Exercise, lavender oil, meditation and more
The recommended average amount of sleep per day for adults is 7 to 8 hours. Statistics show that one in three people sleep much less than this. Insomnia is on the rise in modern society. The American health and medical media ‘Healthline’ introduced a method that helps relieve insomnia without relying on medication.
△regular exercise
Regular exercise not only improves mood and improves stamina, but also helps with sleep. Studies have shown that 150 minutes of exercise per week can significantly improve symptoms of insomnia and reduce depression and anxiety that interfere with sleep. Low-impact exercises such as walking, swimming, and yoga are good. Exercising outdoors exposes the body to natural light, which is more effective.
Foods rich in magnesium
Magnesium is one of the minerals our body produces. It is known to relax muscles and reduce stress. Studies have shown that taking magnesium daily can help you sleep better and sleep longer. Try eating a magnesium-rich banana, warm milk, or whole-grain cereal an hour before bed at night.
The lavender oil
Lavender oil is a highly concentrated oil distilled from the flowers, branches and leaves of lavender. This oil has been used as a natural remedy because it improves the quality of sleep and calms the mind. Studies have shown that lavender extract is effective in improving the onset, duration, and quality of sleep.
△ Meditation
The effects of mindfulness meditation are well known. The positive effects are powerful, from reducing stress, increasing resilience, improving mood, and improving immunity. The sleep improvement effect is also evident here. In a study of chronic insomnia patients, the group who practiced mindfulness meditation had significantly less time awake at night than the group who did not. Instructions for mindfulness meditation can be found on YouTube or various apps.
The progressive muscle relaxation
Progressive muscle relaxation is a technique that helps relax the entire body and induces drowsiness. Tightening and relaxing one muscle at a time is the key to this technique. It is effective for those who have difficulty falling asleep. The American Academy of Sleep Medicine also recommends this method for chronic insomniacs.
