14 hours agoAuthor: Gaurav Tiwari
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Do you also have to change their sides at night? Even after going to bed, the mind keeps running from here and does not sleep. If yes, you are not alone. Sometimes it happens that even after much effort, one does not sleep. We are very tired, the body needs a strong need for rest. Despite this, there is no sleep.
According to a study published in the Journal of Clinical Sleep Medicine, almost 1 in every 3 people in the world feel symptoms of insomnia. 10% of the world’s people show chronic symptoms of insomnia disorder. Whereas in India, 1 out of every 4 people are facing insomnia.
According to the National Sleep Foundation, if someone sleeps within 30 minutes after going on the bed and does not open sleep for more than 5 minutes in the night, it means that everything is going well. You are getting good sleep. If this is not the case, then there is a problem.
so ‘Physical health‘I will talk about insomnia today. Will also know that-
- What small reasons are our sleep flying?
- How can you sleep quickly as soon as you go to bed?
What is insomnia?
If there is a problem in sleeping at night, sleep repeatedly or wakes up very early in the morning and then does not sleep then it can be insomnia.
What causes insomnia?
Insomnia can occur for several reasons. There can be any physical, mantle and other reasons behind it. See 10 common reasons for this in graphic:
All the reasons given in graphic understand in detail-
Stress and anxiety
When the mind is constantly worried about something, whether it is a job, relationship or financial problems, the body releases stress hormone. Due to this, sleep is disturbed.
Excess screen time
The habit of watching mobile, laptop or TV can also be a big reason before sleeping. Hormone melatonin required for sleep is not made in sufficient quantity due to blue light. Therefore, the mind remains active and does not sleep.
Caffeine and nicotine intake
The caffeine and nicotine present in tea, coffee, cigarettes and cold drinks stimulate the nervous system. This does not relax the body and delays sleep.
Gold-jagging time
If you sometimes sleep early and sometimes wake up till late night or sleep more on the weekend after sleeping less a week, then it gets the sleep cycle disturbed. This can lead to sleep disturbance.
Depression and mental health problems
The chemistry of the brain changes in depression. It does not work in a normal way, which causes trouble in sleeping or sleeps again and again.
Bad catering and late night food
Having heavy and fried food at night can cause acidity and digestive problems, which can spoil sleep.
Wrong time of exercise
Late workouts at night increases adrenaline hormones in the body, which takes time for the body to relax and delays sleep.
Excessive or very low light
If the place of gold is very illustrated or very dark, then the brain does not get the right signs and there is trouble in sleep.
Sleep diseases
Problems such as sleep apnea, sleepy dreams, sleeping habit, restless leg syndrome can also cause insomnia.
Drug side effects
Some anti-depressants, steroids, allergies and blood pressure medications can also affect sleep.
What to do for good sleep?
Dr. Animesh Arya says that by adopting some easy and effective habits, you can help sleep early. With the help of these methods, you can sleep in just 15 minutes. If they are followed with full honesty, then you will get sleep easily.
Pay attention to breath
If the mind starts thinking strange things in the night or repeats old things, then adopt a deep breath. This will calm the mind and reduce stress. Set your attention from everything and apply it on the breath.
How to do it?
- Gently take a deep breath from the nose for 5 seconds.
- Then slowly exhale for 5 seconds.
- Repeat this process at least 10 times.
- If you want, you can apply a very slow relaxing music by keeping the phone away.
Make the atmosphere calm and relaxed
Some people have a habit of sleeping watching TV or mobile. This habit can sleep after a few days. If you want a deep and relaxed sleep, then peace is necessary in the surrounding environment before bedtime.
What to do for this?
- Keep room light very light and turn off the TV.
- If the noise outside is disturbing, then run relaxing music.
- Rain sounds, sea waves or light melodious tunes can also help in sleep.
- If your partner snore, you can sleep by applying earplugs.
Avoid blue light
Blue lights emanating from mobile, laptop and TV keeps our brain alert, causing the hormone, melatonin required for sleep, does not work properly and sleeps.
What to do for this?
- Do not use mobile and laptop at least 1-2 hours before gold.
- If this is not possible, then turn on the blue light filter or wear blue light blocker glasses.
- If you want to do something before sleeping, then make a habit of reading the book.
Read the book
If the mind is not calming down at night, then a good book can help you. Reading changes the focus of the brain and reduces stress.
What to do for this?
- Do not take exciting thriller or horror books, they will wake you more!
- Read light fiction, self-help or any fun magazine.
- Do not light very fast light, but use a soft reading light
Can try herbal tea
If you are addicted to tea or coffee, then pay attention, caffeine can be the biggest enemy of your sleep. Instead, try herbal tea, which can help you to sleep naturally.
What to do for this?
- Drink chamomile or lavender tea, which is considered excellent for sleep.
- Make it a part of your night routine, such as brushing or silenting the phone.
Make gold atmosphere comfortable
The comfortable your bed is, the better sleep will be. Sometimes bad pillow, bedsheet or mattress can also affect your sleep.
What to do for this?
- Use comfortable pillow and mattress, which is according to your gold position.
- If it takes a lot of heat, use cold and ventilated bedsheets.
- Light cold air leads to better sleep. So if you want, keep a fan or AC on.
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