پښتون قامي وحدت

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How to cope with insomnia?
Sleep at a certain time and wake up at a certain time.

We made the sleeping place and the room organized and suitable. It is dark (turtam), quiet and empty. If the room temperature is around 25, it will be fine.

Sleep in the right situation; That is, put the right hand under the head, and lie on the side. In this case, there is no additional pressure on the heart, stomach and lungs, the air ducts are also open and the breathing flow flows normally.
Don’t eat too much before going to bed.

Do sports and physical activity two hours before sleep or in the afternoon.
Drink a little water before going to bed.

Don’t use brain stimulating foods, cold syrups, chocolate, tea, coffee and caffeine before sleep.
Don’t tell emotional stories before sleep, don’t slow down and avoid getting emotional.
Breathe deeply before sleep.

Read an interesting book before sleep, but leave books on serious and provocative topics for another time.
Turn off TV, video and texting before bedtime.

Choose the right sleeping position. Stiff and swollen throat can harm the body and health. Reduces oxygen supply to the brain, puts pressure on the heart, airways and lungs. A good dream is to sleep on the right side, facing the Qibla.

Sleep cycles

C:UsersDr. Ibrahim ShinwariDesktopSleep Cycle.jpg It is good to know these cycles because when we wake up, we will be calm and well.

Each sleep cycle is 90 minutes long, and there are 5 stages in each cycle. If a person sleeps for seven and a half hours, he completes five cycles and if he sleeps for nine hours, he completes six cycles. The steps of a 90-minute cycle are as follows:

1). The initial phase lasts 20 minutes and the muscles relax.
2). The second stage also lasts 20 minutes and the muscles become more relaxed.
3). In the third stage, which is also 20 minutes, the sleep becomes deeper and if someone wakes us up during this time, we feel uncomfortable.
4). In the fourth stage, the sleep becomes deeper. If someone wakes us up at this time, we will be crowded and overwhelmed. At the beginning of the night this phase is 20 minutes and at the end it is very short.
5). The fifth stage is the period of dreaming, which coincides with the period of rapid eye movement, all the voluntary muscles of a person are in a state of paralysis and the brain is very active. This stage lasts 10-15 minutes.

After these five stages, either the person wakes up or another 5-stage cycle begins.