How to reduce insomnia without drugs

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To treat insomnia, many people often turn to sleeping pills. However, abuse of sleeping pills not only reduces insomnia but also can cause unpredictable harm. So what is the natural cure for insomnia?

Insomnia is a state of inability to sleep due to tossing and turning, sleep disorders, patients not sleeping deeply and enough, affecting physical and mental health.

1. Harm of taking sleeping pills to treat insomnia

Sleeping pills have a mechanism of action that inhibits the activity of the nervous system to put the body into a state of sleep. Sleeping pills only have an immediate effect, but many people abuse sleeping pills and lead to drug addiction, increasing the dose when the drug is no longer effective.
According to neurologists, abusing sleeping pills to treat insomnia can cause the following harms:
Memory loss, dementia, increased risk of Alzheimer's disease. Promotes malignant tumor growth if the drug is taken for a long time. Increased risk of cancers of the trachea, throat, and lungs. Abuse of sleeping pills can also cause the body to have symptoms such as nausea, headaches, heart palpitations, emotional disturbances and sexual problems, etc. Taking high doses of sleeping pills when the effect wears off can cause harm. fatigue, prolonged sleepiness, ... affects all activities in life.

2. Natural way to cure insomnia

So how to reduce insomnia without using sleeping pills? Please refer to some effective natural ways to cure insomnia:
2.1 Sleep on time and get enough sleep The most effective natural cure for insomnia is to build a habit of going to bed early, sleeping at the right time to get enough sleep. It is not that staying up late will help the body sleep more deeply, but on the contrary, it is a bad and harmful habit, causing sleep disturbance. According to scientists, a reasonable sleep time is around 9-10 pm, after 1-2 hours, ie 11-12 hours is the time when the body falls into deep sleep.
Get enough sleep from 7-8 hours a day so that the body has time to recover energy, the internal organs of the body complete the detoxification function, the body and mind will feel healthy and refreshed in tomorrow. Try to maintain this habit to treat insomnia thoroughly.
2.2 Prioritize certain foods in the daily diet Besides reasonable sleep habits, it is necessary to improve the daily diet with some foods that are good for the mind, easy to sleep such as:
Meats Red: Insomnia can be caused by a lack of iron in the body, leading to lack of coolness. Supplementing with red meat (beef, pork, ...) helps supplement iron for the body, increasing blood flow to the brain. Whole grains: Legumes, wheat, whole grains, corn, ... are an important source of micronutrients for the body, especially magnesium - a mineral that is essential for the nervous system. Honey: A glass of warm water mixed with a little honey is a natural remedy for insomnia that is easy to apply but effective. Drink it about 30 minutes before bed to reduce stress, relax the whole body and fall asleep easier. 2.3 Some remedies to help reduce insomnia In addition to food, some male medicines, folk remedies that help relax the body, sedation, and reduce insomnia are very good such as:
Ginger: Soak your feet in warm water cooked with Ginger before bed will help relax meridians, easy to fall asleep. Lotus seeds: Lotus seeds have long been known as a sedative thanks to the alkaline and glucose substances that help stimulate the pancreas to secrete insulin to make it easier to sleep. Popular dishes from lotus seeds, which are also effective remedies for insomnia, are lotus seed porridge, lotus seed soup or lotus seed tea. Lac Tien tree: The composition of Lac Tien tree contains sedative active ingredients such as cyanohydrin glycoside, passiflorin, sulphate ester, ... Braking with water to drink or cook passionflower soup is a well-known remedy for insomnia. arrived and applied.

2.4 Some notes to help reduce insomnia Building a reasonable sleep habit, a nutritious diet and some folk remedies can help you reduce insomnia, but also pay attention to some habits Lifestyle habits affect sleep such as:
Using electronic devices with blue light: There have been many scientific studies showing that overexposure to televisions, phones, electronic devices with bright light Blue light can affect sleep, namely eye strain, eye pain and sleep disturbance. So, limit the use of these devices before going to bed. Exercise and sports: The habit of exercising and sports not only brings benefits to physical health but also works for mental health, is a natural way to effectively cure insomnia without needing to sleep. use medicine. When exercising, the blood is circulated and circulated better, helping to improve sleep. Avoid using stimulants: Stimulants such as coffee, tobacco, alcohol, beer, ... are known to help the body stay awake, because it causes a feeling of euphoria in the nervous system. Instead of using these substances, drink a glass of warm water to relax the body and easily fall asleep. Avoid napping too much: Usually, many people who have insomnia at night will make up for it by noon the next day. However, too much napping will make it more difficult to fall asleep at night. At this time, the habit of sleeping on time, getting enough sleep needs to be formed and maintained regularly so that the body does not have to use sleeping pills to treat insomnia. Avoid eating too much before sleeping: Before sleeping, if you eat too much, it can cause the digestive system to work too hard, affecting sleep, not sleeping deeply. Or drinking a lot of water before bed can cause the body to go to the bathroom more during sleep, disrupting deep sleep. Insomnia if left for a long time can become a chronic disease. At this time, patients should not arbitrarily buy drugs to treat insomnia and take them, instead, they should consult a doctor for appropriate treatment advice and apply a natural cure for insomnia to avoid becoming dependent on the drug. endanger health.

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