{"id":6790,"date":"2023-06-22T17:27:30","date_gmt":"2023-06-22T17:27:30","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6790"},"modified":"2023-06-22T17:27:43","modified_gmt":"2023-06-22T17:27:43","slug":"14-natural-remedies-to-beat-insomnia","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/14-natural-remedies-to-beat-insomnia\/","title":{"rendered":"\u0905\u0928\u093f\u0926\u094d\u0930\u093e \u0915\u094b \u0939\u0930\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f 14 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0909\u092a\u091a\u093e\u0930"},"content":{"rendered":"<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0938\u0941\u091d\u093e\u0935 \u090f\u0915 \u092c\u0947\u0939\u0924\u0930 \u0930\u093e\u0924 \u0915\u093e \u0906\u0930\u093e\u092e \u092a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" 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\u092e\u0947\u0902 \u092a\u0930\u0947\u0936\u093e\u0928\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948 \u092f\u093e \u0928\u0940\u0902\u0926-\u091a\u0930\u0923 \u0938\u093f\u0902\u0921\u094d\u0930\u094b\u092e \u092e\u0947\u0902 \u0926\u0947\u0930\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948, \u0924\u094b \u0906\u092a\u0915\u094b \u0938\u0941\u092c\u0939 \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u092a\u094d\u0930\u0915\u093e\u0936 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <p id=\"mntl-sc-block_1-0-19\">\u092a\u094d\u0930\u0915\u093e\u0936 \u090f\u0915\u094d\u0938\u092a\u094b\u091c\u0930 \u0936\u0930\u0940\u0930 \u0915\u094b \u092f\u0939 \u092c\u0924\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u093e \u0939\u0948 \u0915\u093f \u0915\u092c \u0928\u0940\u0902\u0926 \u091c\u093e\u0928\u093e \u0939\u0948 (\u092e\u0947\u0932\u093e\u091f\u094b\u0928\u093f\u0928 \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u0930\u0915\u0947) \u0914\u0930 \u0915\u092c \u091c\u093e\u0917\u0928\u093e \u0939\u0948\u0964 \u0938\u0941\u092c\u0939 \u092e\u0947\u0902 \u0938\u0921\u093c\u0915 \u092a\u0930 \u091f\u0939\u0932\u0928\u0947 \u0935\u093e\u0932\u0940 \u092a\u0939\u0932\u0940 \u091a\u0940\u091c \u092f\u093e 30 \u092e\u093f\u0928\u091f \u0915\u0947 \u0932\u093f\u090f \u0932\u093e\u0907\u091f \u0925\u0947\u0930\u0947\u092a\u0940 \u0914\u0930 nbsp;\u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p> <p id=\"mntl-sc-block_1-0-21\">\u0926\u0942\u0938\u0930\u0940 \u0913\u0930, \u092f\u0926\u093f \u0906\u092a \u092a\u093e\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0906\u092a \u0938\u0941\u092c\u0939 \u092c\u0939\u0941\u0924 \u091c\u0932\u094d\u0926\u0940 \u091c\u093e\u0917 \u0930\u0939\u0947 \u0939\u0948\u0902 \u092f\u093e \u0939\u0948 &nbsp;advanced&nbsp;\u0928\u0940\u0902\u0926-\u091a\u0930\u0923 \u0938\u093f\u0902\u0921\u094d\u0930\u094b\u092e, \u0924\u094b \u0906\u092a\u0915\u094b \u0926\u094b\u092a\u0939\u0930 \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u092a\u094d\u0930\u0915\u093e\u0936 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0936\u093e\u092e \u0915\u094b \u0926\u094b \u0938\u0947 \u0924\u0940\u0928 \u0918\u0902\u091f\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0921\u093c\u0915 \u092a\u0930 \u091f\u0939\u0932\u0928\u0947 \u092f\u093e \u092a\u094d\u0930\u0915\u093e\u0936 \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u093e \u0932\u0947\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<sup>7<\/sup> <\/p> <p id=\"mntl-sc-block_1-0-23\">\u0939\u094b\u092e \u0932\u093e\u0907\u091f \u0925\u0947\u0930\u0947\u092a\u0940 \u0907\u0915\u093e\u0907\u092f\u093e\u0902 \u0909\u092a\u0932\u092c\u094d\u0927 \u0939\u0948\u0902 \u0914\u0930 \u0906\u092a\u0915\u0947 \u0921\u0949\u0915\u094d\u091f\u0930 \u092f\u093e \u0938\u094d\u0932\u0940\u092a \u0938\u094d\u092a\u0947\u0936\u0932\u093f\u0938\u094d\u091f \u0926\u094d\u0935\u093e\u0930\u093e \u0906\u092a\u0915\u0940 \u0938\u094d\u0932\u0940\u092a \u0925\u0947\u0930\u0947\u092a\u0940 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u0915\u0930 \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0915\u0940 \u091c\u093e \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-25\">\u0927\u094d\u092f\u093e\u0928 \u0914\u0930 \u0935\u093f\u0936\u094d\u0930\u093e\u092e \u0924\u0915\u0928\u0940\u0915<\/h2> <p id=\"mntl-sc-block_1-0-26\">\u090f\u0915 \u0928\u093f\u092f\u092e\u093f\u0924 \u0927\u094d\u092f\u093e\u0928 \u0905\u092d\u094d\u092f\u093e\u0938 \u0938\u093e\u0902\u0938 \u0932\u0947\u0928\u0947 \u0915\u094b \u0927\u0940\u092e\u093e \u0915\u0930\u0915\u0947 \u0928\u0940\u0902\u0926 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0914\u0930 nbsp; \u0924\u0928\u093e\u0935 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947\u0964<sup>8<\/sup>\u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940; \u0927\u094d\u092f\u093e\u0928 \u090f\u0915 \u0910\u0938\u0940 \u0924\u0915\u0928\u0940\u0915 \u0939\u0948 \u091c\u093f\u0938\u092e\u0947\u0902 \u091c\u093e\u0917\u0930\u0942\u0915\u0924\u093e \u092c\u0922\u093c\u093e\u0928\u0947, \u0936\u0930\u0940\u0930 \u0915\u094b \u0906\u0930\u093e\u092e \u0926\u0947\u0928\u0947 \u0914\u0930 \u092e\u0928 \u0915\u094b \u0936\u093e\u0902\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0927\u094d\u092f\u093e\u0928 \u0915\u0940 \u0935\u0938\u094d\u0924\u0941 (\u091c\u0948\u0938\u0947 \u0936\u094d\u0935\u093e\u0938 \u092f\u093e &nbsp; \u090f\u0915 \u0927\u094d\u0935\u0928\u093f \u092f\u093e \u0936\u092c\u094d\u0926) \u092a\u0930 \u091c\u093e\u0928\u092c\u0942\u091d\u0915\u0930 \u0915\u093f\u0938\u0940 \u0915\u093e \u0927\u094d\u092f\u093e\u0928 \u0928\u093f\u0930\u094d\u0926\u0947\u0936\u0928 \u0915\u0930\u0928\u093e \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0964<\/p> <p id=\"mntl-sc-block_1-0-28\">\u0915\u0941\u091b \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0927\u094d\u092f\u093e\u0928 \u092e\u0947\u0902 \u0914\u0930 nbsp;\u0928\u093f\u0930\u094d\u0926\u0947\u0936\u093f\u0924 \u0927\u094d\u092f\u093e\u0928, \u0935\u093f\u092a\u0936\u094d\u092f\u0928\u093e \u0927\u094d\u092f\u093e\u0928, \u092f\u094b\u0917 \u0928\u093f\u0926\u094d\u0930\u093e, \u092f\u093e \u0914\u0930 nbsp;\u0936\u0930\u0940\u0930 \u0938\u094d\u0915\u0948\u0928 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902 \u0964 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902:<\/p> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-30\"><li><strong>Visualization<\/strong>: Visualization involves actively imagining a relaxing scene.