How to overcome trouble sleeping?

Are you the type of person who had inconsistent sleep cycles? That makes you even more exhausted and depressed

I know sleep is essential to human life when it usually misses more than normal.

It has to be taken care of effectively and clear enough to sort out the problems It affects everything in our life mainly energy, health, and moods.

It might be for various reasons. If left untreated, it might turn into a serious illness.

Researchers have discovered a strong relationship between the continuation of sleep and gross no: of sleep hours.

Factors responsible for sleeping disorders

• Depression
• Anxiety disorders
• Urination during the night
• Using electronics such as laptops, mobile phones
• Intake of caffeine products
• snoring from your partner
• Night terrors
• medications
• working night shifts
• ageing factors
• Taking a nap during noon times.

Are sleeping problems common?

Almost 93% of Indians are affected by sleep problems.

There are various types of sleeping disorders

• Insomnia
• Sleep apnea
• Narcolepsy
• Restless leg syndrome.

What happens when not getting adequate sleep?

• sickness
• Forget the stuff often
• Can't able to take proper decisions
• low sex drive
• Drastic weight gain
• Diabetes
• pre-ageing
• skin gets wrinkles earlier

How do overcome such problems?

Set a peaceful environment

Deep sleep helps to manage a healthy life, and good vibes for a whole day so it is very vital to make a sleeping room better for quality sleep. The room should be very calm with no disturbances, a dark atmosphere, and a cool temperature will help to fall asleep.

Don't spend too much time on electronics

If you consume your time by watching mobile phones or video games that will disturb the sleep cycle and makes you feel drowsy for the whole day.

Listening to a calming music

It will make you sleepy since it calms your mind from stress and tension.

Breathing exercise (4-7-8 method)

This exercise will soothe your mind to feel relaxed. This exercise can be used twice a day to make our mood a tranquil state.

How to do?

• Firstly empty the lungs of air
• inhale through the nose for 4 seconds
• Hold the breath for 7 seconds
• Exhale the air through your mouth for up to 8 seconds
• Reiterate for 4 times

You can feel the difference in your body remaining in a neutral state.

Replace the bright colour lights with dimmer lights

Since light decides the psychology of our nature, it is better to use dim red and blue lights?and that set our mindset to feel calm and get into sleepy mode.

Yoga for deep sleep

• Vajirasana (Thunderbolt pose)

Benefits :

• It helps to soothe the mind and gives stability to the body.
• It alleviates the acidity problem of the stomach.
• It strengthens the spine muscles and relieves back pain.
• It relives the knee pain

Janusirasana (Head to knee pose)

Benefits :

• It calms our mind from stress and gives you the stable state
• It cures the digestion problems and gastritis
• It strengthens the knee, hamstrings and e muscle
• It reduces the fat muscles in the stomach
• It strengthens the rib bones

Pranayama :

Benefits :

• It enhances the focus and concentration
• It acts as a stress reliever
• It cures the breathing problems like asthma, and sinus.
• It promotes good digestion and improves the autonomous nervous system.
• It gets off stress and promotes better sleep.
• It unblocks the nasal passage which improves the breathing pattern.
• It enhances the immune system.
• It helps to lose weight and gives you clarity.

Balasana :

Benefits :

• It strengthens the rib and hip muscles.
• It controls the acidity and supports digestion.
• It relaxes the body and mind enhances the deep sleep.
• It improves blood circulation.

Uttanasana :

Benefits :

• It gets relieving stress and proper relaxation to the body
• It improves the spine muscles and gives rigidity to the muscle and bones.
• Stimulates the abdominal muscle and aids in digestion.

Apart from that, you should maintain proper food habits that give you quality sleep Esp. When you take fruits after your dinner.It improves the digestion and you can feel the refreshment while wake up from your bed.

If you have chronic sleeping disorders like insomnia ,narcolepsy, it is better to consult a doctor or therapist to cure such illness.

Takeaway

Deep sleep is essential to the human body that keeps our mind and body healthy and peaceful state.When you miss the sleep for the long period of time it might end up in certain illness like dementia ,high blood pressure,diabetes,erratic behavior ,anxiety etc.

By following such diets ,environment,and yoga practices can promote the good sleep.

Thank you for reading the article.

Hope you found this useful.

Take care.