How to resolve insomnia Gold recommendations for insomnia
Insomnia is an important problem that is sometimes experienced in a period of life and sometimes chronically. So, what can be done for insomnia, how to eliminate insomnia? Here are a few tips for those with sleep problems ...
Insomnia is a problem in which almost everyone cannot find a solution in a period or long term. Sleep; physical strength, mental activities, psychological state and immunity is vital to our health. A good sleep not only gives strength to the body, but also psychologically adds morale. However, scientific research has proven that up to 80% of people suffer from sleep problems.
Hot baths, milk drinks and medicines are the most common methods to fall asleep. However, these methods are usually temporary and insomnia persists. For hours that did not close the eyes, sleep divided once an hour, and for those who can not fall asleep, we have compiled gold worth recommendations.
Breathe through the left nostril!
This yoga method is perfect for women suffering from insomnia with extreme heat and menopausal discomfort. Lie on your left and close your right nostril. Start breathing slowly and deeply through the left nostril.
Stretch and relax!
You can get ready for sleep by squeezing and loosening all the muscles while lying on your back. For this method; Nefes Breathe in a little, curl your knees and let go. Breathe again, your calf muscles, then your thighs, buttocks, belly, chest segments, arms and so on. squeeze the muscles one by one, until they tighten, until they go all the way to your body, then relax and relax. ”
Fight with sleep that never comes!
Experts call this method the sleep paradox. In this method, open your eyes without falling asleep and stubbornly say ım I will not sleep tekrar. These words go to the brain as a sleep instruction, because the brain negatives do not function well.
Think of your day!
Recall places, conversations and events during the day; this reckoning in the mind will reduce anxiety and prepare you mentally for sleep.
Turn your eyes!
According to experts, imitating involuntary movements during sleep helps to release sleepy hormone melatonin. One of the movements during sleep is to turn the pupils in place. Close your eyes and turn them three times.
Imagine!
In this method called visualization meditation using at least three senses, all you have to do is to imagine yourself in a place where you feel or feel happy. With sounds, flavors, smells, in short, with the senses. This will lead to physical and mental relaxation as well as to drive sleep in succession.
Whisper to yourself!
Sit on the bed and start taking deep breaths from the diaphragm. Breathe and exhale 6 times to force the rib cage and feel burning. Breathe your focus completely and stop for a few seconds after 6 breaths. Then whisper to yourself; “I'm ready to sleep…”
Sensitive spots that bring sleep
In acupuncture, some parts of the body have therapeutic effects for different problems. Here again, pressing two or three points that bring you to sleep is enough to go to sleep. Here, those three points;
"Put your fingers on the spot between the eyebrows on your nose, there is a slight recess. Hold for 20 seconds, briefly release and repeat two more times."
"Sit on the edge of the bed and put your right foot on your left knee. Find the slight recess between your finger and your second toe and press it in the same way."
Ken While supporting your right foot, locate it on the upper side of your second toe just below your finger. Gently squeeze your finger using your right hand's thumb and index finger. ”
Prepare a list of concerns
An important cause of insomnia is getting worried by reviewing things to do in bed. Before going to bed, write down your list so you can forget it until the next day. You may also think that you have filled your thoughts in a cabinet. You will relax and it will be easier to fall asleep.
Find your own sleep trigger!
Good sleep can be anything that triggers during a period of sleep. You can recall sleep by applying this method, which you will do by conditioning the body and mind, in time of insomnia. For example, before sleep, caress your cheek, play with your hair and so on. do things, it doesn't matter what happens and just focus on how this action makes you feel. Over the course of a few nights, your body will learn to associate it with sleep, and repetition will convince your body to be sleepy.
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