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Today's busy schedule has increased the average duration of sleep to 6 hours (medical experts recommend 7 to 8 hours of sleep).
Almost everyone is aware of the importance of good sleep, but it is often the case that they try to sleep but it runs away from their eyes. This condition is called Insomnia.
By the way, know that sleep deprivation increases the risk of many life-threatening diseases, while insomnia often indicates the risk of heart attack and stroke.
Effects of lack of sleep on your career and daily life
Science says that sleep-deprivation affects your performance. Many people are suffering from this disease nowadays due to many causes like depression, way of working, food choice. But this can be very fatal for your career or job. It is affecting your career very badly. So, here are some consequences of insomnia.
It affects the ability to make decisions is affected
Its deprivation makes it harder for you to make decisions at work and increases the likelihood of making the wrong decisions. In fact, lack of sleep affects the brain's ability to make decisions and solve problems and often makes it difficult to make decisions.
Irritability
Do you often get angry over small things? So it's not your co-workers, it's your sleep-deprivation because less sleep irritates the mood and hormones don't work in the brain system which makes everything look bad and makes you angry quickly. In such a case, often selfish people start laughing and even tears start dripping on a trivial matter, while the risk of depression increases.
Missing brain (loss of attention)
If you wake up late at night and get up early in the morning to go to the office, you may not be there mentally. In simple words, sleep-deprivation makes people feel that they are working even though they are not doing anything because they are not able to focus on anything and the brain is unable to work due to fatigue.
Holidays that are full of complexity are neither fun nor comfortable
sleep-deprivation also affects the body's immune system and as a result, you have to take more vacations. According to a study, lack of sleep increases the risk of getting any disease up to three times, serious diseases such as Regardless of diabetes, obesity, heart disease, and high blood pressure, you have an idea of how devastating vacations can be for a career.
It affects personality
As a result of sleep-deprivation, fatigue also begins to manifest in the eyes and the personality becomes ugly. People with sleep-deprivation tend to have worse behaviors, lose control of themselves, and react more slowly, causing co-workers to stay away from them.
How to treat insomnia naturally without medication?
Everyone wants to get rid of sleeplessness. They go to doctors and they suggest some drugs for them. But they can't get natural sleep. And drugs have many side effects on health as well. If you want a good night's sleep, try these simple methods, and can treat insomnia naturally without medication.
Best ways to treat insomnia naturally without drugs
Some ways and lifestyle changes can help you to treat insomnia naturally without drugs. By adopting these lifestyles you can get rid of sleeplessness. Stick to them and see the results.
Don't watch too much TV
If you are addicted to watching too much television, this habit can lead to insomnia and physical fatigue. Sitting in front of the TV for hours at a time and going to bed makes it difficult to fall asleep, so avoid it. Leaving TV is a good option to cure sleeplessness.
Look at the medicine
Numerous medications can affect sleep and cause insomnia. If you have an illness and have trouble sleeping, talk to your doctor about medication or changes in dosage. If you regulate the use of drugs for other problems, This will help you to treat insomnia without drugs.
Try exercise
If any kind of anxiety keeps you awake at night, try writing, yoga, medical supplies, or diary. Tai Chi is also a powerful exercise to reduce stress, according to a study, this exercise habit helps people to sleep well and helps to treat insomnia naturally.
Use of warm milk and honey
A glass of honey mixed with warm milk before going to bed at night is a great home remedy to treat insomnia naturally without medication. Milk contains tryptophan, an amino acid that increases the levels of the hormone serotonin, which sends sleep signals to the brain. Carbohydrates such as honey deliver this hormone to the brain faster. Which causes the stimulus to sleep and drowsiness.
Take a warm bath
By the way, this method is not useful in summer, but in winter, the habit of taking a bath with warm water one and a half to two hours before going to bed is beneficial for good sleep. It is very effects in treating sleeplessness.
Don't relax in the afternoon
It makes sense that if you have the thing you don't need of it. The same principle applies to our bodies. If your body doesn't need relaxation, your mind's tendency for sleep decreases. So, keep yourself busy in the afternoon. That makes your body feel tired and want relaxation at night as early as possible.
Remove technology devices
Believe it or not, smartphones are the biggest enemy of sleep and if they are within your reach, the idea of going to bed early should be taken out of your mind. The blue light emitted from these devices makes the brain realize that it is not time to go to bed yet, so turn on the phone silently if you want to get rid of sleeplessness.
Get out of bed
If you can't sleep for 20 minutes after going to bed, get out of bed and go to another room and do something, like read a book, go back to bed when you feel drowsy.
Creating a sleep-friendly environment
For those who suffer from insomnia, a quiet and sleepy environment is best. Keep all devices, including cell phones and laptops, out of the room or at least away from the bed, as they may come on. Notifications that interfere with sleep.
Schedule a bedtime
If you stay awake most of the night, your easiest home remedy is to schedule time, preferring to go to bed at the same time every day and get up in the morning, as well as reading or listening to music before going to bed. Prepares for sleep.
Best food to treat insomnia naturally without drugs
Lifestyle changes will help you to get rid of sleeplessness but regulation of your food will also help you to treat insomnia naturally, you should try a few foods before going to bed that contains ingredients that help you sleep faster and improve its quality and help you to get rid of insomnia. Here are some best foods that will help you to sleep faster.
Cherry juice
Available in this season, this fruit can also help you sleep while lying down. According to a US medical study, drinking a glass of cherry juice increases the levels of the sleep-promoting hormone melatonin, which can help to treat insomnia naturally.
Walnut
Walnuts are a good source of tryptophan, a sleep-inducing amino acid that helps the body's clock hormones. A US study found that the nutrients in walnuts help you sleep as soon as you lie down.
Almonds
Almonds are rich in magnesium, a mineral essential for good sleep and bone health. One study found that when the level of magnesium in the body is low, sleep becomes difficult and the crotch has to be changed more often. So, increase the intake of magnesium can help you to treat depression naturally.
Rice
White rice has a high glycemic index which helps in early sleep. According to an Australian study, people who eat white rice and go to bed do not have to wait long.
Honey
The natural sweetness in honey slightly increases insulin levels, which helps tryptophan to enter the brain more easily. Licking a teaspoon of honey before going to bed is good and reduces sleeplessness and helps you to sleep well.
Jalebi
It sounds odd but it's true that eating jalebi naturally raises blood sugar and insulin levels, which helps you fall asleep in less time than usual.
Bonus tip for you!
According to the health website Sleep.org, if the feet are warmed by socks, it relaxes the blood vessels and the brain feels that it is time to sleep, thus this heat helps the body to sleep. Prepares
Simply put, keeping your feet warm relieves insomnia and helps you fall asleep faster.
I hope you will like this article on how to treat insomnia naturally without medication.
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