How to Cure Insomnia Naturally: Today's fast-paced life and the increasing influence of digital screens have severely affected our natural sleep cycle. Insomnia and tossing and turning all night have become a common problem, which not only causes mental stress but also leads to diseases like heart disease and obesity.

Medical experts believe that making changes to 'sleep hygiene' instead of relying on medication is the most effective way to eliminate sleep problems at their root. Our brain relies on the hormone 'melatonin' for sleep, which is secreted most abundantly in darkness and quiet.

If you make three specific changes to your routine before bed for a month, you will not only fall asleep faster but also experience deep and high-quality sleep. This one-month 'sleep challenge' can completely transform your mental health and productivity.

Digital Detox and Avoiding Blue Light

Turn off your mobile phone, laptop, and TV at least an hour before going to bed. The blue light emitted from these screens confuses the brain into thinking it's still daytime, which stops melatonin production. Instead, read a physical book or listen to calming music. This small change is essential to put your brain into 'relaxation mode'.

The Magic of Foot Massage and Warm Water

Before going to bed, wash your feet with warm water and massage the soles of your feet with mustard oil or coconut oil. According to Ayurveda, massaging the soles of the feet calms the nerves and balances body temperature. This process improves blood circulation and reduces 'cortisol' (stress hormone) levels, preparing the body for deep sleep.

Practice the '4-7-8' Breathing Technique.

After lying down in bed, the deep breathing process calms your nervous system. Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds. This technique acts like a natural tranquilizer. Practicing it regularly for a month will calm your mind, stop racing thoughts, and bringing you peace.

Keep these points in mind:

Sleep problems don't disappear overnight, but they can be overcome with discipline. This information teaches us that our nighttime habits determine our energy levels for the next day. Do these three things consistently for a month, and you'll find that your concentration and happiness levels have increased.

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