You are using methods such as drinking milk, exercising, taking a warm bath before going to bed, "counting sheep", ... and still can't get rid of insomnia. What to do now?
Effects of sleep deprivation
Affects fertility
Getting enough sleep will help your body stay healthy, comfortable, work and live with "heart".
If you lose sleep, your body's biological activities will be disrupted, affecting hormones, making you feel stressed, tired, ... it is the cause of menstrual disorders, marital life, etc. reduce your chances of conceiving.
Stroke
A recent study by expert Megan Ruiter from the University of Alabama at Birmingham on 5,000 people has found that those who sleep less than 6 hours at night have a relatively high risk of stroke.
The study also suggested that a lack of sleep at night was also responsible for an increased risk of diabetes, obesity and heart disease in these people.
Obesity and diabetes
Not getting enough sleep will cause blood sugar levels to rise, and at the same time slow down your metabolism. This makes you more prone to obesity and diabetes.
Anxiety and depression
Insomnia makes you toss and turn all night, make you not in a good mood, can think about negative things, increase anxiety, distract during the day. Over time, they can make you depressed.
Increased chance of cancer
A 2008 UK study published in the journal Cancer found that women who slept less than 6 hours a night were more likely to develop breast cancer.
In 2010 also in the journal Cancer stated that women increase their risk of developing colon cancer when they regularly sleep less than 6 hours a night.
Suffering from cardiovascular diseases
According to the European Heart Journal 20111: People who sleep less than 6 hours a night have up to 48% of them develop cardiovascular disease or die from cardiovascular disease.
The researchers also showed that people who lack sleep have an increased risk of inflammation, high cholesterol in the blood compared to those who normally get enough sleep every day.
Tips to help you fall asleep in 1 minute
The harmful effects of not getting enough sleep, insomnia is scary. And if you are trying to help yourself fall asleep faster, sleep deeper, do the following:
According to the Daily Mail, Dr. Andrew Weil has just introduced the 4-7-8 breathing technique, which is considered a sedative to help reduce stress, can sleep deeply for 60 seconds without medication.
The implementation of this method is quite simple, does not consume your time, but the effect is great, everyone can apply.
This method will help you increase the amount of oxygen to the lungs, help the nervous system relax, increase the ability to stay calm and help you fall asleep easily.
Implementation steps:
- Exhale completely (through the mouth)
Close your mouth and inhale through your nose, counting from 1-4.
- Hold your breath while counting from 1-7.
- Exhale completely through your mouth and count 1-8.
Continue to repeat the steps of inhalation and exhalation according to the above procedure.
You should do this 4-7-8 breathing method 2 times every night before going to bed for 6-8 weeks, when you are mature and your body is used to this relaxation method, you will easily sink. fall asleep in just 1 minute.
Note: When performing this 4-7-8 breathing activity, you can only exhale through your mouth, inhale through your nose, keep your tongue position and strictly adhere to the principle of holding your breath.
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