The treatment of insomnia does not always require the use of medication because drug abuse can lead to unwanted side effects. Instead, patients can choose to treat insomnia or treat insomnia without using appropriate drugs. Let’s explore how to cure insomnia quickly in this article!
Insomnia is a symptom found in all ages, especially in the elderly. Chronic sleep loss can lead to many unpredictable consequences, and severely reduced quality of life. However, many people are afraid of being dependent on sleeping pills, so they delay medical examinations and only visit a doctor when the disease affects their health.
Currently, there are many different ways to treat insomnia, in addition to using drugs, you can choose to treat insomnia without drugs depending on the cause and severity of the disease.
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What is insomnia?
Normally, each person will sleep about 7-8 hours/day with deep sleep, ensuring quality sleep, after waking up feeling refreshed, re-energized.
Insomnia is a medical condition known as a sleep disorder. People with insomnia may experience symptoms such as difficulty falling asleep, restless sleep, waking up too early, being startled during sleep, not being able to go back to sleep, and feeling tired after waking up.
There are two types of insomnia: acute insomnia and chronic insomnia. Accordingly, acute insomnia is a state of insomnia lasting less than 1 month. Chronic insomnia is when acute insomnia is not treated promptly, leading to insomnia lasting more than 1 month.
Some of the main causes of insomnia can be mentioned as:
Pressure, stress, and mental health disorders: When experiencing psychological problems such as work pressure, breaking up with your partner, or psychological trauma caused by a sudden event (job loss, etc.) death of a loved one) can disturb sleep leading to insomnia.
Eating habits: Eating too much in the evening will increase the risk of stomach reflux into the esophagus causing heartburn, heartburn, and discomfort leading to insomnia.
Living habits: Using electronic devices before bed, irregular sleep schedule, excessive napping, etc. can all affect the quality of your sleep, making you more prone to insomnia.
Changing time zones: When traveling, going to school, or working in a different time zone, the body’s circadian rhythm can be disrupted leading to insomnia.
Medications: Certain medications such as medications for asthma, blood pressure, allergy medications, etc. will increase your risk of insomnia. Therefore, one of the ways to cure insomnia is to use medication as directed by your doctor.
Medical conditions: Insomnia can be caused by medical conditions such as asthma, gastroesophageal reflux disease, cancer, diabetes, chronic pain, etc.
Sleep-related disorders: Some sleep disorders such as sleep apnea, restless legs syndrome, etc. also make it difficult for you to sleep, not sleeping well.
Use of stimulants: Insomnia can also occur when you use stimulants such as alcohol, tea, coffee, and caffeinated beverages, etc. Moreover, nicotine in cigarettes can also make you sleepless.
Age: Age is also a factor affecting sleep quality. Older people often sleep shorter, more easily startled awake during sleep.
Lack of physical activity: Being sedentary can make you tired and sluggish, and want to sleep more in the afternoon, which leads to insomnia in the evening.
How to cure insomnia without drugs
Psychotherapy
Treating insomnia with psychotherapy is a way to treat insomnia without the use of medication. Patients can be consulted by psychologists, find out the causes of insomnia and offer solutions to solve insomnia.
Relax
In the case of insomnia due to stress and psychological pressures, you can apply ways to treat insomnia through relaxation: Do things you like, and practice sharing with relatives and friends to solve problems. relieve stress. From there, it is possible to cure insomnia without using drugs.
Do Yoga
Practicing yoga movements is also a home remedy for insomnia without using drugs. According to the US National Center for Complementary and Integrative Health, up to 85% of people who practice yoga feel less stressed and 55% of people sleep better after practicing yoga.
Some yoga exercises commonly used to treat insomnia include:
- Pose with feet on the wall (Viparita Karani);
- Corpse Pose (Savasana);
- Child’s Pose (Balasana);
- Knee Pose (Janu Sirsasana);
- Sitting Forward Folding Pose (Paschimottanasana);
- Cat Pose (Marjaryasana);
Acupuncture
If you want to apply non-drug ways to treat insomnia, you can try to find a medical facility that specializes in treating diseases according to traditional medicine methods to perform acupuncture. Acupuncture not only improves body aches and pains but also helps dispel stress for better sleep.
Reflexology
One way to cure insomnia that is also interesting to many people is the acupressure massage method to clear the meridians. According to traditional medicine, acupressure helps stimulate acupuncture points corresponding to different aspects of health. Acupressure can also help improve mental health and dispel fatigue. When you are more relaxed, you will also sleep better.
Massage
If you have trouble sleeping but don’t want to take medicine, you can apply the massage method – an effective home remedy for insomnia. Massage movements in the head and face area will stimulate blood circulation to the brain, thereby helping you to improve sleep quality as well as be more healthy and refreshed after waking up.
