These strategies can alleviate your "insomnia":
To improve sleep quality, it is imperative to identify the root cause of insomnia and provide an appropriate solution. Insomnia does not merely refer to difficulty falling asleep at night; as long as there is a sense of physical exhaustion after sleep, and the condition persists for more than 1 month, it indicates insufficient sleep quality.
For those experiencing mild sleep disturbances without medication intervention, several approaches can be attempted to enhance sleep.
Increase sunlight exposure during the day
In summer when sunlight is intense, ladies promptly shield themselves with an umbrella, fearing sunburn. However, the melatonin affecting sleep is stimulated by sunlight. When sunlight reaches the retina, it can be transmitted to the hypothalamus via the optic nerve to stimulate the hypothalamus to synthesize more melatonin, which also stimulates the secretion of serotonin. Bothes melatonin and serotonin play a vital role in sleep.
Engage in aerobic exercise
When exercising, the body secretes numerous hormones that help dilate blood vessels and reduce anxiety, aiding relaxation. Exercise also aids weight loss for individuals, and obese individuals may suffer from adenoidal hypertrophy of the throat, thereby obstructing the airway and subsequently affecting sleep.
Take a warm foot bath before bedtime
A warm foot bath 30 minutes prior to sleep can elevate body temperature, eases muscle tension, and then relaxation happens on falling asleep, engendering a heavy sleepiness.
Avoid alcohol, tea, and caffeine
Coffee, tea, cola, and many beverages contain caffeine, which can inhibit the action of adenosine and prevent the body from feeling drowsy, disrupting our sleep. Alcohol consumption is also a concern. While drinking alcohol can facilitate sleep, alcohol disrupts deep sleep, particularly rapid eye movement sleep, causing people to wake up in the middle of the night accompanied by dry mouth and thirst.
Insufficient nutrients may also induce insomnia. Studies indicate that when calcium levels are low, the nervous system becomes highly excitable; a deficiency of vitamin B6 can lead to neurochemical synthesis disorders, which are correlated with insomnia and depressive states. Therefore, appropriately supplementing the necessary nutrients for the body can contribute positively to improving sleep.
Sleep space creation
Rearrange your sleeping environment through three elements: light, sound and fragrance. Isolate any light source, smell the sleeping fragrance, slowly relax yourself in the white noise, and feel your breathing before falling asleep deeply.
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