Having a good dream plays an essential role in our lives. Having been up late all night, you will be tired at work or in school, you cannot concentrate on anything, and you will always be sleepy, but you will not be able to sleep (insomnia).
In modern life, not only older people find it difficult to fall asleep as part of aging, but many young people also find it difficult to sleep because of stress, depression or anxiety about studying, work, etc.
The symptoms of insomnia have difficulty falling asleep, waking up earlier than desired and waking up in the middle of the night and unable to fall asleep again. If this continues for a few days, a few weeks, a few months or more, it will destroy your mental, physical and emotional health, causing many other health disorders.
Stress is one of the main factors that can insomnia should be managed. If it is well not managed it won’t only cause sleeplessness but also some health illness to the body system. You need stress management tips to regain control of your life.
There are several therapies, and we would like to present you with several natural treatments and home aids as shown below, in addition to pharmacological treatments.
1- Adopting a routine at bedtime
If you always tend to sleep badly at night. It may be because you do not have a good bedtime routine. For the most available natural sleep methods, be sure to sleep at night. Also, try to wake up in the morning at the same time. Also, some nocturnal habits, such as listening to music or reading in bed, help calm the brain during a stressful day and prepare you well for sleeping.
2- Do exercise regularly
According to many studies, people who exercise about 20 minutes or more fall quickly a few times a week, although sometimes doctors do not know why this works. But the important thing is that it works. Make sure you exercise early in the morning or in the afternoon because exercise for 3 or 4 hours before bedtime causes insomnia.
3- Use of relaxation techniques
Many researchers have shown that our thoughts and feelings have a significant effect on our health and vitality. To have a restful sleep, start with your mental improvement.
We can relieve them using the following mediation and muscle relaxation techniques: do morning exercises, practice yoga, participate in events, etc.
4- Take a hot or warm bath
Taking a bath or a hot shower is especially beneficial for people with sleep problems. According to a study in the Journal of Sleep, women with insomnia who took a bath or a hot bath between 90 and 120 minutes before bedtime could sleep better than women who did not. It is important to diffuse your hair and relax to have a wonderful sleep. The use of diffuser for curly hair can also improve your sleep moment.
5- Improve your sleep environment
You should always make sure your bedroom is comfortable enough to sleep. You need to make sure that the environment is quiet enough or not if the bed and pillows are soft enough or not etc. Other things should worry about lights, doors, and windows.
6- Restrictions on sleeping
This may seem ridiculous as people who have insomnia must fight to sleep. However, spending too much time in sleeping increases fatigue partially and causes insomnia. Therefore, keep the balance between sleep time and work or study time, as well as the amount of sleep during the day and night.
7- Avoid alcohol, unhealthy foods, and drinks
Smoking and consuming alcoholic beverages and caffeine significantly damage your health and also have a bad influence on your sleep. Using sleeping pills, sedatives or illegal drugs also prevents you from sleeping well. Not only the quality of sleep but also your physical and mental health are also threatened when you use these things.
If your insomnia is too severe or the above methods are not useful for your insomnia, visit a doctor for proper treatment as soon as possible.