<sup>9<\/sup>\ufeff You can try it in bed for 20 minutes before falling asleep. Involve all your senses. If you&#8217;re imagining yourself on a tropical island, think of the way the warm breeze feels against your skin. Imagine the sweet scent of the flowers, look at the water and listen&nbsp;to the waves. The more vivid the visualization and the more senses you involve, the more effective it will be.<\/li><li><strong>Relaxation response:<\/strong>&nbsp;This is a mind\/body response that occurs after following specific instructions&nbsp;patterned closely after&nbsp;Transcendental Meditation.<\/li><li><strong>Mindfulness:<\/strong>&nbsp;This type of meditation essentially involves focusing on your mind on the present.<\/li><\/ul> <p id=\"mntl-sc-block_1-0-32\">\u092a\u094d\u0930\u093e\u0930\u0902\u092d\u093f\u0915 \u0914\u0930 nbsp;\u0938\u092c\u0942\u0924 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0927\u094d\u092f\u093e\u0928 \u0924\u0915\u0928\u0940\u0915\u094b\u0902 \u0938\u0947 \u0928\u0940\u0902\u0926 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<sup>10<\/sup>\u092a\u0942\u0930\u0915 \u0914\u0930 \u090f\u0915\u0940\u0915\u0943\u0924 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u0930\u093e\u0937\u094d\u091f\u094d\u0930\u0940\u092f \u0915\u0947\u0902\u0926\u094d\u0930 \u0915\u093e \u0915\u0939\u0928\u093e \u0939\u0948 \u0915\u093f \u0935\u093f\u0936\u094d\u0930\u093e\u092e \u0924\u0915\u0928\u0940\u0915\u094b\u0902 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0938\u092c\u0942\u0924 \u0915\u0947 \u0932\u093f\u090f \u0915\u0939\u0928\u093e \u0939\u0948 \u0915\u093f \u0935\u0947 \u0905\u0928\u093f\u0926\u094d\u0930\u093e \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u092f\u094b\u0917\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964 \u0932\u0947\u0915\u093f\u0928 \u0906\u0917\u0947 \u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 \u0905\u092d\u0940 \u092d\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948 \u0964<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-34\">\u092f\u094b\u0917<\/h2> <p id=\"mntl-sc-block_1-0-35\">\u092d\u093e\u0930\u0924\u0940\u092f \u0926\u0930\u094d\u0936\u0928 \u092e\u0947\u0902 \u092e\u0942\u0932 \u0915\u0947 \u0938\u093e\u0925 \u0935\u093f\u0936\u094d\u0930\u093e\u092e, \u0936\u094d\u0935\u093e\u0938, \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0914\u0930 \u0909\u092a\u091a\u093e\u0930 \u0915\u0940 \u090f\u0915 \u092a\u094d\u0930\u0923\u093e\u0932\u0940, \u092f\u094b\u0917 \u0915\u094b \u092e\u0928, \u0936\u0930\u0940\u0930 \u0914\u0930 \u0906\u0924\u094d\u092e\u093e \u0915\u093e \u0938\u0902\u0918 \u092c\u0924\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0964 &nbsp;A \u0968\u0966\u0967\u096d \u0938\u092e\u0940\u0915\u094d\u0937\u093e \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u0907\u0938 \u092c\u093e\u0924 \u0915\u093e \u0938\u092c\u0942\u0924 \u0926\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0915\u093f \u092f\u094b\u0917 (\u0938\u093e\u0925 \u0939\u0940 \u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938 \u092c\u0947\u0938\u094d\u0921 \u0938\u094d\u091f\u094d\u0930\u0947\u0938 \u092e\u0948\u0928\u0947\u091c\u092e\u0947\u0902\u091f \u0914\u0930 \u0924\u093e\u0908 \u091a\u0940) \u0905\u0928\u093f\u0926\u094d\u0930\u093e \u0915\u0947 \u0932\u0915\u094d\u0937\u0923\u094b\u0902 \u0915\u094b \u0926\u0942\u0930 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<sup>11<\/sup> <\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-37\">\u0938\u092e\u094d\u092e\u094b\u0939\u0928<\/h2> <p