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Communicative Language Teaching
A. BACKGROUND
The origins of Communicative Language Teaching (CLT) are to be found in the changes in the British language teaching tradition dating from the late 1960s. Until then, Situational Language represented the major British approach to teaching English as a foreign language. In Situational Language Teaching, language was taught by practicing basic structures in meaningful situation-based activities.
British applied linguists emphasized another fundamental dimension of language that was inadequately addressed in current approaches to language teaching at that time - the functional and communicative potential of language. They saw the need to focus in language teaching on communicative proficiency rather than on mere mastery of structures.
Another impetus for different approaches to foreign language teaching came from changing educational realities in Europe. With the increasing interdependence of European countries came the need for greater efforts to teach adults the major languages of the European Common Market and the Council of Europe, a regional organization for cultural and educational cooperation. Education was one of the Council of Europe's major areas of activity. It sponsored international conferences on language teaching, published monographs and books about language teaching. The need to articulate and develop alternative methods of language teaching was considered a high priority.
In 1971 a group of experts began to investigate the possibility of developing language courses on a unit-credit system, a system in which learning tasks are broken down into "portions or units, each of which corresponds to a component of a learner's needs and is systematically related to all the other portions" (van Ek and Alexander 1980: 6). The group used studies of the needs of European language learners, and in particular a preliminary document prepared by a British linguist, D. A. Wilkins (1972), which proposed a functional or communicative definition of language that could serve as a basis for developing communicative syllabuses for language teaching. Wilkins's contribution was an analysis of the communicative meanings that a language learner needs to understand and express. Rather than describe the core of language through traditional concepts of grammar and vocabulary, Wilkins attempted to demonstrate the systems of meanings that lay behind the communicative uses of language.
The work of the Council of Europe; the writings of Wilkins, Widdowson, Candlin, Christopher Brumfit, Keith Johnson, and other British applied linguists on the theoretical basis for a communicative or functional approach to language teaching; the rapid application of these ideas by textbook writers; and the equally rapid acceptance of these new principles by British language teaching specialists, curriculum development centers, and even governments gave prominence nationally and internationally to what came to be referred to as the Communicative Approach, or simply Communicative Language Teaching. (The terms notional-functional approach and functional approach are also sometimes used.) Although the movement began as a largely British innovation, focusing on alternative conceptions of a syllabus, since the mid-1970s the scope of Communicative Language Teaching has expanded. Both American and British proponents now see it as an approach (and not a method) that aims to (a) make communicative competence the goal of language teaching and (b) develop procedures for the teaching of the four language skills that acknowledge the interdependence of language and communication.
Howatt distinguishes between a "strong" and a "weak" version of Communicative Language Teaching:
There is, in a sense, a 'strong' version of the communicative approach and a 'weak' version. The weak version which has become more or less standard practice in the last ten years, stresses the importance of providing learners with opportunities to use their English for communicative purposes and, characteristically, attempts to integrate such activities into a wider program of language teaching.... The 'strong' version of communicative teaching, on the other hand, advances the claim that language is acquired through communication, so that it is not merely a question of activating an existing but inert knowledge of the language, but of stimulating the development of the language system itself. If the former could be described as 'learning to use' English, the latter entails 'using English to learn it.' (1984: 279)
B. APPROACH
1. Theory of language
The communicative approach in language teaching starts from a theory of language as communication. The goal of language teaching is to develop what Hymes (1972) referred to as "communicative competence." Hymes coined this term in order to contrast a communicative view of language and Chomsky's theory of competence. Chomsky held that linguistic theory is concerned primarily with an ideal speaker-listener in a completely homogeneous speech community, who knows its language perfectly and is unaffected by such grammatically irrelevant conditions as memory limitation, distractions, shifts of attention and interest, and errors (random or characteristic) in applying his knowledge of the language in actual performance. (Chomsky 1965: 3)
For Chomsky, the focus of linguistic theory was to characterize the abstract abilities speakers possess that enable them to produce grammatically correct sentences in a language. Hymes held that such a view of linguistic theory was sterile, that linguistic theory needed to be seen as part of a more general theory incorporating communication and culture. Hymes's theory of communicative competence was a definition of what a speaker needs to know in order to be communicatively competent in a speech community. In Hymes's view, a person who acquires communicative competence acquires both knowledge and ability for language use with respect to
1. whether (and to what degree) something is formally possible;
2. whether (and to what degree) something is feasible in virtue of the means of implementation available;
3. whether (and to what degree) something is appropriate (adequate, happy, successful) in relation to a context in which it is used and evaluated;
4. whether (and to what degree) something is in fact done, actually performed, and what its doing entails.
