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How to solve insomnia? 5 ways to sleep well. 본문
Through sleep, humans can restore exhausted body functions and prevent the development of various diseases. Therefore, for a healthy mind and healthy body, you need to sleep well. However, there are many people who have trouble sleeping. So, in this post, we will learn about useful methods to solve insomnia that are useful to know when you can't sleep.
Reference
- October 28, 2023 Health Chosun in Korea
Index
- Introduction
- 1. Maintain your sleep pattern
- 2. Avoid eating two hours before going to bed.
- 3. Induce a good night’s sleep with a half-body bath
- 4. Stay away from smartphones
- 5. Take magnesium
- Conclusion
Maintaining Your Sleep Pattern
Sleep is one of our biological rhythms. Therefore, it is important to go to bed at a set time and wake up at a set time. If your sleeping and waking up times are different every day, it becomes difficult to expect a deep sleep. To deal with insomnia, it is especially important to wake up at a certain time. Also, waking up and exposing yourself to bright light can help you wake up.
Do not eat or drink 2 hours before going to bed
To solve insomnia, you need to stop snacking at night. We should not eat or drink at least 2 hours before going to sleep so that our body and mind can rest as much as needed and only then can we get a good night's sleep. Eating before bed makes it difficult for the autonomic nervous system and heart to rest, which makes it difficult to get a good night's sleep. In particular, spicy foods cause severe gastrointestinal problems and greatly interfere with sleep. In particular, you should never drink alcohol. Alcohol worsens conditions such as sleep apnea. It also makes you wake up early in the morning, preventing you from getting a good night's sleep.
Inducing a good night’s sleep with a half-body bath
To solve insomnia, it is recommended to take a half-body bath/foot bath or shower 1-2 hours before bedtime. This is because showers and foot baths relax the body and induce sound sleep. Additionally, our body falls into a deep sleep when our body temperature drops by 0.5 to 1 degree. When you take a shower, your body temperature rises, but when you finish showering, your body temperature drops, helping your body prepare for sleep. Additionally, it is recommended to darken your surroundings 30 minutes before going to sleep. Darkness promotes the secretion of melatonin, which induces sleep.
Stay away from smartphones
The habit of watching TV or using your smartphone at night interferes with your sleep. Light from TV or smartphone screens stimulates the brain and disrupts circadian rhythm (changes in the body that repeat throughout the day). Your eyes are closed, but your brain remains awake. Therefore, to solve insomnia, you need to stay away from TV and smartphones.
Take magnesium if you are particularly sensitive.
Some people have trouble sleeping because they are nervous. For such people, taking magnesium may be helpful to resolve insomnia. Although not as effective as sleeping pills, magnesium has a sleep-inducing effect. Magnesium also relaxes muscles and blood vessels, which is helpful for patients with high blood pressure due to vasoconstriction, muscle contraction, and tremors. However, do not eat more than the maximum daily intake (350 mg).
If you can't sleep at night, here are 5 useful ways to deal with insomnia. How do you feel? Was it helpful? Please remember it well and use it usefully.
