These 5 methods for quality sleep

Restful sleep is a basic necessity for every human being. “Sleep” because sleeping is like we reset all the various systems in our body. Healthy sleep means having to sleep on time. Don't sleep too late. and provide enough to meet the needs of the body. Normally, our bodies need at least 6-8 hours of rest because this will allow the body to recover. Repair parts and wake up refreshed.

How to solve the problem of insomnia without taking medicine

1. Meditation

Mindful meditation involves breathing in and out slowly, observing your breathing for 10-20 minutes. Thoughts will decrease and stress will disappear. Makes sleep more efficient

2.Yoga

Yoga is an ancient science that originated in India. Give importance to body + mind + breath Practicing yoga is similar to meditation because the practitioner needs to focus, use mindfulness, feel yourself in every moment, and control your breathing in and out. Breathing in and out deeply and long results in a clear mind. The body is relaxed. Stress is reduced. Basic yoga practice can be practiced at home. Spend 15-20 minutes a day for 21 days straight and you will see the difference it makes to your body.

3. Exercise

Exercise will help keep you healthy, help you lose weight, reduce your risk of various diseases, and it can also help improve your sleep efficiency.

4.Massage

Massage therapy can help relieve insomnia in patients with this disease. You can do it yourself as follows.

Point 1 – The point is in the crease of the wrist corresponding to the little finger. Massage the point with your thumb for 20 seconds at a time for 5-10 minutes continuously. This point stimulates the heart's meridian points and meridians. Makes the body ready for sleep.

Point 2 - Point 2 will be 3 fingers away from the palm and between the tendons. Massage for 20 seconds at a time for 5-10 minutes continuously. It will help solve the problem of insomnia. Makes you sleep soundly and sleep more deeply.

5. Go on vacation

Changing places, changing environments will help relieve stress. It will make our sleep better and cure insomnia.

Behavior that should be done

- Go to bed on time and should go to bed at the same time every day

- Avoid eating too much food before going to bed.

- Exercise, yoga, meditate.

- Adding the scent of essential oils such as lavender will help you fall asleep easier.

- Arrange the bed and bedroom appropriately for sleeping.

- Turn off your cell phone or place it away from your body and head because the signal from the cell phone can disturb our brain and sleep. Signals from mobile phones also have various negative effects on our bodies.

Things you shouldn't do

-Sleeping longer than 30 minutes during the day

-Look at the clock often when sleeping.

-Listen to the radio or watch TV before going to bed.

-Drink alcoholic beverages or coffee.

-Using the bed for the wrong purpose, such as working or eating

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