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How To Overcome Insomnia

The number of patients receiving treatment for insomnia continues to increase every year. If you can't fall asleep within 15 minutes in the evening for more than three weeks, you should suspect insomnia. Let's find out various ways to overcome insomnia.

insomnia
Photographs by Cottonbro, originally from Pexels

   4 Good Habits to Get rid of Insomnia

1. Get 20 to 30 minutes of sunshine a day

  • Help release melatonin, the sleeping hormone, in the morning.

2. Regular wake-up time

  • Happens on holidays at a fixed time, such as weekdays.
  • Wake up, see the sunlight, 15 hours later, release the sleeping hormone melatonin.
  • You should never set a bedtime routine. You should sleep when your brain is sleepy.
  • Regular sleep time can lead to sleep disturbance.
  • Feel free to sleep and wake up regularly.

3. Take a warm shower 2 hours before bed

  • Lower body temperature by 1 degree and release a lot of melatonin.

4. Bedding Humidity

  • Humidity should be maintained at about 50% with a humidifier to prevent dryness of the respiratory system from preventing deep sleep.


   8 Habits to Avoid Overcoming Insomnia

1. Drinking to sleep

  • You can fall asleep easily if you drink alcohol, but you wake up often because the sleep is shallow.
  • Refrain from drinking after 5 p.m.

2. Smoking before going to bed

  • Nicotine in cigarettes has an awakening effect and prevents sleep.

3. Consume caffeine after 6 p.m.

  • Many caffeine in coffee, black tea, carbonated drinks, chocolates, etc. is awakening and disturbing sleep.

4. Late evening exercise to make your body tired and fall asleep

  • Late evening exercise promotes the secretion of cortisol, an awakening hormone.
  • Exercise ends three to four hours before bed.

5. Bright interior lighting in the evening

  • The brain recognizes indoor and bedroom lighting as daylight in the evening.
  • Increased secretion of cortisol hormones that cause excitement, irritation, and arousal.

6. Obsessive to sleep & watch

  • The compulsion and stress of getting a good night's sleep is cortisol stimulation.
  • In bed where you check the time, the clock is an obsessive factor.

7. Using TV & Cell Phones in Your Bed

  • Mobile use in bed emits blue light, disturbing sleep.

8. Long-term use of sleeping pills

  • If taken for more than 4 weeks, side effects such as immunity and drug dependence will worsen insomnia.

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