This theory of what knowing a language entails offers a much more comprehensive view than Chomsky's view of competence, which deals primarily with abstract grammatical knowledge.
Another linguistic theory of communication favored in CLT is Halliday's functional account of language use. "Linguistics ... is concerned... with the description of speech acts or texts, since only through the study of language in use are all the functions of language, and therefore all components of meaning, brought into focus" (Halliday 1970: 145). In a number of influential books and papers, Halliday has elaborated a powerful theory of the functions of language, which complements Hymes's view of communicative competence for many writers on CLT (e.g., Brumfit and Johnson 1979; Savignon 1983). He described (1975: 11-17) seven basic functions that language performs for children learning their first language:
a) the instrumental function: using language to get things;
b) the regulatory function: using language to control the behaviour of others;
c) the interactional function: using language to create interaction with others;
d) the personal function: using language to express personal feelings and meanings;
e) the heuristic function: using language to learn and to discover;
f) the imaginative function: using language to create a world of the imagination;
g) the representational function: using language to communicate information.
Learning a second language was similarly viewed by proponents of Communicative Language Teaching as acquiring the linguistic means to perform different kinds of functions.
At the level of language theory, Communicative Language Teaching has a rich, if somewhat eclectic, theoretical base. Some of the characteristics of this communicative view of language follow.
1. Language is a system for the expression of meaning.
2. The primary function of language is for interaction and communication.
3. The structure of language reflects its functional and communicative uses.
4. The primary units of language are not merely its grammatical and structural features, but categories of functional and communicative meaning as exemplified in discourse.
2. Theory of learning
In contrast to the amount that has been written in Communicative Language Teaching literature about communicative dimensions of language, little has been written about learning theory. Neither Brumfit and Johnson (1979) nor Littlewood (1981), for example, offers any discussion of learning theory. Elements of an underlying learning theory can be discerned in some CLT practices, however. One such element might be described as the communication principle: Activities that involve real communication promote learning. A second element is the task principle: Activities in which language is used for carrying out meaningful tasks promote learning (Johnson 1982). A third element is the meaningfulness principle: Language that is meaningful to the learner supports the learning process. Learning activities are consequently selected according to how well they engage the learner in meaningful and authentic language use (rather than merely mechanical practice of language patterns). These principles, we suggest, can be inferred from CLT practices (e.g., Little-wood 1981; Johnson 1982). They address the conditions needed to promote second language learning, rather than the processes of language acquisition.
More recent accounts of Communicative Language Teaching, however, have attempted to describe theories of language learning processes that are compatible with the communicative approach. Savignon (1983) surveys second language acquisition research as a source for learning theories and considers the role of linguistic, social, cognitive, and individual variables in language acquisition. Other theorists (e.g., Stephen Krashen, who is not directly associated with Communicative Language Teaching) have developed theories cited as compatible with the principles of CLT. Krashen sees acquisition as the basic process involved in developing language proficiency and distinguishes this process from learning. Acquisition refers to the unconscious development of the target language system as a result of using the language for real communication. Learning is the conscious representation of grammatical knowledge that has resulted from instruction, and it cannot lead to acquisition. It is the acquired system that we call upon to create utterances during spontaneous language use. The learned system can serve only as a monitor of the output of the acquired system. Krashen and other second language acquisition theorists typically stress that language learning comes about through using language communicatively, rather than through practicing language skills.
Johnson (1984) and Littlewood (1984) consider an alternative learning theory that they also see as compatible with CLT-a skill-learning model of learning. According to this theory, the acquisition of communicative competence in a language is an example of skill development. This involves both a cognitive and a behavioral aspect:
The cognitive aspect involves the internalisation of plans for creating appropriate behaviour. For language use, these plans derive mainly from the language system — they include grammatical rules, procedures for selecting vocabulary, and social conventions governing speech. The behavioural aspect involves the automation of these plans so that they can be converted into fluent performance in real time. This occurs mainly through practice in converting plans into performance. (Littlewood 1984: 74)
This theory thus encourages an emphasis on practice as a way of developing communicative skills.
C. Design
1. Objectives
Piepho (1981) discusses the following levels of objectives in a communicative approach:
a) an integrative and content level (language as a means of expression)
b) a linguistic and instrumental level (language as a semiotic system and an object of learning);
c) an affective level of interpersonal relationships and conduct (language as a means of expressing values and judgments about oneself and others);
d) a level of individual learning needs (remedial learning based on error analysis);
e) a general educational level of extra-linguistic goals (language learning within the school curriculum).
