Insomnia is a condition not getting proper sleep. It includes delayed sleep, frequent or extended awakening or short sleep/early awakening. Good sleep is important part of healthy living. Sleep is essential to ensure our health and fitness. Disturbed sleep may leads to various physical and mental illness. Hormones imbalance and bodily metabolism may be responsible for improper sleep. This way many non communicable disease like heart disease, cancer, parkinsonism, Alzheimer, osteo arthritis etc may arise. With some lifestyle changes, sound and quality sleep can be achieved. If these lifestyle changes fail, ask your health practitioner about sleep aid medications that can be used to treat your condition. Some simple tips are very helpful for good sleep.
Food & Nutrition : High Glucose level in blood leads to improper sleep. Green vegetables and fruits is good for health. Prevents tea, coffee, chocolate atleast 6 hours before bed. Consuming magnesium-rich foods like kelp, wheat bran, almonds, and cashew nuts may help promote sound sleep. Milk contains high levels of melatonin while honey is said to have sleep-inducing food.
Bed time : Make a daily routine for sleep and wake up. At least 9 hours sound sleep is necessary for good health.
Yoga/Meditation : Daily yoga and meditation is recommended in empty stomach. Yoga and meditation relax your mind and induce sound sleep. Regular exercise promotes good physical health which includes better quality sleep
Bed/Bedding : The nature of bed and bedding also matters for good sleep. The bedding must be soft, soothing nature and blanket as climate.
How to sleep : Feel easy to invite sound sleep. When you go to bed, keep your eyes close and visualize a pleasing scene, take a deep breath.