id=\"mntl-sc-block_1-0-38\">\u0938\u092e\u094d\u092e\u094b\u0939\u0928 \u090f\u0915 \u0910\u0938\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u0939\u0948 \u091c\u093f\u0938\u092e\u0947\u0902 \u090f\u0915 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0905\u0927\u093f\u0915 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924, \u091c\u093e\u0917\u0930\u0942\u0915 \u0914\u0930 \u0938\u0941\u091d\u093e\u0935 \u0915\u0947 \u0932\u093f\u090f \u0916\u0941\u0932\u093e \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u092f\u0939 \u0915\u0948\u0938\u0947 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948 \u0938\u092e\u091d \u092e\u0947\u0902 \u0928\u0939\u0940\u0902 \u0906\u0924\u093e \u0939\u0948, \u0938\u092e\u094d\u092e\u094b\u0939\u0928 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0932\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u091c\u0948\u0938\u0947 \u0915\u092e \u0926\u093f\u0932 \u0915\u0940 \u0926\u0930, \u0930\u0915\u094d\u0924\u091a\u093e\u092a, \u0914\u0930 \u0905\u0932\u094d\u092b\u093e \u0924\u0930\u0902\u0917 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u092a\u0948\u091f\u0930\u094d\u0928, \u0927\u094d\u092f\u093e\u0928 \u0914\u0930 \u0917\u0939\u0930\u0947 \u0914\u0930 nbsp \u0915\u0947 \u0905\u0902\u092f \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0938\u092e\u093e\u0928; \u0935\u093f\u0936\u094d\u0930\u093e\u092e \u0964<\/p> <p id=\"mntl-sc-block_1-0-40\">\u0938\u092e\u094d\u092e\u094b\u0939\u0928 \u0938\u0902\u091c\u094d\u091e\u093e\u0928\u093e\u0924\u094d\u092e\u0915 \u0935\u094d\u092f\u0935\u0939\u093e\u0930 \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u093e \u0914\u0930 \u0935\u093f\u0936\u094d\u0930\u093e\u092e \u0924\u0915\u0928\u0940\u0915\u094b\u0902 \u0915\u0940 \u092a\u094d\u0930\u092d\u093e\u0935\u0936\u0940\u0932\u0924\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926\u0917\u093e\u0930 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0932\u0947\u0915\u093f\u0928 \u0905\u092c \u0924\u0915 \u0915\u093f\u090f \u0917\u090f \u0905\u0927\u094d\u092f\u092f\u0928 \u094b\u0902 \u0915\u094b \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0921\u093f\u091c\u093e\u0907\u0928 \u0928\u0939\u0940\u0902 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948\u0964<sup>12<\/sup><\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-42\">\u0910\u0915\u094d\u092f\u0942\u092a\u0902\u0915\u094d\u091a\u0930<\/h2> <p id=\"mntl-sc-block_1-0-43\">\u090f\u0915\u094d\u092f\u0942\u092a\u0902\u0915\u094d\u091a\u0930 \u0914\u0930 \u090f\u0915\u094d\u092f\u0942\u092a\u094d\u0930\u0947\u0936\u0930 \u0905\u0928\u093f\u0926\u094d\u0930\u093e \u0915\u0947 \u0938\u093e\u0925 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u0915\u0941\u091b \u0938\u092c\u0942\u0924 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u090f\u0915\u094d\u092f\u0942\u092a\u094d\u0930\u0947\u0936\u0930 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u0914\u0930 \u090f\u0915\u094d\u092f\u0942\u092a\u0902\u0915\u094d\u091a\u0930 \u0915\u0940 \u092a\u094d\u0930\u092d\u093e\u0935\u0936\u0940\u0932\u0924\u093e \u0915\u0947 \u0932\u093f\u090f \u092e\u093f\u0936\u094d\u0930\u093f\u0924 \u0938\u092c\u0942\u0924\u0964<sup>13<\/sup><\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-45\">\u0905\u0930\u094b\u092e\u093e\u0925\u0947\u0930\u0947\u092a\u0940<\/h2> <p