Insomnia Remedies: You will fall asleep as soon as you lie down on the bed. Adopt 4-7-8 breathing trick, you will forget the hassle of changing sides throughout the night. – ..

Lucknow. In today’s modern and hectic life, getting a good and peaceful sleep is no less than a blessing. Adequate sleep is very important to keep both body and mind healthy. However, due to changing lifestyle, office stress, late night use of smartphones and uncontrolled daily routine, a large number of people are becoming victims of insomnia. Many people complain that they keep tossing and turning for hours after lying down in bed, but sleep remains far away from their eyes. At the same time, some people open their eyes again and again at night. Due to continuous lack of sleep, the next day there is severe fatigue in the body, irritability, mental stress and serious difficulty in concentrating at work.

According to health experts, if there is occasional delay in sleeping then it is a normal process, but if this problem has become your daily habit, then you should immediately become alert. famous health website ‘Healthline’ According to a report, by making small and big positive changes in some of your habits and adopting special relaxation techniques, you can get rid of this problem forever.

Try these 3 magical tricks to get fast and deep sleep:

• 1. Magical 4-7-8 Breathing Method: This is an authentic and very effective way to overcome insomnia. After lying on the bed, first of all take a deep breath into the lungs through your nose for 4 seconds. After this, hold your breath completely for the next 7 seconds. Finally, exhale the entire breath slowly through your mouth over a period of 8 seconds. By repeating this cycle 4 to 5 times, the parasympathetic nervous system of the body gets activated, which instantly calms the mind and induces deep sleep.

• 2. Progressive Muscle Relaxation and Meditation: It is very beneficial to meditate for a while just before sleeping. Apart from this you can adopt progressive muscle relaxation technique. In this, all the muscles of the body from the toe to the face are slightly contracted or tightened for a few seconds and then completely relaxed. Due to this, the physical tension of the body disappears within minutes.

• 3. 20-Minute Sleep Rule: If you cannot sleep even after 20 minutes of lying on the bed, do not force yourself to close your eyes. This increases restlessness in the mind. In such a situation, get up from bed immediately and read a light informative book in dim light or listen to quiet music. Return to bed only when you start dozing off again.

To get peaceful sleep, stay away from these 4 bad habits before sleeping:

• Abstain from caffeine and heavy food: Stop consuming tea, coffee or any kind of caffeinated cold drinks at least 4-5 hours before sleeping. Apart from this, dinner should always be light and easily digestible, excessively spicy or heavy food disturbs the digestive system and disturbs sleep.

• Digital Detox (Screen Time): Completely turn off mobile, laptop and TV screens at least an hour before going to bed. The blue light emitted from these gadgets stops the secretion of the sleep-inducing hormone ‘melatonin’ in the body.

• Bedroom Environment: The temperature of your sleeping room should always be comfortable and slightly cool. Keep the room completely dark or use very dim lights and block out noise completely.

• Ban on untimely workout: Doing exercise or yoga regularly during the day is very good for both health and sleep, but avoid going to the gym or doing heavy workouts just before sleeping, as this increases the energy of the body and makes sleep disappear.

Red Alert: When does it become necessary to immediately contact a doctor?

According to doctors, if your sleep is getting affected continuously for weeks despite changing your lifestyle, you feel like breathing stops or nervousness at night, or you have very loud snoring (Snoring/Sleep Apnea) while sleeping, then it can be a sign of some internal disease. In such a situation, without trying any home remedy, one should immediately consult a sleep specialist or doctor and get proper medical consultation and examination done, so that the right treatment can be started in time.