5 natural solutions to sleep problems
If you are writhing in bed to sleep, the stories of those who find the solution in natural ways can guide you.
If you are able to fall asleep as soon as you put your head on the pillow at night, you are happy. But if you're writhing in bed to sleep like most of us, and you know that counting sheep doesn't help, maybe the stories of those who find the solution in natural ways can guide you.
Acupuncture
Y.N. - 30 years old (Public Relations Specialist)
Problem: um I've been waking up several times at night for about 2 years. Sometimes I was drowsy and I had trouble falling asleep again. I had difficulty sleeping because I was busy with my mind on the files I had to finish the next day, especially during periods of intense work. I decided to take advantage of the acupuncture method with the advice of a friend. ”
What happened?
My doctor first asked questions about my general health, my previous illnesses, my menstrual order, the medications I used and my eating habits. He also asked me if I had suffered from a mental illness in the past and he learned about my psychological complaints during this period. Then he focused his questions on my sleeping problem: Did I have difficulty falling asleep or going on? Waking up with my sleep in the morning? Most importantly, how did this problem affect my daily life?
After this initial evaluation, it was time to practice acupuncture. My doctor, especially the abdomen, legs and back, especially in various parts of my body; acupress (acupuncture points with the pressure of the fingers) and applied to the body of a combination of needles applied. I felt very relaxed and lightened after the acupressure. After a half hour session, the needles were removed from my body.
After therapy, I started to sleep for about a week as soon as I put my head on the pillow. However, since my insomnia problem started again, I decided to use the acupuncture method for a longer time. According to my doctor; In sleep problems, 5 - 10 sessions were sufficient twice a week.
How does it work?
Dr. Asil Onay - Medical Aesthetic Physician
Acupuncture, which is based on the regulation of energy flow by dipping tiny needles into various parts of the body, is believed to increase serotonin production. As is known, serotonin is a neurotransmitter that allows you to relax before falling asleep. According to a study published in the Journal of Traditional Chinese; 59% of those suffering from insomnia (inadequate and restful sleep disorder) had a normal sleep pattern after one week of regular acupuncture.
In this method, thanks to the needles applied to certain points of the body, the messages that can reach almost every part of the organism are transmitted with warnings made. The brain receives this stimulus and begins to release appropriate neurotransmitters. That way, it prepares you for sleep.
New sleeping position
Z. S. - 27 years old (Architect)
Problem: ları In the evening, I can only reach my home from my workplace in 2 hours. As such, I could not sit down before 21:00 in the evening and had difficulty falling asleep even when I was very tired. Because as soon as I reached the bed, what I ate immediately escaped into the esophagus, which meant that I would not sleep for hours. I also went to the internet and some health sites with reflux problems, I learned that the left side should sleep.
What happened?
I've always seen lying on your back as the most comfortable position. But then I realized that if I eat late, if I sleep in this position, it increases the severity of burning and pain in my chest. The first night I slept to the left, I had some problems with my digestive system. Although I felt comfortable in this position, it took me an hour to fall asleep. I trained my body for a few nights in a left-facing position. After five nights, I started to fall asleep much faster. Now my complaints about reflux have diminished, but I know that I have to eat lighter in the evening for a sleep without holes.
How does it work?
Dr. Ahmet Uslu Internal Medicine Specialist
Lying on the left side is ideal for those who eat late in the evening. Because this position helps the digestive system. According to a study at the Graduate Hospital in Philadelphia; lying on the left side of the esophagus to clear the acid more quickly by reducing the likelihood of waking from sleep due to reflux. To cope with reflux, take 2 hours before eating. Because the time to empty the contents of the stomach takes about 2-3 hours.
Sleeping on an empty stomach minimizes the risk of reflux. If this is not possible, do not lie down for a while after meals. Also pay attention to your lying position. For example, have your upper body and head high. You can increase the number of pillows or raise the head of the bed. In addition, lying on the left side can ease the symptoms of reflux.
Reflexology
S. A - 32 years old (Housewife)
Problem: öncesi In the pre-menstrual period, I turned into a bomb ready to explode and I couldn't sleep well at night because I was extremely nervous. In a magazine I read, I learned that reflexology therapy can also be effective in such problems. So I decided to take my chances. ”
What happened?
During the session, the reflexologist explained to me how this method plays a role in calming and sleeping better after asking various questions about my sleep patterns. Then, using aromatic oils, which smelled very well, he massaged for more than half an hour through pressure and scrubbing on certain reflex points of my feet. Even though I felt pain in some of the areas she had suppressed, I felt very relaxed after the session. If my therapist comes first 4-5 sessions a week, then every 15 days
my insomnia problem will be alleviated greatly.
How does it work?
Asil Onay - Medical Aesthetic Physician
In Reflexology, the thesis lies that diseases are caused by the blockage of energy in a particular part of the body. our feet; there are reflection points that correspond to all our organs and systems, and these are regarded as mirrors of our body anatomy.
With special hand and finger techniques, the pressure and rotating or rotating movements applied to these reflex points on our feet relieve the energy that is blocked in certain areas and re-activate the healing power of our body. Reflexology, which rebalances the internal energy, allows you to relax physically and mentally when applied regularly. Thus, it helps to alleviate sleep problems at night.
Morning exercise
F. M. - 30 years old (Teacher)
Problem: um I woke up at least 3 times at night. A friend told me that my regular exercise in the morning would be good for my sleep. So I woke up in the morning and got out of the street. ”
What happened?
On Monday morning at 07.00 I walked briskly for 40 minutes. This was followed by 40-minute runs on Wednesdays and Fridays. Regular exercise in the morning has enabled me to start the day more energetically as well as increased my concentration in the workplace. Now that I feel better during the day I fall asleep more comfortably. I don't wake up as often as I used to.
How does it work?
Tansu Mehmet - Sports Instructor
American scientists note that women who exercise at least 30 minutes each morning have less trouble falling asleep than women who have a sedentary life.
They're making.
This is because regular exercises in the morning help the body's biological clock to function rhythmically again. In addition, the body begins to secrete the happiness hormone endorphin while doing sports. As a result, we feel more energetic and happy throughout the day. This mood positively affects our sleep patterns.
Reiki
H. P. - 31 years old (Banker)
Problem: “I hadn't been able to sleep at night because I've had quite stressful days lately. I hope I can also find a solution to my sleeping problem with Reiki healing
I found them in “life energy” sessions. "
What happened?
When I decided to take the Reiki 1 initiation, I first attended a one-day seminar. Then a specialist who had a reiki master made his hands on my body and made me adapt to Reiki. It is not difficult to apply this method. What you need to do to find healing, first of all, is to pass the healing energy through your mind. Then touch your hands to certain areas of your body or keep them 10 inches away.
In the meantime, you should not think of anything and channel it into Reiki energy. Reiki, which I practiced every day for about an hour, helped me to look at life more positively, calm down and establish my emotional balance. The alleviation of my mental problems was of course reflected in my sleep pattern positively. Now, soon after I go to bed, I fall asleep and I can sleep until morning.
How does it work?
Işık Kyrgyz- Natural Therapy Specialist
Reiki was first used in Japan in 1920; an energizing, energizing, relaxing and healing energy. We all know that psychological problems are the cause of many physical illnesses.
That is why Reiki helps to open the blockages in our energy channels as a result of these problems. Thus, the blocked energy begins to flow easily in the body. As a result, your body's ability to heal itself is strengthened again and your mental or physical problems begin to ease. When your body is healed, your sleep pattern returns to its normal rhythm.
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