These are proposed as general objectives, applicable to any teaching situation. Particular objectives for CLT cannot be defined beyond this level of specification, since such an approach assumes that language teaching will reflect the particular needs of the target learners. These needs may be in the domains of reading, writing, listening, or speaking, each of which can be approached from a communicative perspective. Curriculum or instructional objectives for a particular course would reflect specific aspects of communicative competence according to the learner's proficiency level and communicative need.
2. The Syllabus
Discussions of the nature of the syllabus have been central in Communicative Language Teaching. We have seen that one of the first syllabus models to be proposed was described as a notional syllabus (Wilkins 1976), which specified the semantic-grammatical categories (e.g., frequency, motion, location) and the categories of communicative function that learners need to express.
The Council of Europe expanded and developed this into a syllabus that included descriptions of the objectives of foreign language courses for European adults, the situations in which they might typically need to use a foreign language (e.g., travel, business), the topics they might need to talk about (e.g., personal identification, education, shopping), the functions they needed language for (e.g., describing something, requesting information, expressing agreement and disagreement), the notions made use of in communication (e.g., time, frequency, duration), as well as the vocabulary and grammar needed. The result was published as Threshold Level English (van Ek and Alexander 1980) and was an attempt to specify what was needed in order to be able to achieve a reasonable degree of communicative proficiency in a foreign language, including the language items needed to realize this "threshold level."
3. Types of Learning and Teaching Activities
The range of exercise types and activities compatible with a communicative approach is unlimited, provided that such exercises enable learners to attain the communicative objectives of the curriculum, engage learners in communication, and require the use of such communicative processes as information sharing, negotiation of meaning, and interaction. Classroom activities are often designed to focus on completing tasks that are mediated through language or involve negotiation of information and information sharing.
4. Learner Roles
Discussing about learner role, Breen and Candlin in Richards & Rodgers (2001:166) describe the learner’s role within CLT is as negotiator between the self, the learning process, and the object of learning, emerges from and interacts with the role of joint negotiator within the group and within the classroom procedure and activities which the group undertakes.
5. Teacher Roles
Several roles are assumed for teachers in Communicative Language Teaching, the importance of particular roles being determined by the view of CLT adopted. Breen and Candlin describe teacher roles in the following terms:
The teacher has two main roles: the first role is to facilitate the communication process between all participants in the classroom, and between these participants and the various activities and texts. The second role is to act as an independent participant within the learning-teaching group. The latter role is closely related to the objectives of the first role and arises from it. These roles imply a set of secondary roles for the teacher; first, as an organizer of resources and as a resource himself, second as a guide within the classroom procedures and activities.... A third role for the teacher is that of researcher and learner, with much to contribute in terms of appropriate knowledge and abilities, actual and observed experience of the nature of learning and organizational capacities. (1980: 99)
Other roles assumed for teachers are needs analyst, counselor, and group process manager.
a) NEEDS ANALYST
The CLT teacher assumes a responsibility for determining and responding to learner language needs. This may be done informally and personally through one-to-one sessions with students, in which the teacher talks through such issues as the student's perception of his or her learning style, learning assets, and learning goals. It may be done formally through administering a needs assessment instrument, such as those exemplified in Savignon (1983). Typically, such formal assessments contain items that attempt to determine an individual's motivation for studying the language. For example, students might respond on a 5-point scale (strongly agree to strongly disagree) to statements like the following.
I want to study English because...
1) I think it will someday be useful in getting a good job.
2) it will help me better understand English-speaking people and their way of life.
3) one needs a good knowledge of English to gain other people's respect.
4) it will allow me to meet and converse with interesting people.
5) I need it for my job.
6) it will enable me to think and behave like English-speaking people.
On the basis of such needs assessments, teachers are expected to plan group and individual instruction that responds to the learners' needs.
b. counselor
Another role assumed by several CLT approaches is that of counselor, similar to the way this role is defined in Community Language Learning. In this role, the teacher-counselor is expected to exemplify an effective communicator seeking to maximize the meshing of speaker intention and hearer interpretation, through the use of paraphrase, confirmation, and feedback.