id=\"mntl-sc-block_1-0-46\">\u090f\u0915 2011 \u0935\u093f\u0936\u094d\u0932\u0947\u0937\u0923 \u092e\u0947\u0902 \u0915\u094b\u0908 \u0905\u0927\u094d\u092f\u092f\u0928 \u0928\u0939\u0940\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u091c\u094b \u0928\u0940\u0902\u0926 \u0915\u0940 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0947 \u0932\u093f\u090f \u0905\u0930\u094b\u092e\u093e\u0925\u0947\u0930\u0947\u092a\u0940 \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u0947 \u0938\u092c\u0942\u0924 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0915\u0920\u094b\u0930 \u0939\u0948\u0964<sup>13<\/sup> \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0905\u0902\u0917\u094d\u0930\u0947\u091c\u0940 \u0932\u0948\u0935\u0947\u0902\u0921\u0930 \u0905\u0930\u094b\u092e\u093e\u0925\u0947\u0930\u0947\u092a\u0940 \u0924\u0947\u0932 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0938\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0938\u094b \u091c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0932\u094b\u0915 \u0909\u092a\u093e\u092f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0964 \u092f\u0939 \u0938\u092c\u0938\u0947 \u0938\u0941\u0916\u0926\u093e\u092f\u0915 \u0906\u0935\u0936\u094d\u092f\u0915 \u0924\u0947\u0932\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0964<\/p> <p id=\"mntl-sc-block_1-0-48\">\u0905\u092a\u0928\u0947 \u0924\u0915\u093f\u090f \u0915\u0947 \u0928\u0940\u091a\u0947 \u0932\u0948\u0935\u0947\u0902\u0921\u0930 \u0938\u0948\u0936\u0947 \u0921\u093e\u0932\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902 \u092f\u093e \u090f\u0915 \u0930\u0942\u092e\u093e\u0932 \u092e\u0947\u0902 \u0932\u0948\u0935\u0947\u0902\u0921\u0930 \u0906\u0935\u0936\u094d\u092f\u0915 \u0924\u0947\u0932 \u0915\u0940 \u090f\u0915 \u0938\u0947 \u0926\u094b \u092c\u0942\u0902\u0926\u0947\u0902 \u0930\u0916\u0947\u0902\u0964<sup>14<\/sup> \u092f\u093e \u0938\u094d\u0928\u093e\u0928 \u092e\u0947\u0902 \u0932\u0948\u0935\u0947\u0902\u0921\u0930 \u0924\u0947\u0932 \u0915\u0940 \u0915\u0908 \u092c\u0942\u0902\u0926\u0947\u0902 \u0921\u093e\u0932\u0947\u0902- \u0917\u0930\u094d\u092e \u0938\u094d\u0928\u093e\u0928 \u0915\u0947 \u092c\u093e\u0926 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0924\u093e\u092a\u092e\u093e\u0928 \u092e\u0947\u0902 \u0917\u093f\u0930\u093e\u0935\u091f \u092d\u0940 \u0928\u0940\u0902\u0926 \u0915\u0947 \u0938\u093e\u0925 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<\/p> <p id=\"mntl-sc-block_1-0-50\">\u0928\u0940\u0902\u0926 \u0915\u0947 \u0938\u093e\u0925 \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0915\u093f \u0905\u0928\u094d\u092f \u0905\u0930\u094b\u092e\u093e\u0925\u0947\u0930\u0947\u092a\u0940 \u0924\u0947\u0932 \u0915\u0948\u092e\u094b\u092e\u093e\u0907\u0932, \u092a\u0948\u091a\u094c\u0932\u0940 \u0914\u0930 \u0907\u0932\u0902\u0917-\u0907\u0932\u0902\u0917 \u0939\u0948\u0902\u0964<sup>15<\/sup><\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-52\">\u092d\u094b\u091c\u0928 \u0914\u0930 \u0906\u0939\u093e\u0930<\/h2> <p id=\"mntl-sc-block_1-0-53\">\u0906\u092a \u0915\u094d\u092f\u093e \u0916\u093e\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0906\u092a \u0915\u094d\u092f\u093e \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0938\u094b\u0928\u0947 \u0914\u0930 \u0938\u094b\u0924\u0947 \u0930\u0939\u0928\u0947 \u0915\u0940 \u0906\u092a\u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u092a\u0930 \u092a\u094d\u0930\u092d\u093e\u0935 \u0928\u0939\u0940\u0902 \u092a\u0921\u093c \u0938\u0915\u0924\u093e \u0939\u0948\u0964<sup>16<\/sup> <\/p> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-55\"><li><strong>Limit your intake of\u00a0caffeine, alcohol, and nicotine<\/strong>.