8 Tips Cara Tidur Lebih Cepat dan Nyenyak | Solusi Susah Tidur! | PHS Indonesia

Hai PHS Fam! ????
Setelah melakukan tantangan untuk bangun pagi selama 30 hari kemarin, kami mendapat banyak ilmu mengenai cara dan tips tidur lebih awal, cara bangun pagi segar dan bagaimana cara mendapatkan tidur yang lebih nyenyak. Kami sekarang akan berbagi ilmu kami mengenai cara tidur agar lebih cepat dan cara mendapat kualitas tidur yang lebih baik karena kedua hal ini adalah tantangan sebenarnya pada challenge bangun pagi sebelumnya.

Di sini kami berbagi 8 Tips agar kalian bisa lebih cepat tidur dan beberapa tips tambahan lainnya yang kami tidak terapkan atau tidak bekerja untuk kami. Semoga Tips kami membantu kalian!

Cara yang kami berikan mungkin dapat membantu mengatasi gangguan insomnia ringan kalian, semoga berhasil!

Video bangun pagi selama 30 hari:
https://youtu.be/mfNjgotd2Jw

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⚠CEK LINK STUDI DI BAWAH⚠
Banno, M., Harada, Y., Taniguchi, M., Tobita, R., Tsujimoto, H., Tsujimoto, Y., Kataoka, Y., & Noda, A. (2018). Exercise can improve sleep quality: A systematic review and meta-analysis. PeerJ, 6. https://doi.org/10.7717/peerj.5172

Bedrosian, T. A., & Nelson, R. J. (2017). Timing of light exposure affects mood and brain circuits. Translational Psychiatry, 7(1), e1017. https://doi.org/10.1038/tp.2016.262

Bonmati-Carrion, M. A., Arguelles-Prieto, R., Martinez-Madrid, M. J., Reiter, R., Hardeland, R., Rol, M. A., & Madrid, J. A. (2014). Protecting the Melatonin Rhythm through Circadian Healthy Light Exposure. International Journal of Molecular Sciences, 15(12), 23448. https://doi.org/10.3390/ijms151223448

Does White Noise Really Help You Sleep Better? (2016, January 6). Greatist. https://greatist.com/live/sleep-white-noise
Farokhnezhad Afshar, P., Bahramnezhad, F., Asgari, P., & Shiri, M. (2016). Effect of White Noise on Sleep in Patients Admitted to a Coronary Care. Journal of Caring Sciences, 5(2), 103–109. https://doi.org/10.15171/jcs.2016.011

Hower, I. M., Harper, S. A., & Buford, T. W. (n.d.). Circadian Rhythms, Exercise, and Cardiovascular Health. Journal of Circadian Rhythms, 16. https://doi.org/10.5334/jcr.164

Okamoto-Mizuno, K., & Mizuno, K. (2012). Effects of thermal environment on sleep and circadian rhythm. Journal of Physiological Anthropology, 31(1), 14. https://doi.org/10.1186/1880-6805-31-14

Stevens, R. G., & Zhu, Y. (2015). Electric light, particularly at night, disrupts human circadian rhythmicity: Is that a problem? Philosophical Transactions of the Royal Society B: Biological Sciences, 370(1667). https://doi.org/10.1098/rstb.2014.0120

The Effects of Red and Blue Lights on Circadian Variations in Cortisol, Alpha Amylase, and Melatonin. (n.d.). Retrieved July 20, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2905913/

Tosini, G., Ferguson, I., & Tsubota, K. (2016). Effects of blue light on the circadian system and eye physiology. Molecular Vision, 22, 61–72.
Trouble Sleeping? (n.d.). Retrieved July 20, 2020, from https://web.stanford.edu/~dement/temp.html

????MUSIC
Easy Jam by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100245
Artist: http://incompetech.com/