Ayodhya : Good sleep during the night is very essential for a healthy body. If you are not able to get full sleep or sleep at the wrong time or if you complete sleep in pieces, then it may cause you to have a problem of sleep disorder, which can lead to a decrease in sleep time. If you take good sleep of seven to nine hours, then not only your body's immunity increases but blood pressure, hormones also remain fine.
Dr. Reema Choudhary, Consultant Neurologist, Fortis Hospital, Mulund, says, “Sleep disorders are due to the influence of a variety of conditions, which affect the regular sound sleep. This is a common problem nowadays, which is simple. It is associated with headache and stress throughout the day. When a patient suffers from headache, it is also a common neurological disorder, which is associated with sleep disturbances in 60-70 percent.
Insomnia is one of the most common sleep disorders.
Come, let's have a look at many such diseases-
Sleep Apnea: This is a serious sleep disorder, in which there is difficulty in breathing due to lack of oxygen in the blood. In this, breathing stops suddenly and then suddenly it starts coming. This affects the flow of oxygen to the brain and other parts of the body, making it difficult to sleep well. Snoring, wheezing and dry mouth on getting up are the common symptoms.
Restless Legs Syndrome: In this disorder, the patient often keeps moving his legs. Whenever they go to sleep, they feel a burning sensation in their feet, which makes it difficult for them to sleep well.
Sleep Paralysis: Sleep paralysis is a disorder where a person is unable to move or speak while awake and asleep. Patients experience a certain pressure and immediate fear, sometimes those suffering from it are conscious, but still unable to move.
Circadian Rhythm Disorder: In this disease, the internal biological clock of the patients is not able to coordinate with the external time. In this, the patient's brain clock is running behind a few hours regarding the time of sleeping. This often happens to people who do night shifts.
Insomnia: Generally, in this type of insomnia disorder, patients have trouble falling asleep and getting full sleep regularly. In such a situation, there is a lack of energy in them throughout the day.
Tips for getting good and full sleep:
Set a time to go to bed and stick to it.
Avoid the consumption of coffee in the evening and at night.
Minimize spending time on TV, computer or mobile, especially before sleeping.
Exercise regularly every day.
If you have trouble falling asleep at night, then avoid taking sleep in the afternoon or in between.
Take a warm bath before going to bed. This will make you feel relaxed and sleep will also be good.
What happens due to lack of sleep, measures to complete sleep, what is the reason for not sleeping at night, tricks to get sleep in one minute, which vitamin deficiency does not cause sleep, symptoms of lack of sleep
1. Diabetes
If you do not get good sleep, then the desire to eat sugary and junk food increases. This increases the risk of diseases like high blood pressure and diabetes.
2. Osteoporosis
Due to lack of sleep, bones start getting weak. Apart from this, the balance of minerals present in the bones also deteriorates.
3. Cancer
It has been revealed in many researches that due to less sleep, the risk of getting breast cancer increases. Along with this, there is also a lot of damage to the cells in the body.
4. Heart Attack
When we sleep, this is the time for internal repair and cleaning of our body, but due to lack of sleep, the toxins of the body are not cleaned.
5. Impact on mental state
Sleeping less has a direct effect on our mental state as well. The longer we sleep, in that time our brain also gathers a new energy.
Sleep is classified into seven parts-
1.Tamabhava- sleep due to Tama.
2. Mucous Samudbhava- Sleepiness due to increased Kapha in the body.
3. Mana: Shama Janaya - Sleep due to mental fatigue.
4. Body blushing - Sleep due to physical fatigue.
5.Agnutuki- Sleep due to external reasons. like; Accidents, toxins etc.
6.Vyadhyanuvartani- Sleep that comes due to some disease. like; Fever, diabetes, state of intoxication etc.
7. Nightingale- Sleeping naturally at night.
In all these types, only the sleep which comes at night is considered as natural sleep which provides health to the person.
It is called ghost.
benefits of good sleep
People who have a complete and deep sleep at night are healthier than those who suffer from insomnia. Apart from this, there are other benefits, let's know about them-
Sleep affects our arteries. Not getting enough sleep is more likely to cause problems with blood pressure, and high cholesterol, and it also has a bad effect on the heart. It is necessary for an adult person to get 6-8 hours of sleep.
Not getting enough sleep increases stress and can lead to high blood pressure. High blood pressure gives rise to heart diseases whereas deep sleep keeps a person away from all these.
Those who work late at night are more prone to breast and colon cancer. According to research, melatonin hormone is affected by bright light. This hormone helps to induce sleep. Lack of light and sleep leads to the development of tumors or lumps that lead to cancer gives me.
You feel yourself energetic due to complete and adequate sleep at night. Being full of energy, you are able to work better and do not feel tired.
People who get enough sleep have good memory. He is able to understand things more quickly and remember them for a long time.
Many times the problem of weight gain also arises in those who sleep less. There is a risk of hormone imbalance due to less sleep, which leads to more hunger.
