Nowadays in this digital age insomnia is an illness that has caused a lot of health issues.
People suffering from this disorder have a problem of not being able to sleep, even strive to sleep, yet it's far away, even if sleep comes at night, at midnight time, the eyes open unintentionally, and then sleep does not come again.
First of all, understand the Science of S l e e p
SLEEP matters when you get up in the morning and the soundness of your body's productivity respond throughout the day; after about 16 hours your brain's neurons invite the sleep as they don’t want to get the information from the outside world as they send a message to us to close the eyes; these neurons want to recharge the brain as we recharge our cell phone or laptop to function the next day.
What Causes Insomnia?
How perilous insomnia can be to our health if it is not treated forthwith, then the stress and anxiety may worsen; in this case, headaches and mental debility also upraise, listlessness in the veins of the brain causes irritability in the body, it also weakens our immunity, which is substantial for our health-wellbeing; the main cause of insomnia being overeating at night and excessive use of mobile phones or other digital devices before going to bed or on the bed.
Thus the blue light radiation lays an adverse effect on our sleep as well as overall health.
Do stay away from junk and spicy foods, specialty having meals late at night!
Have a proper time to sleep
Most people sleep during the hours that make the prime sense for his or her professional, family, and social lives. Their awakening times are largely determined by these responsibilities and commitments, whereas once they attend sleep often depends on their personal preferences and evening activities.
Most adults require 7 to 9 hours of sleep per day
If you would like to awaken at 7:00 am, you'll count backward eight hours and set bedtime at 11:00 pm. This is often a forthright startle response trigger, but there are individual variations when it involves the simplest hours for sleep, for instance, some people are larks (morning types), while others are owls (night lovers), and still, others are in between these patterns. What you're depends on your individual biological time, your 24-hour internal clock that regulates sleepiness, alertness, and various bodily functions.
In other words, there’s no magical one-size-fits-all schedule that suits everyone. The elemental approach is to coincide your sleeping times to your physiological rhythms and obtain the seven to nine hours of sleep that you simply need regularly.
Just suppose in 24 day and night cycle, subtract 16 hours from 24 the remaining 8 hours are the average and an ideal time to asleep for adults, therefor 16 hours are enough for any kind of activity.
How much sleep do we need?
Most experts recommend that adults get at least 7 hours of sleep per night. Here’s a breakdown Trusted Source of the average amount of sleep you should get by age:
- "Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day (previously it was 12-18)
- Infants (4-11 months): Sleep range widened two hours to 12-15 hours (previously it was 14-15)
- Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours (previously it was 12-14)
- Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours (previously it was 11-13)
- School-age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11)
- Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)
- Younger adults (18-25): Sleep range is 7-9 hours (new age category)
Adults (26-64): Sleep range did not change and remains 7-9 hours
Older adults (65+): Sleep range is 7-8 hours (new age category)"
The National Sleep Foundation (NSF)
Sleeping Pills Impair Hosting Sleep
Some people get to sleep by taking sleeping pills for instant and uninterrupted sleep, however, these pills not only quell our brain cells but also has an ill effect on our kidneys, when taking regularly, the brain bounces respond to these sleeping tabs, at long last, don't invoke sleep.
Many natural remedies can help you get rid of insomnia if you use home remedies instead of using sleeping pills.
1. Banana
Bananas are used as dietary medicine to treat insomnia. It induces sleep. In fact, bananas contain all the essential nutrients to provide relaxation to our whole body, including Potassium, Fiber, and Magnesium.
If you make it a habit of eating 2 bananas, you can easily get a good night's sleep and at the same time, you can easily get rid of the toxins that accumulate in our intestines.
2. Carrot
Carrot is extremely useful for the problem of insomnia because the nutrients in it keep us relaxed, help reduce mental and physical distress, are great, solve them and also helps to keep the body relaxed. Carrots can be used in two ways in which you can eat it with dinner in the form of a salad or a glass of juice before going to bed at night, using it will give you a good night's sleep.
