With today’s society, it is no wonder why people have some problems such as sleep. In fact, according to Gallup, 61% of Americans are advised to get 7 to 8 hours of sleep a night. As you probably already know, sleep relieves the tiredness that comes into your body during your workday by sleeping and resting. Inadequate or excessive sleep can damage people’s physical health and mental weakness and lead to disorders in their bodies. A study in the UK also found that if people did not get enough sleep in just one week a week, it would lead to considerable changes in 700 genes in the human body.
Lack of sleep and insomnia
Lack of sleep can lead to chronic health problems, including high blood pressure, obesity, anxiety, depression, heart disease, cancer, and more. Researchers have found that sleep deprivation makes it difficult for genes such as controlling inflammation, the immune system, and stress to influence insomnia; These were the background for us to introduce a unique way to relieve insomnia in a short time in this section.
Insomnia relief technique with a change in breathing
A quick and easy way to treat insomnia and insomnia at night
What can we do to solve insomnia problems so that we do not suffer from the problems mentioned above?
To begin with, we will give you tips to make you feel asleep again in less time. It’s as natural as a baby. However, due to the stress in our lives and has grown with us during our growth, some have forgotten how to fall asleep.
Our minds keep us awake during the night because of our anxiety and restlessness. Well, as you know, clearing your brain before going to bed is not an easy task.
During this operation, the doctor (Andrew will) will use the breathing technique to relieve persistent insomnia and relax you. He gives you a natural treatment for insomnia with the 8-7-4 breathing method. In the following, we will teach you how to breathe.
First, sit up straight, keep your shoulders relaxed, and then place the tip of your tongue against the roof of your mouth behind the upper teeth, and do not move it in any way during exercise, even when exhaling.
Exhale completely. Inhale through the nose for 4 seconds, and then hold your breath for 7 seconds. First, exhale through your mouth for 8 seconds and exhale. Do this 3 times in a row to get a good night’s sleep.
Where and how can we ensure the correctness of this method?
We have three reasons for this question. Firstly, with this breathing method, which you have to do three times in a row, it calms you down, and secondly, you transfer more oxygen to your body with this method.
Finally, if you focus on breathing, you can regain your previous senses, and you can concentrate more easily over time. Scientists have proven that concentrating reduces your stress, anxiety, and thoughts. Or they may even disappear.
It may be that we have forgotten how to sleep or, although we may have forgotten how to breathe.
But by practicing this way of breathing, you will fall asleep faster.
When sleeping, leave your work outside your room before entering your room, lying on your bed, and entering the room. Turn off digital devices that distract you, such as cell phones, TVs, etc., before going to bed, and then go to sleep.
Remember that adequate sleep is one of the vital daily human beings that you need every day, and you should prioritize sleep so that your body does not suffer during the day.
Beware of sleep deprivation diseases
Adequate sleep at night plays an essential role in your ability to think and learn. Lack of sleep damages your cognitive process. Sleep deprivation impairs attention, alertness, concentration, reasoning, and problem-solving.
Complications of sleep deprivation
Insufficient sleep leads to the high secretion of stress hormones and hunger-regulating hormones, leading to overeating and overweight.
Insomnia is also associated with an increased incidence of inflammatory symptoms associated with autoimmune diseases. Researchers say that everyone needs different amounts of sleep, but an average of 7 to 8 hours of sleep is associated with a lower risk of heart disease. Some people also need 9 hours of sleep.
However, some studies have shown a link between more than 8 hours of sleep and obesity.
Treatment of insomnia in traditional medicine
The cause of insomnia from traditional medicine goes back to dry brain; Insomnia occurs when the brain does not have enough moisture. The dry brain can be accompanied by heat or cold. Insomnia caused by dryness and heat is such that the person can not fall asleep quickly, and near dawn, the person feels sleepy.
These people usually have trouble sleeping until 2 or 3 in the morning and can not wake up in the morning and instead of sleeping at night, sleep until noon, people who do not sleep due to dryness and heat, at night in They put water next to their bed to drink from it regularly. These people sleep easily in cold and humid weather.
The second group suffers from insomnia due to dryness and cold, so that they sleep for about 2-3 hours, then wake up, and it is no longer possible for them to sleep. These people usually have terrible nightmares. Drinking coffee and tea can aggravate the problems of this group of people. People with sleep problems are tired but can not sleep easily because of bile and soda in their bodies.
Herbal treatment of insomnia
People with dry brain need to balance the room temperature in which they want to sleep because too much heat and cold can cause insomnia in this group of people. Overeating and menopause can aggravate the insomnia of this group of people.
A kind of soup can be made to relieve insomnia; Barley, chickpeas, and rice should be used to make this soup.
You can also add squash and one or two lettuce leaves to this soup, and in addition to that, coriander, carrot, and milk should be added to the soup.
Eating this soup, which is cooked like any other soup, can help treat insomnia.
The use of tarragon is effective in treating insomnia in people. You can dry the tarragon and pour it on your food.
According to Abu Ali Sina medicine, the consumption of herbs such as borage, lavender, and lemongrass gives humans peace of mind and saves people from insomnia.
Tip: Herbal remedies can be a better alternative to chemical drugs because most of the chemical drugs used for sleep can be addictive.
Also, they cause problems such as memory disorders, lack of concentration, and confusion during the day.
Pumpkin does not get much attention, and many people do not use it in food.
To use pumpkin seeds, you have to beat it, pour it into the net, but the net in boiling water, and take it out after a few minutes.
Then you have to squeeze the net to get the pumpkin seed juice out. Pumpkin seed juice should be poured into milk and honey and drunk.
One of the points that people should pay enough attention to is not having stress and nervous tension during sleep. If people are stressed, they will have sleep disorders, and this is more common in people with a dry brain.
Moderation should also be exercised because strenuous exercise can cause insomnia for people despite extreme fatigue. Strenuous exercise and stress cause loss of phlegm and moisture, which can lead to insomnia. People who have insomnia should drink plenty of water throughout the day to increase their bodies’ moisture.
Foods that can increase body moisture should be included in the diet of this group of people. Of course, drinking water or fluids should not be in the last hours of the night because it causes frequent urination and eventually insomnia. Lettuce, coriander, squash, and borage can provide moisture. For this reason, people should use enough of these plants.
Raising brain moisture for sleep disorders should not be too much because they will become tired and bored. Eating spicy foods that contain various spices, mainly pepper, can lead to insomnia because they increase heat and dryness in the body.
For this reason, people who have a hot and humid temperament or cold and wet temperament are more sleepy than people who have a hot and dry temperament or cold and dry temperament. On the other hand, the older people get, the drier their temperament becomes.