7 habits that help you fight insomnia naturally - Green Health Tips - Health & Fitness News 7 habits that help you fight insomnia naturally | Green Health Tips - Health & Fitness News

7 habits that help you fight insomnia naturally

Insomnia has become one of the modern evils and although many overlook it, it is related to the appearance of other physical and emotional h...

Insomnia has become one of the modern evils and although many overlook it, it is related to the appearance of other physical and emotional health disorders.

It occurs when the person has difficulty falling asleep , or when they suffer interruptions during the rest period.

Due to the fact that the organism does not manage to fulfill in an optimal way the functions carried out during this time, some reactions are presented that, little by little, reduce the quality of life.

The most worrisome is that many ignore the negative effects that it entails and although they suffer from it recurrently, they do not take control measures until they suffer some significant consequence.

While it is true that many cases are mild and sporadic, it is essential to pay attention to avoid taking advantage.

Fortunately, it can be fought naturally, since the daily practice of some habits can positively influence the quality of sleep.

Discover them!

1. Eat a light dinner

7 habits that help you fight insomnia naturally

The daily consumption of a light dinner, one or two hours before going to bed, is essential to avoid interruptions during the rest period.

  • Skipping this main meal can cause digestive discomfort and a feeling of hunger, which affects rest.
  • On the other hand eating too copious dishes produces acidity and acid reflux, which also prevents sleep.

2. Avoid the consumption of caffeine or stimulants

Stimulant drinks, such as energizers or coffee, contain caffeine and other chemical compounds that can cause difficulty falling asleep at the right time.

  • These substances keep the brain active and therefore, inhibit the action of neurotransmitters that allow you to rest.
  • It is essential to limit your consumption as much as possible, especially at night.
  • Instead, we should consume natural juices, infusions or hot milk.

3. Maintain a fixed schedule

7 habits that help you fight insomnia naturally

Maintaining a fixed sleep schedule is one of the habits that can facilitate the control of insomnia, especially when it tends to be recurrent.

In this way we can accustom the body to maintain its circadian rhythm and therefore, we will feel like sleeping at the same time.

  • The schedule must be adjusted in such a way that it fulfills the adequate sleep time (no less than 7 hours without interruptions).
  • It also implies avoiding abrupt changes of hours on holidays or rest days.

4. Do regular exercise

The regular practice of physical exercise helps us to maintain an optimal production of serotonin, a neurotransmitter that influences the quality of sleep.

This, in addition to its ability to relieve stress and depression, make it ideal for the relief of insomnia episodes.

  • It is advisable to dedicate at least 30 minutes a day, 3 or 4 days a week.
  • You can walk or do any cardiovascular exercise.
  • You also benefit from the practice of combined, high impact training.

5. Create an appropriate sleep environment

7 habits that help you fight insomnia naturally

The environment in which we sleep has a lot to do with the quality of sleep. Although we are used to doing many activities in our room, the ideal is to leave this space exclusively for rest.

That is to say, if you usually work or do other activities in this room, it is best to start looking for other alternatives.

  • Computers, televisions and other elements that produce distraction should be kept in other places in the house.
  • It is important to check the environment of the place, verifying that the temperature is regular and that it is silent and dark.
  • We also have to make sure to keep the bed clean and comfortable.

6. Meditate

Meditation before sleep is a reflective practice that, in addition to controlling anxiety and stress, contributes to achieving a better quality of sleep.

This therapy is recommended especially when insomnia has to do with emotional or nervous disorders.

  • For your practice, it is important to have a quiet, quiet environment away from any possible distractor.
  • The ideal is to combine it with breathing exercises to obtain more benefits.

7. Take infusions that facilitate sleep

7 habits that help you fight insomnia naturally

There is a wide variety of plants that, by their properties, help to relax the body and mind to ensure a restful and deep sleep.

These, in general, are prepared in infusion and are an alternative treatment to some medicines against insomnia.

Some recommended are:

  • Valerian
  • Chamomile
  • Tila
  • Balm
  • Marjoram
  • Handbag
  • Mint
  • Lavender

Are you having a hard time sleeping? Are not you able to rest for the right time? If you are tossing and turning in bed lately and you can not fall asleep, put into practice the recommended habits and say goodbye to this problem.

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