3. Fennel Seed
The use of fennel seeds to remove mental weakness and visual impairment as well as a physical weakness because the minerals found in fennel reduce the stress hormone, and increase the relaxation in our body. You can get a good night's sleep, so you can eat a spoonful of incense before going to bed at night. By doing this, you'll be able to get sleep and also get rid of mental weakness and visual impairment.
4. Milk with Honey
Whenever we are advised to make our body healthy, milk is definitely mentioned. Milk doesn't only make our body healthy but also plays a significant role in bringing sleep. A spoonful of honey in semi-warm milk combined, you can sleep peacefully.
5. Mustard Oil Massage
Massaging your big toes for 4 minutes with mustard oil that induces comfortable sleep.
6. For deep delta sleep make head oil massage
- 50 ml Almond Oil
- 100 ml Pumpkin Oil,
- 50 ml Poppy seed oil.
- Mix them well and massage before you sleep.
In addition, the sooner you go to bed, the sooner you will be able to get up in the morning, and the sooner you get up in the morning, the more you will be protected from fatigue and dangerous diseases due to insomnia.
An amazing method for comfortable sleep and relaxation introduced by Dr. Andrews Weil M.D, a celebrity doctor, the founder and director of the University of Arizona Center for Integrative Medicine.
Teaches 4-7-8 breathing methods
What is 4-7-8 breathing?
The 4-7-8 breathing technic requires a person to concentrate deeply on taking a long, deep breath in and out. Rhythmic breathing is the basis of many meditation and yoga practices as it stimulates relaxation.
The objective of introducing this breathing pattern to sink anxiety or help people falling asleep.
It's limited scientific research to support this practice. However, many people claimed and shared their experience that this type of deep, rhythmic breathing is relaxing and may help ease people get to sleep in 1 minute.
How to use 4-7-8 breathing for Stress and Anxiety
In this article, we look at how to perform this breathing method, how it works, that could help.
The 4-7-8 breathing technic, also known as “relaxing breath,” that hooks breathing in for 4 seconds, keep holding the breath for 7 seconds, and exhaling for 8 seconds.
Dr. Andrew Weil believes can help with the following:
- Reducing anxiety
- Helping a person get to sleep
- Managing cravings
- Controlling or reducing anger responses
How to do it?
When doing this practice, assume a comfortable sitting position and place the tip of the tongue on the right behind the top front teeth.
- Make your lungs empty of air
- Breathe in smoothly through the nose for 4 seconds
- Hold the breath for 7 seconds
- Exhale strenuously through the mouth, curving the lips and making a “whoosh” sound, for 8 seconds, repeat the cycle up to 4 times.
Dr. Weil recommends the technique at least twice a day to start seeing the benefits sooner. He also suggests that people evade doing more than four breath cycles in a row until they have more practice.
Some useful tips
- Have 15min walk after you dine.
- Make your room calm and quiet, and maintain normal temp-
- Go to the bedroom only for sleeping.
- Some people use their bedrooms for multiple purposes e.g. watching T.V, talking on phones, social media watch, or playing video games.
Our brain eliminates sleep due to more anxiety or emotional chain before, which it takes a lot of time to get asleep, so avoid emotional and negative thoughts or any kind of debate while going to sleep.
- When lying on the bed, making your neck and shoulders loose.
- Keep your pets away, since they disturb on and off and some people complain they can't stop coming into their beds, so shift your pets in another room.
- If you don’t get to sleep, start reading your favorite book, but avoid reading horror stories.
- Shun caffeine, smoking, and alcohol at bedtime, since they stimulate stress and activity.
Insomnia-how to manage your sleep pattern.
Isn't a serious disease, it must be treated through natural way e.g. daily walk, working out, taking healthy diet, yoga, avoiding Stress and Anxiety; when life is on sleeping pills then it'd be difficult to cope with; if it is not treated upright, always stress and anxiety embed that cause INSOMNIA.
Written by
Wasim Noor
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