A good night’s sleep is important for both physical as well as mental health, but many people today suffer from sleep-related problems. The prevalence of these problems suggests that people are discounting the importance of sleep.
An estimated 50 to 70 million adults in the United States have sleep or wakefulness disorders, according to the Centers for Disease Control and Prevention.
Trouble sleeping can be due to stress, a change in location, a side effect of medication, an illness, pain or other factors. When poor sleep is a regular occurrence, it can take a toll on your mood, energy, productivity, and ability to handle stress.
Popping one sleeping pill after another is not the solution. Your body becomes addicted to such drugs, and you will soon find that you are unable to go to sleep without them.
For a natural approach to ensure sound sleep, yoga is very beneficial. This traditional form of meditation and exercise therapy helps calm you and relax your body, so that you can easily go to sleep in a peaceful state of mind.
It’s a good idea to do these poses on a soft carpet or yoga mat to reduce strain on your body.
Here are some great yoga exercises that can help you sleep better.
1. Child’s Pose (Balasana)
This simple yoga exercise helps you focus your thoughts and energies inward, while drowning out sounds and concerns of the outside world. It has a calming effect on the whole body.
This pose stretches and relieves tension in the muscles of the lower back, hips and thighs.
Add one tablespoon of apple cider vinegar and one teaspoon each of lemon juice and honey to a cup of warm water and drink it slowly. Do this two or three times a day. Soon you will get relief from the pain and inflammation.
You can also make a gargle solution with apple cider vinegar. Mix one teaspoon of salt and one tablespoon of apple cider vinegar in one cup of warm water. Gargle with it several times a day.
Cinnamon can be used to treat a sore throat caused by the common cold.
Add one teaspoon each of cinnamon powder and black pepper powder to a glass of warm water. You may also add cardamom. Strain the solution and gargle with it two to three times a day.
Another option is to mix a few drops of cinnamon oil and one teaspoon of pure honey. Eat this two times a day to get relief from the pain and inflammation associated with a sore throat.
4. Salt Water
One of the best ways to get relief from a sore throat is gargling with salt water. Salt works like an antiseptic and helps draw water out of mucous membranes in the throat. This cuts phlegm and reduces inflammation, giving you instant relief.
Mix one-half teaspoon of salt in a glass of warm water. If you do not like the salty taste, add a small amount of honey.
Gargle with the solution. Do not swallow it. Spit the water out after gargling.
Do this at least four times a day for best results.
Garlic has antibacterial and antiseptic properties along with other medicinal properties that can help treat or prevent sore throats.
Eat a raw garlic clove daily to release the chemical known as allicin that helps kill the bacteria may be causing the sore throat.
Alternatively, you can use garlic oil. Add a few drops of garlic oil to one-fourth cup of water and gargle with it once daily.
Also try to eat garlic in raw and cooked form. If you do not like the taste, you can take garlic pills.