Currently, insomnia is one of the very common diseases of all ages because of many causes and is difficult to treat. Non-drug insomnia treatments are being preferred by most people because of their safety and convenience. Let's explore with MEDLATEC what those methods are.
1. Establish a habit of sleeping on time and getting enough sleep
Insomnia is a state of tossing, sleep disturbance, insufficient and deep sleep, affecting the health and spirit of the patient.
Creating a reasonable sleep routine is the most important solution to overcome this situation. Some people think that sleeping late makes the body easier to fall into a deep sleep. But in reality, it was a mistake. Scientists have studied and shown that the reasonable time to go to bed is 9-10 pm, the body will fall asleep about 1-2 hours later.
Sleeping for 8 hours a day is to help your organs have enough time to complete the task of detoxifying the body, keeping the body healthy and mentally refreshed. With this non-drug treatment for insomnia, your body will form a reasonable and healthy sleep schedule for itself in the long run.
2. Food good for sleep
You can improve insomnia from foods in daily meals.
Whole grains
Grains such as wheat, beans, sesame, corn help you supplement the amount of magnesium needed to regulate the nervous system, ensuring a deep sleep. Plus, nuts also contain antioxidants that improve health.
Red meat
Iron deficiency is one of the leading causes of insomnia in many people. Meanwhile, red meat contains a lot of iron. Supplementing red meat in daily meals is therefore a way to treat insomnia without drugs that not everyone knows.
Pork, beef or goat meat are red meats that help regenerate red blood cells, replenish iron deficiency, increase and regulate blood flow to the brain to help you have quality sleep.
Honey
When you have trouble sleeping, use a glass of warm water mixed with honey, about 30 minutes before bed. Honey will help you sleep better with its tryptophan content, which helps the body relax and reduce stress.
3. Dispel insomnia by applying tips before bed
Limit blue light
Blue light has the visible light region in the optical spectrum with wavelengths from 450nm to 495nm including light from phones, televisions, computers and electronic devices. According to scientific research shortwaves of blue light seriously affect your sleep. It can cause eye strain, eye disturbances and sleep disturbances. Therefore, before going to bed, you should limit your exposure to blue light so that your body can sleep better.
Exercise regularly
Exercise is not only for exercise, but also the most effective non-drug treatment for insomnia. Exercise helps the body to be active, blood circulation, improves sleep quality. In addition to daily exercises, a few small movements before going to bed are also effective measures for a good and deep sleep.
Do not use stimulants
Alcohol, beer, coffee and other stimulants easily cause excitement in the nerve center that keeps the body awake. Practice healthy habits with healthy drinks or a glass of warm water to help your body relax and fall asleep easily – a simple but effective way to cure insomnia without drugs.
Limit napping for too long
Napping is a way to make up for incomplete sleep. However, spending too much time napping will affect the quality of sleep at night. Therefore, you should establish a regular time and train yourself to be able to treat insomnia without medication.
Don't eat before sleeping
Eating before going to bed activates the digestive system, the body will not accept you to sleep deeply when it "has to do". Drinking a lot of water before going to bed will make your bladder full and you will have to go to the bathroom during the night. This greatly affects your sleep.
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