There is no substitute for sleep to keep the body healthy and vibrant. But sometimes due to need of livelihood, sometimes due to irregularity we do not sleep on time. This causes physical and mental problems. Zen-Jid eating habits are closely related to night waking and decreased sleep quality at night.
The night-wake Zen diet is usually high in sugar or sweet foods, very low in protein, low in water, and high in fried foods. Coffee, tea or drinks that contain caffeine and are high in sugar. They eat more fried chicken or such fast food; The protein in these foods is denatured and the protein in this chicken is not beneficial to the body.
Good quality protein such as fish, nuts, meat cooked with less spices helps to sleep deeply for longer.
Another major cause of sleep problems is eating in the middle of the night and eating food shortly before going to bed. Since sugary foods are hyperglycemic foods, they cause problems in metabolism and blood sugar levels rise rapidly. It increases heat production in the body. As a result, it is difficult to sleep.
So to get rid of insomnia, sweet food, coffee, fried food, fast food should be stopped after evening. Metabolism of such food is very difficult and requires a lot of water for metabolism. Lack of adequate water and fibrous food causes constipation. Constipation causes bloating, gas and discomfort. As a result, the imbalance of hormones like melatonin and serotonin starts. It affects the sleep cycle and causes insomnia.
For this, stop eating spicy food after evening and instead try to eat more vegetable soup, fish soup and easily digestible food without chili and spices. To remove constipation, eat ripe papaya with bichi every day, after meals eat crushed triphala mixed with little hot water, boil the drumsticks only with salt and oil and discard the fibers and keep drinking that water throughout the day. This will start regular bowel movement and lower core body temperature and make it easier to sleep.
A study on shift workers showed that even if they can't sleep at night, 30% can sleep in the morning, 40% in the morning or afternoon and 30% in the evening. Knowing which type you are, try to sleep at that time and protect the brain from damage.
To reset the circadian rhythm of natural light exposure and sleep, first create a light-dark environment by turning on the dim light in the room. After a while he turned off the light. This will make the sleep better and last longer. Start physical activity. Because, the more you work out, the more adenosine will be produced and the body will feel tired, which will help you sleep easier.
Adjust your sleeping environment to prevent insomnia. Use black curtains, eye masks and earplugs. Try to lower the room temperature as much as possible to within 20 degrees Celsius. Create a dark, quiet and cool sleeping environment. And fresh air is very important for sleep. Try sleeping with the window slightly open. Before going to sleep, inhale deeply through the nose at least twenty times and exhale slowly through the mouth.
When you wake up at night, take a deep breath and exhale. Do not turn on the phone even if you are not sleepy. After waking up, the brain waves are at the delta level and the blue light from the phone instantly brings it up to the alpha level, which signals the brain that it's morning.
Because of this, it is very difficult to get back to sleep. In this case, record the delta music from YouTube and leave it. The third stage of sleep consists of slow waves, which lead to a deeper level of sleep. So the delta wave will help you to produce melatonin and reduce stress hormone levels and lead you back to a sleepy state.
