Ternyata Ngantuk Berlebihan di Siang Hari Berbahaya, Ini Penjelasannya!
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MediandaTerkini – Sahabat medianda terkini belakangan kantuk berlebihan di siang hari sudah menjadi semacam epidemi yang dialami banyak orang. Bahkan menjangkiti banyak remaja dan dewasa muda di Indonesia.
Dapat kita lihat bagaimana konsumsi minuman penambah energi dan kafein sangat populer di kalangan muda. Dalam praktek sehari-hari, saya juga menemukan remaja-dewasa muda datang ke klinik dengan keluhan kantuk berlebihan.
Namun, setelah menjalani berbagai pemeriksaan, para pasien yang menduga dirinya menderita sleep apnea (mendengkur) atau narkolepsi ternyata didiagnosis dengan Behaviorally induced Insufficient Sleep Syndrome (BISS).
Sederhana saja, BISS adalah sebuah gangguan tidur yang disebabkan oleh pengurangan tidur hingga mengakibatkan kantuk berlebihan di siang hari.
Sahabat medianda terkini biasanya BISS dialami akibat tuntutan prestasi. Penderita BISS, secara sadar mengurangi waktu tidurnya untuk belajar atau bekerja. Untuk waktu singkat, pengurangan tidur tidak memiliki akibat yang nyata. Tetapi jika dilakukan terus-menerus untuk waktu yang lama, kantuk jadi semakin sulit dikendalikan.
Pada otak, BISS berakibat langsung pada penurunan kemampuan otak dan kondisi emosi. Sekelompok peneliti di Korea Selatan menemukan bahwa remaja penderita BISS akan memiliki prestasi akademis yang lebih rendah dibanding rekan-rekannya yang tidur normal.
Penelitian yang terbit pada Journal of Clinical Sleep Medicine ini juga menyebutkan bahwa beban hutang tidur, yang dilihat dari tidur berlebihan di akhir pekan, merupakan tanda dari menurunnya prestasi akademis.
Walau bisa diderita orang dewasa, pada umumnya kelompok usia remaja dan dewasa muda lebih rentan terkena. Ini disebabkan oleh berbedanya irama biologis remaja dan jadwal sosialnya. Remaja cenderung tidur larut, sementara aktivitas sudah dimulai pagi hari.
Bagaimana menghidarinya?
Sahabat medianda terkini yang pertama, mulai prioritaskan tidur! Sadari bahwa kondisi kurang tidur malah menurunkan kemampuan konsentrasi dan daya ingat. Kamu tak akan bisa berprestasi dengan fokus dan daya ingat yang buruk.
Ketahui bahwa dalam tidur juga terjadi proses konsolidasi memori. Semua bahan hapalan seolah ditata rapi dalam ingatan saat tidur.
Selanjutnya, batasi kehidupan sosial yang berkaitan dengan gadget. Satu komentar di sosial media akan berlanjut pada komentar balasan. Sebelum disadari, akhirnya detik sudah menjadi menit dan kita mengobrol di sosial media berjam-jam dengan mengorbankan waktu tidur. Hati-hati, jika Anda mulai sleeptexting artinya beban hutang tidur sudah sangat parah.
Atur jadwal dengan baik. Sejak sore hari selesaikan semua pekerjaan hingga malam hari tak ada pekerjaan yang tersisa. Atau jika merasa lebih enak belajar di malam hari, atur kehidupan sosial dilakukan di sore hari.
Jangan belajar sistem kebut semalam. Cicil semua pelajaran jauh hari. Menghadapi ujian dalam kondisi kurang tidur sangat tak efektif. Emosional, tak bisa fokus dan sulit memahami pertanyaan yang diberikan.
Hindari kafein dan minuman penambah energi di sore hari. Ketahui bahwa kafein bekerja sekitar 12 jam. Atur konsumsinya di pagi hari saja.
Sahabat medianda terkini berprestasi memang membutuhkan kerja keras. Tapi lebih penting lagi bekerja keras dengan cerdas. Sampai saat ini, belum ada satu zat pun yang dapat menggantikan efek restoratif tidur. Maka, langkah cerdas untuk meningkatkan performa adalah dengan memperhatikan kesehatan tidur! Semoga bermanfaat.