Soak your feet in warm water
Before sleeping, you can prepare a bowl of water about 40-50 degrees Celsius and soak your feet for about 10-15 minutes. Many people say that this treatment for insomnia is really effective in helping to increase blood circulation, thereby improving sleep quality, and helping you sleep more deeply.
Currently, on the market, there are types of brass, foot baths made from many different materials, from porcelain to wood or pots with integrated ultrasonic stimulation, which helps to massage the feet and keep the water warm, so that the water does not cool quickly. When soaking your feet, you can prepare boiled clean water or herbal water. However, if you want to apply a way to treat insomnia by soaking your feet with herbal water, you should consult a doctor because each herb will have different uses.
To promote the use of this way of supporting the treatment of insomnia, you should choose a sitting position on a comfortable chair, stretch your legs moderately, and perform a foot bath every day. When soaking, let the water fill the ankle about 2cm above the ankle so that the warm water acts on the acupuncture points, helping the blood and blood in the meridians circulate better.
Change your diet
Your diet also has a big impact on the quality of your sleep. Therefore, if you want to apply home remedies for insomnia without drugs, you can start by changing your diet, and eating more scientifically and healthier.
One of the ways to support insomnia or help you fall asleep faster and sleep better is to use foods such as:
Yogurt: Yogurt ingredients contain tryptophan acid which is converted into the neurotransmitters serotonin and melatonin to maintain natural sleep at night.
Bananas: Similar to yogurt, bananas also contain tryptophan. Not only that, bananas also have more magnesium and potassium – two substances that are beneficial to the brain, helping the brain to relax and repel stress.
Fish: To have a good night’s sleep, you should increase the addition of fish to your daily diet because fish is extremely rich in protein, good for brain health.
Lotus seeds have a sedative effect and help sleep better.
Spinach: Spinach also provides a large amount of potassium so you can improve the quality of your sleep.
Eggs: The protein content in eggs also has a positive effect on your sleep and helps you sleep more deeply.
In addition, to cure insomnia, you should limit spicy, hot, and greasy foods such as fried foods, fast foods, etc. Limit the use of tea, coffee, alcohol, and other stimulants in the evening.
Complete vitamin and mineral supplement
Another simple way to treat insomnia is to supplement the body with nutrients, especially minerals. Accordingly, the vitamins and minerals that are related to the brain, help sedation, and support good sleep that you need to supplement daily include:
- Vitamin D
- Vitamin A
- Vitamin B12
- Vitamin E
- Vitamin C
- Magnesium
- Iron
- Potassium
Change bad habits before sleeping
You cannot cure insomnia if you continue to maintain bad habits that affect the quality of sleep. Accordingly, before going to sleep you need to note:
Do not limit the use of chocolate: Inside chocolate also contains an amount of caffeine that adversely affects our sleep. Moreover, chocolate also contains theobromine – a stimulant that increases heart rate, causing difficulty sleeping.
Don’t drink alcohol: Drinking alcohol before bed can reduce the quality of REM sleep – rapid eye movement sleep when the body is most rested. Thus, you easily fall asleep without deep sleep, waking up in a tired state.
Limit coffee in the evening: The effects of caffeine can last up to 12 hours after consumption. Therefore, drinking coffee in the afternoon or afternoon can lead to sleepless nights. The simple and effective remedy for insomnia is to drink only coffee or consume coffee-based foods in the morning.
Don’t drink too much water in the late afternoon: 70% of our body is water. Therefore, it is very important to drink enough water throughout the day. However, you should not drink a large amount of water before going to bed because it will make you urinate in the middle of the night, causing you to wake up to go to the bathroom, and disrupting your sleep.
Eating foods that are too fatty or too spicy: These foods will make the stomach work more, easily leading to acid reflux, causing uncomfortable feelings, and not being able to sleep.
High-intensity exercise: Excessive exercise will increase the heart rate, making the body excited, and difficult to relax and go to sleep.
Thinking about work: Before sleeping, thinking about work too much makes you feel restless, stressed, toss and turn, and difficult to sleep. Therefore, the way to treat insomnia for those who are often stressed at work is to limit thinking about work for at least 1 hour before sleeping by meditating or practicing breathing.
Sleep not on a fixed schedule: Sleeping on time also creates a resting habit for the brain. To have a good sleep we should go to bed at a fixed time of the day. If you have to work the night shift, you should have a reasonable amount of sleep.
Final thought
To prevent insomnia, you have to change your daily habit as well as your day-to-day intake, make sure you follow the instructions above to keep your sleep quality healthy.
Top News hopes this article can help you learn more about how to cure insomnia quickly and wishes you all the best!
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