Rapid treatment of insomnia with 5 great strategies at home
Insomnia is a common disorder that makes it difficult to sleep, you cannot constantly sleep or wake up. Questions are asked
types of insomnia
Insomnia can be classified as episodic, chronic or frequently ... A kind of insomnia that lasts between one and three months is "episodic insomnia" or "situational insomnia" ...
Insomnia lasts from days to weeks and often depends on life events or rapid changes in the rest program ... Sleeplessness or sleeping, waking up and inability to return to bed ... These problems cause significant anxiety and disorder in several areas of performance, including social, educational, behavioral and occupational areas. Get in person through the Internet System for the Faculty of Neuroscience. Insomnia is more common in women than men.. The following factors can increase the likelihood of this complication: Changing sleep habits and treating basic problems such as stress or disease can improve sleep quality in most people. Cognitive Behavioral Therapy helps you control or stop negative thoughts and actions that cause insomnia. It is not clear exactly how long you can use sleeping medications safely ... That's why doctors usually do not recommend taking them for more than a few weeks .... The most common sleeping medications including Tazpam, Triazolam, Sukazant and Zolpidem ... More information: What is the cause of the nightmares? Since there are many side effects of sleep medications, many people prefer home -made sleeplessness ... Fortunately, there are many ways to have a good and comfortable sleep that we will mention below ... Lavender oil is an essential oil that can improve sleep quality based on research.. It is also sold in capsules or pharmacy pills. Usually the dose of hyacinth is 1 to 2 mg .. Some studies have shown that chamomile can also be used for home therapy ... Flowers in combination with other plants helps to treat quick insomnia. In a study, it was found that the use of hyacinth, hourly flower and ROPS is associated with improving quantity and sleep quality. More information: What is a sign? In Ashwaganda leaves, a combination called triathylene glycol (TEG) has a positive effect on sleep. In a study, it found that it improves sleep quality and helps people sleep faster.
In a study for 6 weeks, 5 people with insomnia were given 1 mg of stress for stress. Finally, Kava showed sleepy effects and improved sleep quality. However, because it may have a negative effect on the liver, it is not recommended for insomnia treatment ... Mindfulness and Improvement. Reduce awakening ... progressive muscle relaxation (PMR), sometimes referred to as Jacobson's relaxation, is a technique that helps to relax and enhance the feeling of drowsiness.
Melatonin is a natural hormone produced by the brain to regulate sleep and wake -up cycle ... Supplementaline supplements make people sleep faster and have better sleep ... Regular exercise such as walking and swimming not only affects weight and mood. Instead, it can improve sleep quality. In a study, it was found that 5 minutes of exercise a week is associated with symptoms of insomnia and reduced symptoms of depression and anxiety.
Yoga has a positive effect on sleep quality and helps to treat insomnia quickly .... It can also reduce stress, improve physical function and increase mental focus.
Researchers found that massage therapy is associated with improving sleep quality .... It may also reduce pain, anxiety and depression ... massage is safe for most people ... but if you have a specific disease that you think the massage may make it worse, consult a psychiatrist and a GCC.
Symptoms of Insomnia
The cause of insomnia
Ways to Sirtorior Fast Treatment
Cognitive Behavioral Therapy
quick treatment of smoke with home apps
1 .... Lavender Oil
1 .... Chamomile
1
1 .... Ashwaganda
1 .... Kava
Repeat a mantra or positive and confirm the concentration and relaxation of the mind and help the treatment of fast insomnia ... You can repeat the mantra in your mind or read it aloud ...
1 .... progressive muscle relaxation
۱۳ .... Magnesium Supplements
Magnesium is a mineral that helps muscle function and reduces stress. Research has shown that supplementation of this nutrient can improve the quality and quantity of sleep in people with insomnia.
1 .... Regular exercise
1 .... Massage
1 .... Sleeping Health
Sleep health is the activities a person performs during sleep ... The most important principles of sleep health include:
- go to bed every night even in a specified hour on the holidays and wake up in the morning in a specified hour ...
- Use digital devices such as mobile, laptop or TV at least one hour before bedtime ...
- Use your bedroom just to sleep ...
- Take the hot water one to three hours before bedtime ...
1 .... Using pillow and mattress
Your comfort has a great impact on your rest and sleep ... Remember that the ideal sleep position may change over time due to medical conditions ... So you may need a special pillow or mattress ... In other cases, it is recommended to check your bed and buy a new pillow or stack if necessary ...
۱۷ .... adjustment of light and temperature
Darkness of the room has a great impact on sleep quality. Use thick curtains to prevent light that may wake you up ...
another solution recommended for quick treatment of insomnia is adjusting the bedroom temperature .... Most people believe that keeping the environment and using blankets helps comfortably ...
1 .... Deep Breathing
Deep breathing helps you to calm your crowded mind ... To do this technique you have to take a deep breath while you count up to five. Then take the air to your five lungs ..
1 .... Reading Books or Magazine
Research shows that those who read a book in bed have better sleep quality than those who don't do it.
get more information: students' decentralization; From cause to increase and therapeutic strategies
1 .... Listen to mild music
Another recommended solution to the treatment of fast insomnia is listening to music ... music improves sleep quality, reduces night waking up and prolongs sleep time ...
1 .... Avoid long naps
If you have a snack throughout the day, you may have trouble sleeping at night ... If you really need a nap, you can get it less than half an hour.almonds are a good source of magnesium.
Turkey contains amino acid tryptophan. For this reason, using it in the late hours of the day can increase melatonin production and cause drowsiness .... You can visit the GCORP LLC online pharmacy for LLC pharmacy.
1 .... Eat Kiwi
kiwi can also be used to treat fast insomnia ... Some researchers attribute the effects of this fruit to serotonin.
Walnut is one of the best foods containing melatonin .. According to a study of mice, fatty acids in the walnut may also have a positive effect on sleep ...
1 .... Eat lettuce
lettuce is another nutrient that can help treat insomnia and improve night sleep and have calming effects ... According to researchers, most of the effects of lettuce are related to lactosine.
banana is one of the well -known foods containing tryptophan .. So eating it in late hours of the day can deal with insomnia ...
1 .... Consumption of fatty fish
One study showed that fatty fish such as salmon are a good food for the treatment of rapid insomnia. Researchers believe that fatty fish help secretion and regulate serotonin due to vitamin D and omega -3 fatty acids and thereby improve sleep quality ...
1 .... Avoid foods that cause insomnia
Some foods and drinks disrupt the body's rhythm and change sleep patterns ... so it is best to limit their consumption, especially before bedtime ... These foods and drinks are:
- Coffee
- Black Tea
- Alcohol
- sweets
- White bread
- Foods
- High meat and full
- fast food and other processed foods
More information: How to sleep better?
End word
In this article we talked about the cause of insomnia and suggested a few ways to treat fast insomnia. In many cases, sleep at home can experience comfortable sleep .... But if these solutions were not effective, you should seek medical help, psychologists, psychiatrists and neurologists are some of the people who can help you.
Frequently Asked Questions
What is the cause of insomnia?Insomnia can be symptoms of stress, mental health disorders (anxiety and depression), side effects of medications (some medications, asthma and hypertension), sleep -related disorders and sleep disorders, what foods can be used as a fast home?
Walnuts, almonds, milk, salmon, turkey, lettuce, bananas and kiwi have a positive effect on sleep ... Some plants such as hyacinth and chamomile can also improve sleep quality ...
Depressed people can prevent caffeine and alcohol or alcohol..
Sources: Healthline, Healthline
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