\u00a0Caffeine\u00a0and\u00a0nicotine\u00a0can have a pronounced effect on sleep, causing insomnia and restlessness.<sup>17<\/sup> In addition to coffee, tea, and soft drinks, look for hidden sources of caffeine such as chocolate, cough and cold medicine, and other over-the-counter medicine. Alcohol consumption can result in nighttime wakefulness.<\/li><li><strong>Cut back on sugar<\/strong>. Although sugar can give a burst of energy, it&#8217;s short-lived and can cause uneven blood sugar levels. This can disrupt sleep\u00a0<sup>18<\/sup> in the middle of the night as blood sugar levels fall.<\/li><li><strong>Eat foods that help you sleep<\/strong>. Tryptophan is a naturally-occurring\u00a0amino acid that is a precursor to serotonin, which is then converted to melatonin. Research shows mixed evidence for the effectiveness of L-tryptophan.<sup>13<\/sup> Eat carbohydrate snacks such as whole-grain crackers before bedtime. Also include foods rich in vitamin B6, found in wheat germ, sunflower seeds, and bananas, which enhances\u00a0the body&#8217;s conversion of tryptophan. Note that L-tryptophan supplements are not recommended as they have been linked to eosinophilia-myalgia syndrome.<sup>19<\/sup><\/li><li><strong>Eat magnesium-rich foods.\u00a0<\/strong>The mineral magnesium\u00a0is a natural sedative, and some research shows that supplements can help with insomnia.<sup>20<\/sup> Magnesium deficiency can result in difficulty sleeping, constipation, muscle tremors or cramps, anxiety, irritability, and pain. Foods rich in magnesium are legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews, blackstrap molasses, brewer&#8217;s yeast, and whole grains. In addition to including these whole foods in your diet, you can also try juicing dark leafy green vegetables.<\/li><\/ul> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-57\">\u0935\u093f\u091f\u0947\u0915\u094d\u0938 \u090f\u0917\u094d\u0928\u0938 \u0915\u0948\u0938\u094d\u091f\u0938<\/h2> <p id=\"mntl-sc-block_1-0-58\">\u091c\u0921\u093c\u0940 \u092c\u0942\u091f\u0940 \u0935\u093f\u091f\u0947\u0915\u094d\u0938 \u090f\u0917\u094d\u0928\u0938 \u0915\u0948\u0938\u094d\u091f\u0938 (\u092a\u0935\u093f\u0924\u094d\u0930 \u092a\u0947\u0921\u093c) \u092e\u093e\u0938\u093f\u0915 \u0927\u0930\u094d\u092e \u0914\u0930 \u0930\u091c\u094b\u0928\u093f\u0935\u0943\u0924\u094d\u0924\u093f \u0938\u0947 \u091c\u0941\u0921\u093c\u0947 \u0905\u0928\u093f\u0926\u094d\u0930\u093e \u0914\u0930 \u0928\u0940\u0902\u0926 \u092e\u0947\u0902 \u0917\u0921\u093c\u092c\u0921\u093c\u0940 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902, \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u094b \u0938\u094b\u092f\u093e \u0906\u0907\u0938\u094b\u092b\u094d\u0932\u0947\u0935\u094b\u0928 \u0914\u0930 \u0932\u0948\u0915\u094d\u091f\u094b\u092c\u093e\u0938\u093f\u0932\u0940 