Home Remedies for Sleeping Disorder II II
Welcome to health care at home One of our viewer has written us that when he tries to sleep he is unable to sleep he twist turn on bed for 12 hours And due to this he's irritated, uneasy and mentally disturb too. See, the basic reason is stress due to which you are unable to sleep even after laying on bed. Means when you are stressed, even after laying on bed , you mind is constantly running in result you are unable to sleep. And small things crack your nap , means laying on bed only you just get up like as fresh at any small noise around you.
For this you have to pay your attention, its often notices that people who sleep under stress They keep on moving their teeth like this, so if you are doing then you are stressed out. Or if your forehead is wrinkled that means you are stressed out. So, first of all come out of stress. And what you have to do is.Just half n hour before you sleep You have to do Anuloma Viloma pranayama for almost 20 min. With this you will be relived from stress, how to do Anuloma Viloma pranayama , let me give you an idea. Close the nostril of right side of nose with your right hand's thumb. And from the other nostril you have to take a deep breath.
And after taking deep breath, you have to hold your nose and close it too till the time you are able to hold and then slowlyslowly breath out from the opposite side instead of fast Then again breath in and close it and hold and then breath out from the opposite side. Take deep breath, fill your lungs and hold it. and then the way you did earlier, slowlyslowly breath out from the other side. This way you have to do Anuloma Viloma pranayama for 20 mins before you go for sleeping. Doing Anuloma viloma pranayama will provide oxygen to your mind. and when your mind will get oxygen then your stress level will be reduced.
You will become sleepy when you have least stress level. Along with this one more Pranayama you have to do , this is equally very good for you to get rid of stress. That is Bhramari Pranayama For Bhramari pranayame you have to close your ears from your thumbs. Close your eyes with these 3 fingers And you have to place your first finger on your forhead This way first you have to take the deep breath fill your lungs with the deep breath. Then close your ears with the thumbs
With this eyes will get close and other finger will be on forehead After filling the deep breath, close your mouth and the way we chant OM, that ways release the breath. You have to do this pranayama slowlyslowly for 21 times before sleeping. Doing this pranayama will also reduce your stress level. And once your stress level is reduced then you will feel sleepy moment you lay down. If, even after that you are not able to sleep then what you have to do is Lay down straight , your stomach should touch the bed and then take fast breath for 11 times. Take 11 breath in this position then turn to left side
and you have to take breath for 22 times at the left side Then you have to lay down straight and turn toward right side and take breath for 44 times This way you will notice that till the time you will turn to right side you will feel sleepy Along with this let me tell you few more remedies Take Nutmeg and grate Â¼ of its portion Mix in the mix consume this before sleeping , with this also you will have sound sleep. Along with this boil 1012 mint leaves in 250 ml of water Once these leaves are boil their color is changed then strain it after that add 2 spoon of honey in it
How Much Sleep Do You Actually Need
Tiredé We all know the feeling; irritable, groggy and exceptionally lazy. Chances are you didn't sleep enough last night, or the past few nights. But what exactly is quot;enough sleepéquot; And more importantly, can you ever quot;catch upquot; on ité While the very function of sleep is still debated by scientists, we do know that it's necessary to function efficiently and productively. After all, we spend 24 years of our lifetime sleeping, it had better be important. Researchers have tested how much is required each night by assigning groups of people to four, five, and eight hours of sleep over extended periods of time. After 14 days, those with eight hours of sleep exhibited few attention lapses of cognitive
issues; however, those with six or four hours of sleep showed a steady decline. In fact, after only two weeks, the six hour group showed a similar reaction time to a person with a blood alcohol concentration of 0.1%, which is considered legally drunk. The four hour sleepers suffered even more, occasionally falling asleep during their cognitive tests. In both groups, brain function decreased day by day, almost linearly with no sign of leveling off. Scientists have dubbed this cumulative effect as sleep debt. So can we recover from ité After a night or two of little sleep, studies show that the body and brain can fully recover with a few nights of good sleep. However, with long term sleep deprivation on the scale
of weeks to months, the recovery of cognitive function is much slower, requiring many more nights of quality sleep. On the timescale of months to years, it is unknown whether brain function can be fully repaired, or if it causes permanent damage. Paradoxically, with chronic sleep deprivation, your sleepiness or how tired you feel does eventually level off, meaning that you become less and less aware of your objective impairment over time. So how long should you sleepé Most studies tend to show that seven to eight hours of sleep is the average ideal for humans. Apart from the cognitive issues, individuals who consistently sleep less than seven hours a night have an increased risk of heart disease, obesity and diabetes,
not to mention a 12% higher risk of death. On the flip side, studies have shown that while sleeping more than eight hours does not impair brain function, it also carries an increased risk of heart disease, obesity and diabetes, and a 30% increased risk of mortality! So too much sleep may also be a bad thing. But variation most certainly exists, and our genetics play a large role. In fact, individuals genuinely unaffected by only six hours of sleep were found to have a mutation of a specific gene. When scientists genetically engineered mice to express this gene, they were able to stay awake for an extra 1.2 hours than normal mice. It turns out these short sleepers
have more biologically intense sleep sessions than the average person. Ultimately, while it's important to know the ideal average of seven to eight hours exists, let your body and brain help you figure out its own needs. After all, no one shoe size fits all. If you want to know how to get better quality sleep each night in order to conquer the hurdles of sleep deprivation, we have some tips and research for you over on ASAPThought. You can find a link in the description below to that tutorial. Thanks to Audible for giving you a free audio book of your choice at audible asap. Audible is the leading provider of audio books with over 150,000 downloadable titles across
all types of literature. We recommend the 'A Song of Ice and Fire' series, which the Game of Thrones TV show is based off of. It's kept us up through the nights and caused a lot of lost sleep! You can download this audio book or another of your choice for free at audible asap. And with a subscription you can get one free book a month, so you can read the whole series! Special thanks to Audible for making these tutorials possible. And subscribe for more weekly science tutorials!.