Sleep problems: Like our body needs water and food. Good sleep is also essential. Sleep is closely related to our health. An adult needs seven to eight hours of sleep per day to be healthy. (If there is a problem of not sleeping at night, then follow these measures)
If a person does not get enough sleep, they are more likely to develop obesity, type 2 diabetes, heart disease, Alzheimer’s and mental health diseases. Stress can be surrounded by, for example, depression. In today’s lifestyle, five out of every 10 people are suffering from lack of sleep.
These are the reasons for not sleeping
The most common causes are waking up late at night and waking up late in the morning. If you wake up early in the morning and work all day, you automatically fall asleep. But if you wake up early in the morning but keep changing sides till late at night, it could be due to stress. During times of stress, a stress hormone called cortisol increases in the body, due to which the mind is unable to relax and it becomes difficult to sleep.
Drinking too much tea and coffee also makes it difficult to fall asleep. Do not consume tea and coffee even by mistake at night. In fact, caffeinated beverages cause the body to release a hormone called the adrenal gland. But sleep problems at night can persist for a long time. Apart from this, sleep apnea, insomnia, dehydration, laziness, lifestyle, using the phone before sleeping can also cause you to fall asleep quickly.
4-7-8 What is the sleep pattern?
This technique, called the 4-7-8 sleep method, is very helpful for people suffering from insomnia. This is a type of exercise that focuses on breathing control and relaxing the body before bedtime. A well-known American fitness expert said, “When using this method, people first have to touch their tongue to the back of their upper front teeth. You should then breathe in through your nose one to four times. Now seven Hold the breath for a second. Meanwhile, count to seven in your mind for seven seconds doing one or two or three, and then exhale forcefully for eight seconds.
He further said, if there is a sound of thunder inside you while exhaling, then let it come. Now repeat this whole cycle four times. You only need to do this four times in the first four months. When you are comfortable with this technique, you can do it up to eight times. But you don’t need to do it more than eight times. It is like meditation, so you may find it difficult in the beginning, but with continuous practice you will not find it difficult for long.
How does this work –
This technique helps people to fall asleep at night and also helps them to fall back asleep after a sudden fall. They claim they can reduce stress. Can normalize heart rate. Can reduce high blood pressure and improve digestion.
Millions of people are following this 4-7-8 sleep regimen these days and have found many benefits. However this method has not been extensively researched. People who are suffering from respiratory problems or any other serious illness should follow this technique only after consulting a doctor.
(Disclaimer: The information given here is based on home remedies and general information. Please seek medical advice before adopting it. ZEE NEWS does not endorse it.)
