2024 Author: Brian Parson | [email protected]. Last modified: 2023-12-17 15:02
Insomnia afflicts thousands of people around the world and is defined as one of the greatest scourges of the 21st century. It is characterized by difficulty falling asleep, frequent waking at night, poor sleep quality.
There are several phases of sleep, the most important of which is the phase of deep sleep. In this phase, the whole body relaxes, brain activity calms down and thus creates conditions for quality rest and recharging with new strength.
You cannot have a strong heart, a healthy mind and a stable nervous system if you do not get enough sleep and rest. It is even more necessary for the human body than food. There is no person who can endure a few days without sleep and this does not adversely affect his health.
That is why insomnia is an extremely unpleasant problem that is often underestimated. Fortunately, there are a few easy tricks that can help you sleep like a baby without resorting to medication.
Stretching
Slight stretching before bed helps oxygen to reach the cells, and thus the body to relax. Here it is important not to overdo the stretching so as not to achieve the opposite effect. Try light yoga or meditation - Eastern practices relax the mind and prepare the body for the upcoming holiday.
Breathe deeply
Focus on your breathing for a few minutes. Inhale and exhale deeply, trying to do it with the abdomen so that the maximum amount of oxygen can reach the lungs.
Tea
We all know that lavender and chamomile have a natural calming effect. Even if you do not feel stressed or tired, warm tea with honey will help your brain relax.
Diet
If you can, try not to eat for at least 3 hours before bed. If you are still hungry, eat something small like nuts or fruit. Eating large portions late at night makes the body work at full speed, which in turn makes it difficult to fall asleep. It is important to note that hunger can also cause sleep problems. Try to find a balance in your diet in the evening to avoid both hunger and overeating and a feeling of heaviness in the stomach.
Avoid alcohol
Many people who suffer from sleep problems resort to alcohol. Yes, a glass of alcohol can really make it easier to fall asleep, but at the same time it significantly impairs the quality of sleep. Alcohol dehydrates the body, increases heart rate, causes frequent nocturnal awakenings and leads to poor rest.
Crystals
Crystals such as amethyst, celestite and angelite do a great job of calming the body's energy. Placing such a stone next to the bed or under the pillow can help you get a peaceful and healthy sleep.
Turn off the equipment
Turn off all types of equipment - telephone, computer, TV and lamps. The darkness sends a signal to the brain that it is time for your body to sleep. Also, never charge a mobile device near your head. Many of us decide to read something on the tablet or phone, or watch TV before bed. This is a very harmful habit for sleep, as the blue light from the screens damages the natural processes of falling asleep. The room should be cool and dark, and the bed should be used only for rest - not for work and surfing the Internet. Thus, the body adjusts that the bedroom is a place to rest and will relax more easily.
Read
Bedtime reading is a therapeutic way to turn off and throw all your thoughts out. This will make it easier for you to relax and fight insomnia. The same goes for writing, no matter what or where - even making a shopping list would be enough. However, reading can be a bit risky, because if the book grabs too much interest, it will wake up the brain and make it harder to fall asleep. Choose lighter books that help you relax and fall asleep.
Listen to music
Soothing and relaxing melodies help you fall asleep. Focus on classical music, sounds of nature, the sound of birds and any melodies that work well for you. When listening to music, focus on sounds and relaxation. The body gradually falls asleep and you will not feel how you fell asleep.
Folk medicine for insomnia
Some herbs can be successfully included in the fight against insomnia. One of the most useful for insomnia is valerian. Valerian root is taken in the form of tea and helps for deep sleep.
Lime blossom is a natural sedative that has a hypnotic effect. Linden tea at bedtime reduces anxiety and relaxes the psyche.
When it comes to fighting insomnia, we can't help but mention lavender. It is most often applied in the form of aromatherapy, relieves stress and significantly supports the process of falling asleep. Do not hesitate to trust the properties of this herb and the result will not be late.
It turns out that the orange color is also very useful for insomnia. Orange flowers can be applied in the form of tea, in the bath or as an inhalation.
Recommended:
How To Overcome Fatigue
Whether because of the change of seasons, or because of a momentary drop in energy - sooner or later everyone feels more tired than usual. And it's perfectly normal - with the busy lifestyle we lead, we often run from one task to another. Sometimes the only thing we can sacrifice is to rest.
With The Rule Of Hands You Can Overcome Excess Weight
Your hands can be an accurate guide to the amount of food you need to consume so that you lose weight. For the desired weight you can trust your palm, fingers and fist. One of the most important rules of your daily menu is to eat amounts that will allow your body to lose weight.
How To Overcome The Past?
When you don't stop looking at the past and it is transferred to the present, you cannot move forward. There are often fears that if the past is not overcome, there will be no future. On the other hand, you can't pretend that nothing happened and live in a fictional world.
What Is Oxidative Stress And How To Overcome It?
Oxidative stress is caused when the balance in the body is disturbed and after the depletion of antioxidants the level of free radicals increases. It can cause many problems and cell damage. This, in turn, is among the main causes of aging and the development of various diseases.
How To Deal With Insomnia And Insomnia
Insomnia and insomnia are increasingly common, affecting people of all ages and professions. This becomes a serious problem because the lack of quality and sufficient sleep affects health and personal and professional life. To deal with insomnia and insomnia, there are various medications.