coffee or tea, you should do the morning. Because caffeine is lost from the blood circulation after nine - 12 hours. Caffeine consumed too close to bedtime will only hinder the coming of drowsiness.
3. Dispose of smoking, although the content of nicotine in cigarettes only work for 30 minutes, but nicotine addiction is a strong substance, so that people who are already addicted to cigarettes might wake up at midnight just because they want to smoke and of course it interfere with sleep.
4. Do not consume alcohol, because alcohol can give effect to urinate constantly at night.
5. Eat and drink in moderation, so as not to satiety and hunger at night.
6. Better sports (gym) should not be done at night! Suggested three hours before bedtime, you're done exercising. Exercise does make the body tired, but actually increase brain levels of adrenaline that refreshing.
7. An hour before bedtime, leave all the work and get used to resting the body and mind with fun activities but are relaxing such as listening to music. Avoid activities that make us "excited".
8. Do not go to bed when sleepy and felt not really want to sleep. Therefore if it is really sleepy then climbed into bed. Do not engage in any activity in bed besides sleeping and having sex with a partner. So first identify strategies, such as a biological clock new Moms can sleep between the hours of 10 or 11 at night, preferably at half past nine at night turn off all the gadgets such as mobile phones, televisions, computers, or lights. Create a cozy atmosphere in the bedroom, if necessary use a blindfold mask during sleep.
9. If insomnia lasts all night and began to interfere with work and daily activities, you should consult a physician. Your doctor will help find the cause of insomnia and will treat as necessary.
10. Do not take sleep medication without the advice of a doctor. The drug may be reduced slightly complaints but use continuously for a period of time will lead to addiction (addiction). Addition, people with insomnia also have to understand that the situation is a complete lack of sleep lack of sleep due to poor sleep quality, sleep duration was not less.
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