Due to today’s changing lifestyle, people’s sleep is greatly affected. Surviving with less hours of sleep every day, sleeping late at night, not getting enough sleep due to scrolling on the phone, etc. are becoming a part of the lifestyle. However, many such studies have come to light in which the side effects of less sleep have been revealed. According to scientists, this affects not only your physical health but also your mental health. At the same time, the risk of many diseases also increases.
According to a report, about 10% of the world’s population experiences insomnia. This is a common sleep disorder. In which there is problem in sleeping or staying asleep at night. In such a situation, if you are also a patient of insomnia, then you should avoid making some mistakes. Otherwise your daily struggle may increase.
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Know what insomnia is
Insomnia is called insomnia. This is a condition due to which you do not get good sleep at night, or you get fragmented sleep. This may cause you to wake up early and not be able to go back to sleep. A healthy adult is recommended to get 7-9 hours of sleep every night. If you sleep less than 6 hours daily, it affects your overall health. Such conditions should not be ignored at all.
Don’t make these mistakes
Insomnia is usually not dangerous. There are many ways to treat it. You can get relief from this problem by avoiding some mistakes and making some things a part of your lifestyle. We are going to share with you some such tips, by adopting which you can get good sleep at night.
heavy dinner
Many people go to sleep immediately after having dinner. But one should never go to sleep after a heavy meal. Because due to this, food starts rotting, decomposing and producing gas in the body. Due to which there is difficulty in sleeping at night. Dinner should always be taken at least 3 hours before sleeping. So that your gut can completely absorb the nutrients and your body becomes light. This allows the mind to calm down and turn off. After eating food, take a walk for about 10-15 minutes.
These foods should be avoided
caffeine
Always consume tea or caffeine at least 8 hours before sleeping. Try to have your last coffee or tea around 2 or 3 pm.
fermented food
You should avoid eating fermented foods at night. Like curd, kimchi, kombucha, pickle, kefir, idli and dosa batter. It provides good bacteria to your gut. But one should avoid eating these things at night.
Fruit
One should avoid consuming fruits after sunset. Fruits have an awakening effect on your body, making you energetic and not needed at night.
consume such things
You should always consume such things at night, which will help you sleep along with calming your nervous system. These include herbs like Ashwagandha, Nutmeg, Jatamansi, Shankhpushpi, Brahmi. These things help in reducing overthinking and calming the nervous system.
use it like this
You can sleep peacefully by consuming nutmeg every night. To use it, boil a pinch of nutmeg with milk. Add one spoon ghee, a little turmeric, cashew butter to it. Then consume it at night before sleeping. This will calm your mind and you will get good and deep sleep.