C. GROUP PROCESS MANAGER
CLT procedures often require teachers to acquire less teacher centered classroom management skills. It is the teacher's responsibility to organize the classroom as a setting for communication and communicative activities. Guidelines for classroom practice (e.g., Littlewood 1981; Finocchiaro and Brumfit 1983) suggest that during an activity the teacher monitors, encourages, and suppresses the inclination to supply gaps in lexis, grammar, and strategy but notes such gaps for later commentary and communicative practice. At the conclusion of group activities, the teacher leads in the debriefing of the activity, pointing out alternatives and extensions and assisting groups in self-correction discussion. Critics have pointed out, however, that non-native teachers may feel less than comfortable about such procedures without special training.
The focus on fluency and comprehensibility in Communicative Language Teaching may cause anxiety among teachers accustomed to seeing error suppression and correction as the major instructional responsibility, and who see their primary function as preparing learners to take standardized or other kinds of tests. A continuing teacher concern has been the possible deleterious effect in pair or group work of imperfect modeling and student error. Although this issue is far from resolved, it is interesting to note that recent research findings suggest that "data contradicts the notion that other learners are not good conversational partners because they can't provide accurate input when it is solicited" (Porter 1983).
6. The Role of Instructional materials
A wide variety of materials have been used to support communicative approaches to language teaching. Unlike some contemporary methodologies, such as Community Language Learning, practitioners of Communicative Language Teaching view materials as a way of influencing the quality of classroom interaction and language use. Materials thus have the primary role of promoting communicative language use. We will consider three kinds of materials currently used in CLT and label these text-based, task-based, and realia.
1. TEXT-BASED MATERIALS
There are numerous textbooks designed to direct and support Communicative Language Teaching. Their tables of contents sometimes suggest a kind of grading and sequencing of language practice not unlike those found in structurally organized texts. Some of these are in fact written around a largely structural syllabus, with slight reformatting to justify their claims to be based on a communicative approach. Others, however, look very different from previous language teaching texts. Morrow and Johnson's Communicate (1979), for example, has none of the usual dialogues, drills, or sentence patterns and uses visual cues, taped cues, pictures, and sentence fragments to initiate conversation. Watcyn-Jones's Pair Work (1981) consists of two different texts for pair work, each containing different information needed to enact role plays and carry out other pair activities. Texts written to support the Malaysian English Language Syllabus (1975) likewise represent a departure from traditional textbook modes. A typical lesson consists of a theme (e.g., relaying information), a task analysis for thematic development (e.g., understanding the message, asking questions to obtain clarification, asking for more information, taking notes, ordering and presenting information), a practice situation description (e.g., "A caller asks to see your manager. He does not have an appointment. Gather the necessary information from him and relay the message to your manager."), a stimulus presentation (in the preceding case, the beginning of an office conversation scripted and on tape), comprehension questions (e.g., "Why is the caller in the office?"), and paraphrase exercises.
2. TASK-BASED MATERIALS
A variety of games, role plays, simulations, and task-based communication activities have been prepared to support Communicative Language Teaching classes. These typically are in the form of one-of-a-kind items: exercise handbooks, cue cards, activity cards, pair-communication practice materials, and student-interaction practice booklets. In pair communication materials, there are typically two sets of material for a pair of students, each set containing different kinds of information. Sometimes the information is complementary, and partners must fit their respective parts of the "jigsaw" into a composite whole. Others assume different role relationships for the partners (e.g., an interviewer and an interviewee). Still others provide drills and practice material in interactional formats.
3. REALIA
Many proponents of Communicative Language Teaching have advocated the use of "authentic," "from-life" materials in the classroom. These might include language-based realia, such as signs, magazines, advertisements, and newspapers, or graphic and visual sources around which communicative activities can he built, such as maps, pictures, symbols, graphs, and charts. Different kinds of objects can be used to support communicative exercises, such as a plastic model to assemble from directions.
D. PROCEDURE
Because communicative principles can be applied to the teaching of any skill, at any level, and because of the wide variety of classroom activities and exercise types discussed in the literature on communicative Language Teaching, description of typical classroom procedures used in a lesson based on CLT principles is no feasible. Finocchiaro and Brumfit offer a lesson outline for teaching the function “ making a suggestion “ for the learner in the beginning level of secondary school program that suggests that CLT procedures are evolutionary rather than revolutionary :
