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| Sleeping Problems: 7 Ways to Get a Good Sleep |
Most people who wake up late at night will be well aware of these symptoms when they have to change their sleeping sides while waiting to sleep in the bed. However, if you think that lying in bed causes sleep deprivation, you think again.
In fact,
there are many things you can do that may seem strange to see or hear, but can
also help you sleep.
Yes, these
tricks are from a few medical professionals who will often be helpful to people
with insomnia.
If you also frequently change sleeping sides and do not get a good sleep be sure to try the following methods.
1. Use of spiced milk
Drinking warm milk with spices before going to bed can also be helpful in this regard, nutmeg is naturally soothing, it should be drunk 2 to 3 hours after eating.
Ingredients
- 4 to 6 ground cardamom in 2 cups of milk.
- Add half a teaspoon of turmeric
- Half a teaspoon of cinnamon
- 1 pinch of ginger
- 1 pinch of nutmeg to the milk
Now, boil the milk over medium heat, and drink it when it is half hot.
2. Try to wake up
Yes, if you
want a quick sleep, think about waking up, it must sound weird to read but
according to experts people who have trouble sleeping should think about waking
up instead of sleeping.
According to
experts, most of the time sleep deprivation can be caused by some kind of
mental anxiety or worry, so instead of worrying about sleep, think of waking
up, which will reduce mental anxiety and calm the mind that sleep will help.
3. Wear socks
This method
is not very effective in hot areas. However, if the feet are cold before going
to bed, the brain receives a signal that it is not time to go to bed yet.
Warming the
feet with socks soothes the blood vessels. And the brain thinks it is bedtime,
so this heat prepares the body for sleep. Simply, keeping your feet warm
relieves insomnia, and helps you fall asleep faster.
4. Get out of bed and do something
A study from
the University of Pennsylvania School of Medicine found that sleep deprivation
is the easiest way to get rid of it.
The study
looked at 416 people who often suffered from insomnia over a period of one year
and concluded that getting out of bed and participating in other activities
helps them fall asleep earlier.
Researchers
said, if you have trouble sleeping at night, get out of bed and read a book or
start writing.
5. Get help with some oil
According to
medical research reports, apply coconut oil to the back of the feet, head, and
ears before going to bed in summer, while in winter it is done with soles oil,
which will help in quick sleep.
6. Banana tea
Made from
banana and cinnamon, this tea is rich in vitamins and minerals that help you
fall asleep and maintain a deep sleep.
In addition,
the potassium in bananas regulates blood pressure as well as helps the nervous
system. Similarly, magnesium soothes muscles, while vitamin B6 helps your body
make chemicals that control the sleep system.
Cinnamon
also helps control blood sugar levels. If you don't know, know that raising
blood sugar levels can drive you away from sleep.
7. The specific way of breathing
An expert at
Harvard University has come up with a simple solution to insomnia and it can
help you fall asleep in a minute.
According to
Dr. Andrew Well of Harvard, this is a natural tip that has been used by
different people for centuries. This method is called 4-7-8 and yes it is as
easy as listening or speaking.
First, lie
down comfortably on the bed and then breathe through your nose for 4 seconds,
then hold your breath for 7 seconds and then exhale slowly through your mouth
for 8 seconds.
Repeat this process until you fall asleep and most of the time people try it and fall asleep within a minute.
Remember, this article is for general information only. Readers should also consult their physician for this.