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Tuesday, December 8, 2020

What to do if you can't sleep or barely sleep

Stress and tension play a big part in our inability to get deep sleep. Conditions such as depression, anxiety, colds or headaches can also prevent us from getting enough sleep. Fatigue from long journeys, work done in night-shifts also play a part in the problem of insomnia. Psychiatrist Dr. According to Darshan Shah, stress plays the biggest role in all the causes and it is important to control and reduce stress to get good sleep. Prolonged lack of sleep can lead to insomnia or more serious problems such as difficulty breathing during sleep and insomnia, such as the need for compulsory sleep at any time and in any place. It is necessary to consult a doctor for such problems.



Important tips for insomnia patients:


Doing light exercises, yogasana to relax the nerves of the body while sleeping. Walk and take deep breaths.


Getting into the habit of going to bed at regular intervals every day starts the process of falling asleep during the same period without any effort.


Many veterans believe that chanting religious hymns, chanting of deities, etc. at bedtime leads to deep sleep.


Researchers say that getting rid of any problems and worries from the brain one hour before bedtime makes sleep easier. Such as watching less TV serials that bring wrong thoughts or not watching at night and switching off the mobile phone.


Scientists researching the method believe that bedtime romance and sex work like sleeping pills.




A warm water bath or light gentle music attracts sleep.


Ayurveda states that daily massage of oil on the head improves sleep. Rubbing cow's ghee on the soles of the feet relaxes the nerves and leads to deep sleep. As a result, problems like dandruff, dandruff, graying of hair, blurring of eyes etc. are stopped.






Massaging the whole body makes the problem of insomnia go away forever.


Sleeping puts stress on the eyelids and makes you fall asleep easily.




Sweetener: A chemical called serotonin which is found in carbohydrate foods, such as ghee-rich porridge, kamod rice pudding, milk, penda, barfi. Even a small amount of shiro, sukhadi or sweets can help you sleep better




People who fall asleep due to acidity should stop eating wheat at night and eat chopped fruits so that the acid is reduced as digestion is easier and as a result sleep can be achieved.






Ashwagandha Kshirpak: Take half a teaspoon of Ashwagandha powder in a cup of milk containing a sleep-inducing element called Somni Ferum, add the same amount of water and boil it. After the water is burnt, add two pinches of lumps and a teaspoon of sugar and drink it.


Ashwagandha Kshirpak can be taken by taking 2-3 teaspoons of Ashwagandharisht next to it and adding water.


First powder: Make equal parts of Jatamansi, Tagar and Uplet-Kath and mix it with half a gram of water. It reduces the aggression of thoughts. Sleep is good.


Ignore:


Ignoring this natural sleep in young people who do not sleep despite falling asleep reduces memory. Frequent irritability. Problems such as gas, flatulence, acidity headaches, premature graying of hair occur due to reduced digestive capacity.




You can try this at home, as it is very easy to do.


1. Create the right atmosphere


Get rid of clutter you don't need in your bedroom and use your bed only for sleeping. Reduce noise by not having a television in the bedroom. Wear earplugs if there is a lot of noise from outside. Lowering the room temperature, as our body sleeps better in cold weather.



2. Darken


The light emitted from the electronic screens causes strain on the eyes and makes the brain feel tired so avoid staring at any screen before falling in bed. If you have a habit of sleeping with your phone or any other electronic gadget next to you, it would be best to keep your phone switched off. Keep your phone in another room and avoid surfing the internet before going to bed. Keep digital usage to a minimum.


3. Light up


Many have a habit of waking up at night and waking up early in the morning. Our body follows the natural cycle of sleep according to the light of day and the darkness of night. If this cycle is disturbed by overwork or attending late night programs, we do not get enough sleep. The bedroom should be darkened to restore the natural sleep cycle. To do this, do not keep chargers or other devices near your bed that are too big and flashing light. Wearing an eye mask can be very helpful. If you are tired of long journeys, take a supplement called melanin. It resets your body's internal systems.

4. Knowledge of excellent sleeping conditions


Use a good hard bed and a pillow that fits your neck. I like to put one more pillow between my knees which gives more comfort. Sometimes even a thick blanket can help you get a good night's sleep. The main purpose of this is to give natural comfort to the neck and back. The more support these parts need, the more comfort they will get.


5. Exercise


Exercise of any kind helps to relax the body. Complete all exercises just three hours before bedtime. If you don't, your mind will become more agitated. Yoga is a very effective way to relax your muscles.


6. Diet


Plan your meal about two to three hours before bedtime. A glass of warm milk mixed with almonds and honey will work like magic to bring you good sleep. Eating too much or being hungry does not make you sleep better. Drinking too much fluids before going to bed will also make you go to the bathroom more often, so reduce the amount of fluids in the evening. Also avoid taking stimulants such as caffeine, smoking, drugs and alcohol, as it can make you feel nauseous for a while and can be addictive and deadly in the long run.



7. Meditation and contemplation


Regularly meditating or chanting calms the mind. Doing this by sitting comfortably in a quiet place makes you fall asleep easily. Try the way to calm the mind that is given at the end of this article.

8. Relieve stress with aromatherapy and massage


Pure oils like lavender and chamomile mixed with coconut or almond oil bring good sleep. Ayurveda advises to gently massage this oil on the head and soles of the feet 10 minutes before going to bed to relax the mind.

9. Schedule some routine work before bedtime


Train your body and mind to work regularly. Some healthy or enjoyable activity can be done every night before going to bed. I would recommend taking a bath before going to bed and reading a book. Make it a habit and you will fall asleep easily. You can also add oil massage activity to your daily routine which we talked about in this previous issue.


10. A sense of forgiveness


A light hearted and gentle mind is an excellent technique for bringing sleep easily. If you have offended someone or felt guilty, try to forgive or forget. If you have faith in religion, pray or express the belief in your mind that nature will take care of you when you are asleep. Both of these things are very impressive. You do not want to be frustrated if you cannot get the right pitch so invest in a good capo. Have compassion in your heart for yourself and for others.


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