1. Presentation of a brief dialog or several mini-dialogs
2. Oral practice of each utterance of the dialog segment to be presented that day
3. Question and answer based on the dialog topic.
4. Question and answer related to the student’s personal experience
5. Study one of the basic communicative expression in dialog.
6. Learner discovery of generalizations or rules underlying the functional expression
7. Oral recognition, interpretative activities
8. Oral production activities-proceeding from guided to freer communication activities
9. Copying of the dialog or modules if they are not in the class text
10. Sampling of the written homework assignment
11. Evaluation of learning.
E. CONCLUSION
Communicative Language Teaching is best considered an approach rather than a method. Thus although a reasonable degree of theoretical consistency can be discerned at the levels of language and learning theory, at the levels of design and procedure there is much greater room for individual interpretation and variation than most methods permit. It could be that one version among the various proposals for syllabus models, exercise types, and classroom activities may gain wider approval in the future, giving Communicative Language Teaching a status similar to other teaching methods. On the other hand, divergent interpretations might lead to homogeneous subgroups.
Communicative Language Teaching appeared at a time when British language teaching was ready for a paradigm shift. Situational Language Teaching was no longer felt to reflect a methodology appropriate for the seventies and beyond. CLT appealed to those who sought a more humanistic approach to teaching, one in which the interactive processes of communication received priority.
Now that the initial wave of enthusiasm has passed, however, some of the claims of CLT are being looked at more critically (Swan 1985). The adoption of a communicative approach raises important issues for teacher training, materials development, and testing 'and evaluation. Questions that have been raised include whether a communicative approach can be applied at all levels in a language program, whether it is equally suited to ESL and EFL situations, whether it requires existing grammar-based syllabuses to be abandoned or merely revised, how such an approach can be evaluated, how suitable it is for non-native teachers, and how it can be adopted in situations where students must continue to take grammar-based tests. These kinds of questions will doubtless require attention if the communicative movement in language teaching continues to gain momentum in the future.
Aroma Terapi Atasi Insomnia
Aromaterapi memang sejak dulu menempati tempat khusus dalam kehidupan manusia, sejak masa epik India. Banyak orang mengira bahwa minyak atsiri hanya digunakan untuk menutupi bau badan, akan tetapi dengan berjalannya waktu pemanfaatannya pun meluas hingga terapi. Salah satu efek yang diberikan adalah efek sedatif, sehingga dapat digunakan untuk terapi susah tidur atau insomnia. Minyak yang digunakan dalam terapi komlementer ini meliputi minyak atsiri bunga lavender, chamomile, dan jeruk yang dapat menimbulkan aromasedatif, minyak ylang-ylang yang memberikan efek tenang serta calming, bisa juga menggunakan minyak melati yang memberikan efek relaksasi.
Anda dapat menemui berbagai bentuk sediaan dari minyak atau essential oil tersebut dan menggunkannya dengan mudah. Bentuk sediaannya antaralain berupa:
- spray bottle,
- potpourri yang terdiri dari campuran bunga, daun, herba yang indah warna maupun bentuknya dalam suatu tempat kaca atau mangkuk yang tertutup rapat, yang kedalamnya ditetesi dengan minyak atsiri dan kemudain digojog dalam keadaan tertutup rapat dibiarkan beberapa hari, ketika dibuka bau harum akan memenuhi ruangan anda.
- Incense, penggunaannya dengan dibakar. Ada 2 macam bentuk yaitu combustible (dalam bentuk bata, kerucut, atau tonkat yang penggunaannya dengan menyalakan api di bagian ujung dan diletakkan di censer) dan non combustible berbentuk seperti serbuk yang penggunaannya dengan ditaburkan di atas charchoal block dalam censer yang tealah terbakar.
- Lilin beraroma
- Minyak atsiri yang dicampurkan ketika mandi (bathing), penambahan minyak atsiri tidak boleh berlebihan, dikarenakan ada beberapa minyak atsiri yang dapat menyebabkan iritasi pada membrane mukosa, biasanya ditambahkan 5-7 minyak atsiri yang ditambahkan dalam 1 ons minyak pembawa baru ditambahkan ke dalam air mandi. Lebih praktisnya, anda dapat memilih garam mandi sesuai dengan aroma yang anda inginkan.
Virus Inzomnia
Gangguan sulit tidur ini biasa disebut dengan insomnia. Insomnia merupakan gejala kelainan tidur, berupa sulit untuk merasa ingin tidur (memerlukan waktu lebih dari 30 menit untuk merasa ingin tidur), sering terbangun dari tidur (total waktu terbangun lebih dari 30 menit), dan bangun pada pagi subuh dan sulit untuk kembali tidur (total waktu tidur kurang dari 6,5 jam).
