We wish that falling asleep will be a natural and easy process. But there are a large number of people suffering from insomnia. Try sleeping tips in less than 10 minutes. We can have trouble getting into sleep causing night conflict.
According to CDC, a large number of people get less than 6 hours of sleep each night. But insomnia, in fact, more common among women and men.
Without sleep, you find it difficult to feel optimistic and hopeful. Unfortunately, sleep deprivation can be the cause of poor leadership and lead to serious consequences.
Of course, I have heard about a lot of traditional advice such as caffeine reduction. Maintain a certain sleep routine. You need to be prepared to try this recipe to help you sleep better. Unfortunately, when trying to fall asleep can be a daunting task even when you have a lot of tasks the next morning.
What is insomnia?
Insomnia disorder affects a large number of people. It is difficult to sleep or not to have enough sleep. It results in the disorder affecting your daily mood, and your daily activities.
The consequences of lack of sleep lack of concentration in work, drowsiness, irritability and other problems. There are two kinds of insomnia, temporary insomnia, which is related to a specific condition and a source of pressure. Chronic insomnia, which results in difficulty sleeping for a period that can last for several nights throughout the week.
Recipe to enter sleep in less than 10 minutes.
For the treatment of sleep disorders, you can use the Chinese herbal medicine recipe that helps you fight insomnia and sleep in less than 10 minutes. It is a recipe for herbal tea and medicinal plants and when you do it you can say goodbye to insomnia and find healthy sleeping ways. Because traditional Chinese medicine is very effective in treating these problems. This medicine is based on a wide range of plants and herbs that play a vital role in the healing process.
This tea has a wonderful effect to sleep better. It does not only make you fall asleep in less than 10 minutes, but it drips from the level of public health and strengthens your immune system.
A little dry lavender.
Organic tangerine peel.
Dried Valerian Grass
Once grind the ingredients together, get a smooth mixture and mix well together. Then put the mixture in a cup of boiled water and put 2 tablespoons of the mixture inside and stirring and leave for a few minutes and now your drink is ready to taste and eat.
Note that it is necessary to get the herbs fresh and wash fruit before use and eat this drink before going to bed.
Benefits of these components.
Since ancient times, lavender has been used for cleansing because it contains antiseptic properties and is also known for its sedative properties because it has a pleasant fragrant scent. In addition, aromatic lavender oil is often used in relaxing baths or pillows to spread aromatic aroma and benefit from it.
In ancient times the Japanese used this herb to treat sleep disorders because it has soothing medical properties. Many scientific research centers have stated that it has medical benefits such as reducing nervousness, stress and even regulating sleep.
The herb is used in many recipes aimed at improving sleep and relieving tension. It is a natural and very healthy alternative to hypnotic pills that can result in addiction because the banyan contains an active substance that calms and relaxes the body.
For a long time, chamomile was one of the natural remedies to induce sleep. Place the chamomile in the teapot and boil it with 4 cups of water in another teapot. Pour the water over the flowers and keep them for 4 – 5 minutes and then warm to eat.
Simple ways to get to sleep fast.
Try to hide the clock to help you fall asleep until the morning well. Because checking time constantly increases stress, making it difficult to reject the nervous system’s request to fall asleep. Vigilance at the hour increases tension, anxiety, and lack of sleep.
Cool your room.
Did you know that the body’s internal temperature is an integral part of regulating the body’s biological clock? When you sleep, your body temperature drops slightly. Experts believe this method helps sleep well, according to Harvard Medical School. The National Sleep Foundation recommends that the temperature of the bedroom from 60 to 70 degrees Fahrenheit is the appropriate conditions for sleep.
Try to have a cool bed and dark room so you get a comfortable bedroom. Darkness helps the body produce melatonin, which affects the body’s internal clock and makes you feel that it is time to sleep. Melatonin cools the internal body temperature at a good rate.
Watch what you eat.
When you eat any food that has an effect on your day’s pattern and needs attention to the foods you get, the results can be as painful as acidity. If you need a small snack before bedtime, eat a high-protein snack that will keep your blood sugar stable, unlike the high carbohydrate snack that makes you wake up at midnight.
Wear the socks before entering the bed.
In a Swiss study published in Nature magazine, researchers note that warm feet and hands are the best sign of fast sleep. In the study participants put a bottle of hot water on their feet resulting in the expansion of blood vessels on the surface of the skin and thus increase the loss of heat. Turning the blood flow to your fingertips cools the body and works on the balance of melatonin.
Take a shower.
One of the favorite rituals for most people at night is a gentle warm bath and the specialists suggest putting magnesium salts that help relax the muscles. With a few drops of lavender oil that slows your heart rate and blood pressure and makes you relaxed. So the warm bath is a good way to soothe the body before bedtime.
Organize a healthy sleep routine.
This may seem tempting. You can determine a healthy routine to sleep well because in the event of a disturbance the body’s biological clock causes sleep problems. It is preferred to select about 8 hours of continuous nighttime sleep and regularity to this routine to improve sleep habits.
When you get regular exercise you can bring sleep naturally. Doing some slow breathing exercises to relax the muscles, especially in the morning and regular walking, running or swimming improves the quality of sleep.
There are a variety of essential oils such as jasmine oil when trying to inhalation before sleep stimulates to fall asleep directly and increase the feeling of drowsiness. You can massage your forehead with jasmine oil and its fragrance helps to sleep.
Wash your face with cold water for 30 seconds.
If you are worried or sad at bedtime, your best illness may be to use cold water. When you are in a complete state, the nervous system needs to be reset to help you relax. Immerse your face in a bowl of cold water, resulting in reduced heart rate and blood pressure and therefore go to bed and you feel calm.
Just one cup of cherry juice helps you sleep better and reduce sleep disorders that make you awake all night.
Bananas contain tryptophan, magnesium, potassium. When you eat half a banana before going to bed every day, you can relax your muscles and act as a natural supplement to improve your sleep.
Saffron has soothing properties to induce sleep in a healthy way. All you have to do is to saffron about 4-5 saffron branches in a glass of warm milk and eat before bedtime.
A cup of warm milk.
When eating a cup of warm milk before bedtime and include it in your daily routine. Many people find that healthy activities increase the feeling of relaxation before bed and enjoy a quiet night’s sleep.
Spray the bedroom with the scent of lavender.
Not only is the scent of lavender beautiful, but the scent of this flowering herb can relax your nerves. Because it reduces blood pressure, which increases the relaxation of the body. A study conducted at the University of Wales in 2005 found that people who inhaled the lavender scent for two minutes at three intervals before 10 minutes of sleep resulted in increased sleep periods and felt more activity in the morning.
Choose the best place in bed.
Sure you have a favorite place in the bed you can sit on to help you get to sleep quickly. The right environment makes you feel calm and happy.