Insomnia is a common condition whether young or old. And to sleep, many people choose to use medication, however, medication is not a good choice. Because you cannot use medication to treat insomnia for a long time, it will cause many health effects. The following article, My Auris will tell you someways to treat insomnia without medication, please follow along.
Why is insomnia common?
Normally, people will sleep about 7-8 hours a day with deep sleep conditions, ensuring sleep quality. When you wake up in the morning, your body will feel healthy, comfortable, and effectively regenerated energy for the new day.
However, nowadays, more and more people have insomnia, whether young or old. People with insomnia may experience symptoms such as difficulty falling asleep, not getting enough sleep, restlessness, waking up too early, or waking up while sleeping and having difficulty falling back asleep,… Accordingly, acute insomnia is a condition that lasts less than 1 month, while chronic insomnia is acute insomnia that is not treated promptly, leading to a prolonged condition.
There are many causes of insomnia:
- Stress, pressure, mental disorders
- Eating habits
- Living habits
- Change time zone
- Medication Use
- Pathology
- Sleep disorders
- Stimulant use
- Less physical activity
The causes of insomnia can be both objective and subjective, depending on each person. Finding the cause early will help you know how to effectively overcome insomnia and avoid chronicity.
A safe and effective way to cure insomnia without using drugs
Most of the time when people have insomnia, they will feel uncomfortable, so many people choose to use drugs to ease the pain. However, according to doctors, using sleeping pills is not a solution. If abused, it will cause many health effects. justify;”>Establish a habit of sleeping on time – at the right time
To improve sleep quality, you should create a habit of sleeping on time, at the right time every day. Scientists have researched and shown that the reasonable time to go to bed is 9-10 hours, the body will fall asleep about 1-2 hours later That.
Sleeping 8 hours a day is a way for your organs to have enough time to complete the task of detoxifying the body, helping the body stay healthy, and improving mental clarity like this will help the body gradually get used to, adapt to, and overcome insomnia.
Relax before going to sleep
When you go to bed, you should relax Relax, relax your body and limit blue light from smart electronic devices such as phones, computers, televisions, etc. According to scientific studies, short-wave blue light seriously affects your sleep. Because this light can cause eye strain, eye disorders and sleep disorders.
Practice yoga or exercise regularly. style=”font-weight: 400;”>Regular exercise is an effective and safe way to both exercise and treat insomnia. Because physical activity helps blood circulation, thereby helping the body sleep better.
In particular, yoga is a form of exercise chosen by many people and recommended by many experts to overcome insomnia. Some positions that help put the body to sleep quickly and soundly include: legs-up-the-wall pose, corpse pose, child’s pose, knee pose, sitting forward bend, cat pose,…
Acupuncture research
Acupuncture is also a drug-free treatment for insomnia that many people use. However, this method should be performed in clinics with experienced doctors. Acupuncture not only improves pain and aches in the body but also helps relax the mind, reduce stress, and help you sleep better.
Massage
Massage is also a form of relaxation that helps the body relieve stress and fatigue. Massage movements at the head will help blood circulation, help you sleep more easily and sleep more deeply.
Soak your feet in warm water
Before going to bed, you can prepare a bowl of warm water about 40-50 degrees Celsius and soak your feet for about 10-15 minutes. This method helps relax and circulate blood, thereby improving sleep quality to help you sleep better.
Besides, you can also add some essential oils and herbs to the soaking water basin to increase effectiveness and relax more. To soak your feet in the right position, you should sit on a comfortable chair, stretch your legs moderately, and water your ankles about 2 cm above the ankles. And you should do it every day to increase the effectiveness.
Clean and change the bedroom space
Clean and airy bedroom Coolness can make the body comfortable and easy to fall asleep. Therefore, you should take the time to arrange and clean the room and sleeping space regularly. In addition, you should also arrange furniture, lighting, and colors appropriately so as not to affect your eyes and sleep. For example, the bedroom should not be too bright, the room temperature should be maintained between 26-28 degrees Celsius, the colors should be gentle to the eyes such as pastel, light beige, gray, light yellow, white, etc. Limit noise.
Do not use stimulants
Using stimulants such as coffee, tea, alcohol, beer, etc. can cause excitement in the nervous center, making it difficult for the body to fall asleep. Therefore, you should limit the use of stimulants especially when it is time to go sleep.
Change your lifestyle and diet
You should change a healthy lifestyle and have a scientific, nutritious diet to keep your body healthy and strengthen your immune system.fluid, reduce fatigue and stress.
Use essential oils in the room
The bedroom space uses an essential oil diffuser to help the essential oils diffuse and spread the scent, bringing a gentle, sleep-inducing scent. Depending on your preferences, you can choose the right essential oil. You can choose lavender essential oil, jasmine essential oil, sandalwood essential oil, citrus essential oil, etc.
Use teas from natural ingredients. tolerate, relax and sleep better. Before going to bed, you can brew a cup of warm tea to enjoy.
- Magnolia tea: magnolia contains honokiol, magnolol – active ingredients with sedative effects. Therefore, it helps the body feel comfortable and quickly fall asleep. You can use magnolia tea 2-3 times a week.
- Chrysanthemum tea: chrysanthemum is rich in the antioxidant apigenin, which helps the body relax and sleep easier. In addition, chrysanthemum tea has a gentle fragrance that refreshes the spirit and improves sleep quality.
- Lavender tea: tea has a gentle fragrance, has a sedative effect, and helps sleep. Using lavender tea 3-4 times a week will help improve your spirit and reduce stress effectively.
- Lotus tea or lotus seed tea: lotus seeds contain alkaline substances and fragrant glucose that have a sedative effect. Therefore, you can supplement lotus tea or lotus seed soup, lotus seed soup to nourish and improve insomnia.
Thus, there are many ways to cure insomnia without drugs at home that are simple and easy to follow show. The most important thing is for each person to change, arrange time to rest and have a scientific diet.
In addition, insomnia after applying the above methods will not be a problem, but if it persists, you should see a doctor to find the cause and get appropriate treatment.
Hopefully, the information in the article about how to treat insomnia without medication will help people find the right way to pocket their money. Apply and change yourself now to protect and maintain the best body health.
Anh Thy