Insomnia dapat disebabkan oleh bebagai hal. Beberapa penyakit dapat menyebabkan insomnia, yaitu Parkinson, sesak nafas, flu, hipertiroid, hipotiroid, hipoglikemi, batuk, gangguan fungsi hepar, gangguan fungsi ginjal, gagal jantung, pikun, hipertensi, dan beberapa penyakit lain. Nyeri kronik akibat rematik, menopausal, kolik, neuralgia, kanker juga dapat menyebabkan insomnia. Suasana yang dapat mengganggu tidur di waktu malam adalah nokturia (berkemih di waktu malam), suhu udara yang terlalu panas atau terlalu dingin, bising (tinggal di dekat rel kereta api, pabrik). Ketergantungan obat atau alkohol atau tembakau atau kafein (kopi) juga dapat menyebabkan insomnia, beberapa obat lain seperti antidepresan, kortikosteroid, reserpin. Penyebab lain yaitu depresi, stress berkepanjangan, kecemasan, skizofrenia (gangguan jiwa), hipomania, dan berita buruk atau kegagalan memperoleh sesuatu.
Insomnia ada 3 jenis, yaitu insomnia kronis, insomnia transien, dan insomnia jangka pendek. Insomnia transien terjadi pada beberapa hari. Insomnia jangka pendek terjadi pada beberapa minggu dan dapat kembali seperti biasa. Insomnia kronis terjadi lebih dari 3 minggu.
Penyembuhan insomnia akan lebih efektif apabila penyebab insomnia diatasi terlebih dahulu. Ada 12 aturan tidur yang sehat (menurut WHO):
- Berbaring di tempat tidur ketika benar-benar ingin tidur. Tetapi usahakan pada waktu yang sama ketika akan pergi tidur.
- Jangan menggunakan ranjang untuk aktivitas lain selain untuk tidur. Aktivitas lain seperti membaca, nonton TV, makan, telepon. Kebiasaan menggunakan ranjang untuk aktivitas lain membuat kebiasaan untuk terjaga ketika berbaring di ranjang.
- Pasang alarm untuk bangun pada waktu yang sama. Tanpa memandang lama waku tidur malam.
- Usahakan untuk tidak tidur siang.
- Jangan minum alkohol beberapa jam sebelum tidur. Alkohol dapat membuat tidur gelisah.
- Jangan mengkonsumsi kafein atau obat mengandung kafein beberapa jam sebelum waktu tidur. Karena kafein sebagai stimulan, dapat meningkatkan denyut jantung sehingga tubuh dapat terjaga sepanjang malam.
- Jangan merokok beberapa jam sebelum tidur. Rokok mengandung nikotin yang dapat meningkatkan semangat karena berefek sebagai neurostimulan.
- Olahraga pada sore hari (6 jam sebelum tidur). Latihan peregangan otot atau jalan kaki secukupnya selama 20 menit. Hal ini akan meningkatkan metabolisme dan suhu badan, lalu akan menurun sekitar 6 jam kemudian yang berefek pada tidur yang nyenyak.
- Sediakan waktu transisi untuk tidur degan mengurangi tingkat aktivitas sebelum tidur, hilangkan rasa cemas akan pekerjaan yang belum selesai, hari esok dan pikiran lainnya. Melakukan akivitas dengan tenang dan santai.
11. Memastikan tidak ada cahaya terang atau suara yang dapat mengganggu dan pastikan suhu ruang tidur nyaman.
12. Keadaan lapar atau setelah makan banyak dapat menghambat tidur. Bagaimanapun jika merasa lapar sebaiknya makan makanan kecil atau minum segelas susu hangat sangat tepat untuk mengatasi masalah ini.
Selain itu, kebutuhan magnesium dan kalsium sebaiknya dipenuhi, karena kekurangan keduanya dapat meyebabkan tidur tidak nyenyak. Magnesium dapat merelaksasikan otot dan kalsium berefek sebagai penenang pikiran. Kedua zat ini dapat diperoleh salah satunya pada susu. Karbohidrat kompleks yang terdapat pada roti dapat memacu pengeluaran serotin yang dapat merangsang rasa kantuk. Serotin juga dapat dipicu oleh asam amino triptofan yang terdapat pada susu, selain itu triptofan juga memicu pengeluaran hormon melatonin yang memerintahkan tubuh untuk untuk istirahat. Hormon ini akan dikeluarkan ketika sinar matahari mulai redup.
Dengan tidur yang berkualitas dan cukup, kita dapat lebih siap dan berkonsentrasi penuh untuk melakukan aktivitas esok harinya.