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A good night's sleep brings many health benefits, but not everyone can do this. Many people suffer from a sleep disorder that causes insomnia, difficulty falling asleep, and more. Here are 8 home remedies for insomnia.
1. Meditation
Mindfulness meditation is when you breathe slowly, steadily while sitting quietly. You will monitor your breath, your body, your thoughts, how you feel throughout the process.
Mindfulness meditation combined with a healthy lifestyle will bring many health benefits such as: Reducing stress, improving concentration and boosting immunity,..., especially improving dementia sleep .
You can meditate as many times as you like. If you don't have time for a long workout, do a 15-minute workout in the morning or at night. You might consider joining a meditation group once a week to stay motivated, or perhaps meditate via online instruction.
Meditation is a very effective form of exercise. However, if you are in a state of anger or confusion, you should not practice meditation.
2. Repeat positive statements
Repeating motivational quotes and sayings can help you focus and calm your mind. These sayings create a feeling of relaxation by quieting the mind.
In a 2015 study, researchers instructed homeless women to repeat a saying throughout the day and before bed. Participants who continued to use the phrase for a week experienced a reduction in their level of insomnia.
You can choose a quote, maxim in Sanskrit, English,... Then, recite or read aloud the "mantra", keeping the focus on the words. Gently bring your mind back to the "mantra" every time you lose focus.
Lặp lại câu nói mang tính tích cực giúp ngăn ngừa tình trạng không ngủ được.
3. Yoga
There is no denying the great effect of yoga in improving sleep quality. In addition, yoga helps to reduce stress, improve physical performance and increase mental focus.
For starters, you should try to maintain exercise 2-3 times/week for at least 20 minutes. Performing yoga poses before bed can help you relax and be comfortable. If a pose is not suitable for you, stop doing it because it can have an adverse effect on your health.
4. Exercise
Exercise boosts overall health, improves your mood, provides more energy, aids weight loss and promotes better sleep.
A 2015 study found that people who exercised for at least 150 minutes per week for six months had significantly fewer symptoms of insomnia. Signs of depression and anxiety also improved.
To get these benefits, you should get at least 20 minutes of moderate exercise each day. Indulge in some strength training or vigorous aerobic exercise a few times per week.
Each person should consider the physical condition of the body to have a suitable exercise method. Physical injury is possible, so exercise caution.
5. Massage
Massage has many benefits for people with insomnia by improving sleep quality and daytime dysfunction. At the same time, this method also works to reduce anxiety, pain and depression.
If you do not have conditions to go to professional massage rooms, you can massage yourself at home. You can ask relatives or friends to assist with massage.
In general, massage is safe but you should consult your doctor about performing this method if you have any health problems.
Liệu pháp massage chữa mất ngủ kéo dài.
6. Magnesium
Magnesium is a natural mineral that can help muscles relax and relieve stress. Magnesium fortification is recommended for people who frequently suffer from insomnia.
Experts have shown that taking 500 milligrams (mg) of magnesium daily for 2 months improves symptoms of insomnia. Men can take up to 400 mg per day and women 300 mg per day.
The consumption of magnesium can cause some side effects such as stomach and intestinal problems. Therefore, to avoid the above risk, you should start with a low dose and gradually increase to observe the body's response. Taking this mineral with food can reduce abdominal discomfort. You should also not take magnesium supplements continuously, but should stop taking it for a few days after about two weeks of use. The dosage of magnesium supplements should be according to the doctor's prescription, do not exceed the dose.
7. Use lavender oil
Lavender is used quite commonly in improving mood, improving sleep quality and reducing pain. Several studies have shown lavender oil capsules to be beneficial in improving sleep in people being treated with antidepressants.
Lavender can be used in a variety of ways:
People with sleep disorders should take 20 to 80 mg of lavender daily or use as directed. You can add lavender essential oil to a diffuser or spray it on a pillow. Lavender tea is also a way to help improve sleep. Drinking lavender tea or supplements can improve symptoms of constipation and nausea.
8. Melatonin
Melatonin can help you fall asleep faster and improve sleep quality. Researchers have found that melatonin significantly improves sleep in people with cancer and insomnia. Sleep quality improved even more between 7 and 14 days. Therefore, you should take 1 to 5 mg of melatonin between 30 minutes and two hours before bedtime.
Your doctor will advise you to use melatonin in low doses, because high doses can cause a side effect such as:
Depression. Dizzy. Headache. Irritability. Stomach cramps. Insomnia.
Uống melatonin theo chỉ định của bác sĩ chữa bệnh không ngủ được.
9. Other Home Remedies for Insomnia
Some lifestyle changes can also help with insomnia symptoms such as:
Avoid stimulants that disrupt sleep like nicotine, caffeine and alcohol. Eat lighter meals at night and eat at least two hours before bedtime. Do exercise. Take a hot shower. Avoid using electronic devices with blue screens one to two hours before bedtime. The lighting in the bedroom should be soft and quiet. Only go to bed when you feel really sleepy. Persistent insomnia can be a sign of a number of medical conditions. Therefore, if you have severe insomnia with the following symptoms, you should see a doctor for timely diagnosis and treatment:
hot. Diabetes . Asthma. Arthritis. Chronic pain. Thyroid disease. Heart-related diseaes. Musculoskeletal disorders. Kidney disease. Nervous disorders. Respiratory problems. Side effects of prescription and over-the-counter medications can also affect sleep quality. As such, in many cases, positive lifestyle changes will help relieve insomnia.
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Reference source: healthline.com