A person's concentration increases by getting enough sleep. People who do not get enough sleep, they feel sluggish and lethargic throughout the day, due to which concentration is not able to do any work.
The brain gets rest while sleeping, after working all day, adequate sleep is essential for our brain.
Always getting enough sleep does not make a person old. They look more healthy and beautiful.
ways to avoid insomnia
For good sleep, the most important thing is to make changes in lifestyle and diet. Let us know about who they are-
Diet- Consume almonds, walnuts, milk and oatmeal in your diet. This will make you sleep well.
Drink milk before sleeping at night.
Include salad in dinner as well. By eating salad, an element called lactocerium is produced in the body, due to which the body feels relaxed.
Consuming Kabuli gram, banana, kiwi at night gives good sleep.
Drink milk before sleeping at night. The amino acid tryptophan present in milk is important for the brain chemical serotonin. With the help of tryptophan and serotonin, sleep easily at night.
In your diet, along with milk, include other milk products like curd, cheese etc.
Be sure to consume cherries in fruits. It contains a good amount of melatonin chemical which controls the body clock of our body. According to research, eating cherries a few hours before sleeping leads to good sleep. People suffering from insomnia should drink one cup of cherry juice twice a day.
Consume milk and banana in the morning breakfast. Bananas have the ability to loosen muscles. The potassium and magnesium present in it helps in falling asleep quickly. Carbohydrates present in it also help in sleeping well.
According to research, eating rice at night gives good sleep. The high glycemic index is found in rice. In addition, chemicals called 'tryptophan' and 'serotonin' help in sleeping.
Absolutely abandon the consumption of caffeine and alcohol in the evening. Instead, take herbal tea.
Eat 8-10 almonds daily. A good amount of magnesium is found in almonds which relaxes our muscles. According to Shot, when there is less amount of magnesium in the body, then there is trouble in sleeping. Also, almonds make the necessary amount of protein which controls the blood sugar while sleeping.
lifestyle-Get up in the morning, go for a walk and do exercise.
There is no complaint of insomnia in those who do meditation and pranayama regularly.
Keep yourself away from stress as much as possible and try to be happy.
A person suffering from insomnia should listen to melodious music or read a book before sleeping.
While sleeping, keep in mind that there is no bright light in the room and sleep on a clean bed.
home remedies for deep sleep
Sarpagandha is such an Ayurvedic herb that can save a person even after a snake bite. It is mentioned in Ayurveda to be used in many types of incurable diseases. Sarpagandha tells about the snake by its name, it is used as a treatment for the bites of many types of poisonous creatures. By using it, a person can also get relief from the problem of sleeplessness. Sarpagandha is also used in making many types of medicines. The use of Sarpagandha is also used to relieve sleeplessness, hysteria and mental stress.
hot milk drink
Milk contains tryptophan which helps in promoting sleep. Consuming warm milk daily brings good sleep. For use, mix half a teaspoon of cinnamon powder in a cup of warm milk and drink it before sleeping.
nutmeg
Consuming hot milk is beneficial and if you drink nutmeg powder in it, then the problem of insomnia will also go away. Drink a cup of hot milk mixed with nutmeg powder before sleeping. If desired, it can be drunk before sleeping by mixing nutmeg in fruit juice also.
cure with saffron
If you want to treat sleep, then saffron can also be useful. Mix two pinches of saffron in a cup of warm milk and drink it. Saffron contains components that benefit the immune system.
Cumin is also effective
Cumin, rich in medicinal properties, is beneficial for sleep in Ayurvedic medicine. Cumin tea before sleeping can help in good sleep. Make a mixture by mashing a spoonful of cumin powder and a banana in milk and eat it before sleeping at night. Cumin contains melatonin which fights against insomnia and other sleeping disorders. Melatonin is a hormone that helps with sleep.
1. Wash your hands and face before sleeping at night and wash your feet thoroughly with clean water and go to sleep. This gives good sleep. Do not drink tea or coffee before sleeping. Because they stimulate the veins of the brain, due to which good and deep sleep is not possible.
2. Before sleeping at night, the soles should be massaged with mustard oil. a. This makes the mind calm and stable and leads to sound sleep. Along with this, blood circulation is better and fatigue is removed. For good sleep, the problem of insomnia will be overcome by massaging the soles before sleeping every day.
3. If you have a habit of sleeping after drinking milk at night, then add a pinch of nutmeg to it. Milk contains essential amino acids i.e. niacin which helps in increasing the levels of serotonin and melatonin in the body. And both of them are helpful for good sleep. The natural chemical found in nutmeg called trimysteine is helpful in helping you sleep well, relax your tired muscles and nerves, and give you a feeling of calm.
4. This breathing trick is very easy and hardly takes less than a minute to do. Breathe in through your nose for four seconds, hold it for seven seconds, and exhale for eight seconds. Due to this the heartbeat slows down and a chemical is released in the brain, which gives us relief.
