{"id":139384,"date":"2022-06-23T15:42:21","date_gmt":"2022-06-23T08:42:21","guid":{"rendered":"http:\/\/210.57.208.200\/2022\/06\/23\/maintaining-good-sleep-pattern-by-avoiding-sleeping-pills\/"},"modified":"2022-06-24T17:02:35","modified_gmt":"2022-06-24T10:02:35","slug":"maintaining-good-sleep-pattern-by-avoiding-sleeping-pills","status":"publish","type":"post","link":"https:\/\/unair.ac.id\/en\/maintaining-good-sleep-pattern-by-avoiding-sleeping-pills\/","title":{"rendered":"Maintaining good sleep pattern by avoiding sleeping pills"},"content":{"rendered":"\n

UNAIR NEWS<\/strong> \u2013 For some people, getting used to staying up late causes insomnia, especially students during online learning. As the habit reduces the sleeping quality, they are forced to take sleeping pills to solve the problem.<\/p>\n\n

UNAIR<\/a> sleep specialist from the Faculty of Medicine dr Wardah Rahmatul Islamiyah SpN(K) stated that sleeping pills should not be an alternative to fix sleep disorders. Instead of getting better and more comfortable sleep, sleeping pills, such as CTM, only cause prolonged drowsiness. Sleeping pills are not safe for long-term consumption.<\/p>\n\n

\u201cThe side effect includes dependence on sleeping pills. It was fine in the beginning. Two weeks passed, the effect has gone, and the patient will think \u2018the pill doesn\u2019t work anymore\u2019 until they increase the dosage. Eventually, it leads to overdose,\u201d she said.<\/p>\n\n

In several cases, a doctor prescribes sleeping pills in the form of exogenous melatonin hormone, which will induce sleep. However, the usage is also limited.<\/p>\n\n

\u201cThe usage of exogenous melatonin hormone will last not more than two weeks because of the risk of stopping melatonin production naturally,\u201d she said.<\/p>\n\n

\"\"
dr Wardah Rahmatul Islamiyah SpN(K)<\/figcaption><\/figure>\n\n
Sleep quality depends on the sleep quantity<\/h5>\n\n

Getting back the body clock and resetting the sleeping pattern are not instant tasks. The sleep specialist from the Faculty of Medicine UNAIR said that sleep quality depends on the sleep quantity. Different age requires different sleep duration as well.<\/p>\n\n

\u201cChildren need 10 hours a day of sleep, and adolescents take eight hours, adults sleep for about six hours, while elders only need four to five hours. It is unlikely to get more than that unless the sleep quality is poor,\u201d dr Wardah said.<\/p>\n\n

Physical exercises and productive activities from the morning until the afternoon will also improve sleep quality. The tiredness from enduring activities will push the body to sleep better.<\/p>\n\n

Try sleep hygiene<\/h5>\n\n

According to medical science, high-quality sleep is the one that reaches stage three or deep sleep, which takes 1.5 hours from the drift off. It is a stage in which the person will not be easily awakened. Sleep hygiene or sleep preparation is one of many ways to get high-quality sleep.<\/p>\n\n

\u201cEating less than two hours before sleep is discouraged. The digestive system should have a break during that time,\u201d said her.<\/p>\n\n

She suggested exercising not more than four hours before bedtime to avoid the increasing cortisol before sleep. In addition, preparing a comfortable room and moment will also help, for instance, by switching off the lamp or dimming the lights.<\/p>\n\n

\u201cSleep is a \u2018simple thing\u2019 people commonly underestimate. If we cannot wisely maintain the \u2018simple thing\u2019, it will cause various illnesses. Therefore, high awareness is necessary to fix the irregular sleep problems,\u201d said dr Wardah.<\/p>\n\n

Author: Alysa Intan Santika<\/p>\n\n

Editor: Feri Fenoria<\/p>\n","protected":false},"excerpt":{"rendered":"

UNAIR NEWS \u2013 For some people, getting used to staying up late causes insomnia, especially students during online learning. As the habit reduces the sleeping quality, they are forced to take sleeping pills to solve the problem. UNAIR sleep specialist from the Faculty of Medicine dr Wardah Rahmatul Islamiyah SpN(K) stated that sleeping pills should […]<\/p>\n","protected":false},"author":79,"featured_media":139083,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[48,52,50,69],"tags":[4578,4614,8997,178,4615,168],"class_list":["post-139384","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-experts","category-featured-en","category-news-en-2","category-news-fk-en","tag-best","tag-indonesia-en-2","tag-state-university-en-2","tag-unair-en","tag-universitas-en","tag-universitas-airlangga-en"],"yoast_head":"\nMaintaining good sleep pattern by avoiding sleeping pills - Universitas Airlangga Official Website<\/title>\n<meta name=\"description\" content=\"Islamiyah SpN(K) said that sleeping pills should not be an alternative to fixing sleep disorders.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/unair.ac.id\/en\/maintaining-good-sleep-pattern-by-avoiding-sleeping-pills\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Maintaining good sleep pattern by avoiding sleeping pills - 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