End Insomnia and Improve Sleep Quality with These 6 Techniques
As the world grapples with various epidemic situations, it has undoubtedly changed the way people live. These circumstances have forced us to adapt to new social conditions, affecting our daily routines and, in particular, our sleep habits. Sleep is essential for overall health and well-being, as stated by the National Institutes of Health (NIH). It supports vital body functions, including metabolism and brain function, and can even impact our weight. Shockingly, approximately 19 million people in Thailand suffer from insomnia, a condition that can affect individuals of all ages, but is more prevalent among women and the elderly.
To address this problem, renowned sleep expert Dr. David Heber MD, PhD, FACP, FASN – President of Herbalife Nutrition Foundation – provides the following 6 techniques to improve sleep:
1. Mindful Eating
Anxiety and stress can cause fatigue and negatively impact mood, leading to insomnia. One way to manage stress levels and avoid unhealthy eating habits is to think before you eat. Avoid consuming junk food to relieve stress and try to have your meals and snacks at least three hours before bedtime. This allows for proper digestion and reduces the risk of heartburn that can disrupt your sleep.
2. Regular Exercise
Exercise not only offers numerous health benefits but also promotes relaxation and better sleep. When you work out, your body releases endorphins that contribute to a sense of well-being. The intensity of exercise can be tailored to your preferences. For instance, light exercises such as yoga, Pilates, or leisurely walks in the park can help, while those seeking a more intense workout might choose weightlifting.
3. Prepare for Rest
Create a digital detox routine at least an hour before bedtime. Avoid using electronic devices such as computers, smartphones, tablets, and televisions during this time. Instead, engage in activities that promote relaxation and signal to your body that it’s time to wind down.
4. Relaxation Techniques
Take advantage of the evening hours before bed to practice relaxation techniques. Deep breathing exercises, stretching, and meditation can calm your body and mind, preparing you for a restful night’s sleep.
5. Herbal Remedies
Enjoy a cup of chamomile or lavender tea to promote relaxation and combat sleeplessness. Chamomile contains Apigenin flavonoids, which bind to certain receptors in the brain, inducing drowsiness. Similarly, lavender tea or scented candles can help you unwind and achieve a state of deep relaxation.
6. Maintain a Consistent Schedule
While work schedules often disrupt our sleep routine, it’s important to prioritize a consistent sleep schedule. Try your best to go to bed and wake up at the same time every day. This helps establish a healthy sleep rhythm and regulates your body clock.
By implementing these techniques, you can enhance the quality of your sleep and support your overall health and well-being. Remember, a balanced diet, regular exercise, and a suitable lifestyle are all crucial aspects of maintaining good health. Follow Line@matichon for the latest updates.
End the problem of ‘insomnia’ and get rid of distractions with 6 techniques to create good dreams.
After facing various epidemic situations It has changed the way of life of people all over the world. Whether in the work field affecting everyday life Because of these situations that force us to adapt to social conditions. This new way of life can affect our daily routine in one way or another. especiallyAbout sleeping that has had a tremendous impact Because it is inevitably linked to health.
This is because adequate quality sleep is important for overall health and well-being. Based on information from National Institutes of Health (NIH) That said, sleep helps support many important body functions. Both metabolism is a function of the brain and can also affect health, such as obesity. In addition, data from the survey also shows that About 19 million Thai people have insomnia problems. And insomnia problems can occur in people of all ages. Most often, insomnia lasts for 1 or 2 nights, but sometimes it can last for weeks, months, or years. Insomnia is more common in women and the elderly.
To solve this problem, follow these 6 simple techniques for better sleep, therefore, for better sleep. Dr. David Heber MD, PhD, FACP, FASN – President, Herbalife Nutrition Foundation Therefore, I have left you advice on how to get quality sleep as follows.
1. Think before you eat.
High anxiety can cause fatigue. and has a negative effect on mood Leads to insomnia or lack of sleep. This makes it difficult to choose healthy foods. So, think before you eat. It can help manage stress levels and reduce the chance of eating junk food to relieve stress. Including stopping eating meals and snacks at least 3 hours before bed. This helps food to be digested properly and helps avoid heartburn that keeps you up at night.
2. Make exercise a part of your everyday life.
Exercise has many health benefits. It also affects the feeling of relaxation of the body while sleeping. Because when you exercise the body naturally releases endorphins which make you feel good. As for the method of exercise, you can choose according to the level of intensity. If you like light exercise Choose a low intensity form of exercise, such as yoga, Pilates, or going for a walk in the park. For people who like intense exercise, they may choose to lift weights.
3. To rest, you must prepare.
Prepare for a digital detox at least an hour before bed. By refraining from using computers, smartphones, tablets and televisions.
4. Relieve stress with relaxation techniques.
The evening and before going to bed is a good time to use relaxation techniques. This can be done by deep breathing. Stretching Let yourself be free. and meditating on the breath Making the body and mind feel calm and relaxed.
5. Drink chamomile tea or lavender tea.
Chamomile flowers help with restless sleep. and make you feel relaxed which is a result of Apigenin flavonoids in Chamomile That can bind and block certain receptors in the brain, causing drowsiness. Like lavender essential oil, it has the ability to help promote sleep and make you feel relaxed. Which is available in the form of lavender tea or scented candles.
6. Manage your schedule well.
Although daily work schedules are often the main culprits that disturb sleep time, But remember to keep this in mind and try your best to be able to go to sleep. and wake up at the same time every day Because this will create a good sleep rhythm and body clock for the body.
good nutrition Regular exercise A suitable lifestyle and quality sleep It will be an important variable that helps to maintain good health.
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