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0902\u092f\u0941\u0915\u094d\u0924 \u0935\u093f\u091f\u0947\u0915\u094d\u0938 \u090f\u0917\u094d\u0928\u0938 \u0915\u093e\u0938\u094d\u091f\u0938 \u0914\u0930 \u092e\u0948\u0917\u0928\u094b\u0932\u093f\u092f\u093e \u0905\u0930\u094d\u0915 \u0915\u0947 \u0938\u0902\u092f\u094b\u091c\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0907\u0932\u093e\u091c \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0914\u0930 \u090f\u0915 \u0935\u0930\u094d\u0937 \u0924\u0915 \u092a\u093e\u0932\u0928 \u0915\u093f\u092f\u093e \u0917\u092f\u093e\u0964 \u092f\u0939 \u0909\u092a\u091a\u093e\u0930 \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0914\u0930 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u092a\u093e\u092f\u093e \u0917\u092f\u093e\u0964<sup>21<\/sup><\/p> <p id=\"mntl-sc-block_1-0-60\">\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u092a\u0935\u093f\u0924\u094d\u0930 \u092c\u0947\u0930\u0940 \u0917\u0930\u094d\u092d\u0928\u093f\u0930\u094b\u0927\u0915 \u0917\u094b\u0932\u093f\u092f\u093e\u0902, \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0930\u093f\u092a\u094d\u0932\u0947\u0938\u092e\u0947\u0902\u091f \u0925\u0947\u0930\u0947\u092a\u0940, \u092f\u093e \u0921\u094b\u092a\u093e\u092e\u093e\u0907\u0928 \u0938\u0947 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u0926\u0935\u093e\u0913\u0902 \u092a\u0930 \u0915\u093f\u0938\u0940 \u0915\u0947 \u0926\u094d\u0935\u093e\u0930\u093e \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0928\u0939\u0940\u0902 \u0915\u093f\u092f\u093e \u091c\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f, &#038;nbsp \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930; \u092a\u0942\u0930\u0915 \u0914\u0930 \u090f\u0915\u0940\u0915\u0943\u0924 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u0930\u093e\u0937\u094d\u091f\u094d\u0930\u0940\u092f \u0915\u0947\u0902\u0926\u094d\u0930 \u0964<sup>22<\/sup> <\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-62\">\u0935\u0948\u0932\u0947\u0930\u093f\u092f\u0928<\/h2> <p id=\"mntl-sc-block_1-0-63\">\u0935\u0948\u0932\u0947\u0930\u093f\u092f\u0928 (<em>Valeriana officinalis<\/em>) \u090f\u0915 \u0939\u0930\u094d\u092c\u0932 \u0918\u0930\u0947\u0932\u0942 \u0909\u092a\u093e\u092f \u0939\u0948, \u091c\u093f\u0938\u0947 \u091a\u093e\u092f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092a\u0940\u0938\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u092f\u093e \u092a\u0942\u0930\u0915 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0932\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u091a\u093f\u0902\u0924\u093e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947, \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0936\u093e\u092e\u0915 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u093e\u0930\u094d\u092f \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0935\u0948\u0932\u0947\u0930\u093f\u092f\u0928 \u0915\u0947 \u0928\u0948\u0926\u093e\u0928\u093f\u0915 \u092a\u0930\u0940\u0915\u094d\u0937\u0923\u094b\u0902 \u0905\u0928\u093f\u0926\u094d\u0930\u093e \u0915\u0947 \u0932\u093f\u090f \u0905\u0938\u0902\u0917\u0924 \u092a\u0930\u093f\u0923\u093e\u092e \u092a\u0921\u093c\u093e \u0939\u0948\u0964<\/p> <p id=\"mntl-sc-block_1-0-65\">\u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0915\u094b \u092e\u093e\u092a\u0928\u0947 \u0935\u093e\u0932\u0947 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u092e\u0947\u0902 \u0935\u0948\u0932\u0947\u0930\u093f\u092f\u0928 \u0932\u0947\u0928\u0947 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u0914\u0930 \u092a\u094d\u0932\u0947\u0938\u092c\u094b \u0932\u0947\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0915\u0947 \u092c\u0940\u091a \u0915\u094b\u0908 \u0905\u0902\u0924\u0930 \u0928\u0939\u0940\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u0932\u094b\u0917\u094b\u0902 \u0915\u0940 \u090f\u0915 \u092c\u0921\u093c\u0940 \u0938\u0902\u0916\u094d\u092f\u093e \u0928\u0947 \u092c\u0924\u093e\u092f\u093e \u0915\u093f \u0935\u0948\u0932\u0947\u0930\u093f\u092f\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0909\u0928\u0915\u0940 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u0941\u0906\u0964<sup>23<\/sup> <\/p> <p id=\"mntl-sc-block_1-0-67\">\u0935\u0948\u0932\u0947\u0930\u093f\u092f\u0928 \u0915\u094b \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0936\u093e\u0902\u0924 \u0928\u094d\u092f\u0942\u0930\u094b\u091f\u094d\u0930\u093e\u0902\u0938\u092e\u0940\u091f\u0930, \u0917\u093e\u092e\u093e-\u0905\u092e\u0940\u0928\u094b\u092c\u0941\u091f\u093f\u0930\u093f\u0915 \u090f\u0938\u093f\u0921 (\u0917\u093e\u092c\u093e) \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u094b\u091a\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0910\u0902\u0920\u0928 \u0914\u0930 \u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940 \u0938\u0947 \u092d\u0940 \u0930\u093e\u0939\u0924 \u0926\u093f\u0932\u093e\u0924\u093e \u0939\u0948; \u0914\u0930 \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0915\u093f \u092e\u093e\u0938\u093f\u0915 \u0927\u0930\u094d\u092e \u0915\u0947 \u0926\u0930\u094d\u0926 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0947\u0917\u0940 \u0964<\/p> <p id=\"mntl-sc-block_1-0-69\">\u0935\u0948\u0932\u0947\u0930\u093f\u092f\u0928 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u092c\u093f\u0938\u094d\u0924\u0930 \u0938\u0947 \u090f\u0915 \u0918\u0902\u091f\u0947 \u092a\u0939\u0932\u0947 \u0932\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u090f\u0915 \u092e\u093e\u0928\u0915 \u0916\u0941\u0930\u093e\u0915 450 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e (\u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e) \u0939\u0948\u0964 \u092f\u0926\u093f \u0926\u093f\u0928 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0932\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0924\u094b \u0935\u0948\u0932\u0947\u0930\u093f\u092f\u0928 \u0915\u0940 \u0924\u0902\u0926\u094d\u0930\u093e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948- \u0907\u0938\u0947 \u0905\u0915\u094d\u0938\u0930 \u092d\u094b\u091c\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0926\u094b \u0938\u0947 \u0924\u0940\u0928 \u0914\u0930 nbsp;300 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0916\u0941\u0930\u093e\u0915 \u092e\u0947\u0902 \u0932\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-71\">\u0932\u0947\u092e\u0928 \u092c\u093e\u092e<\/h2> <p id=\"mntl-sc-block_1-0-72\"><em>Melissa officinalis<\/em>\u00a0(\u0928\u0940\u0902\u092c\u0942 \u092c\u093e\u092e) \u090f\u0915 \u091a\u093e\u092f \u0914\u0930 \u0939\u0930\u094d\u092c\u0932 \u092a\u0942\u0930\u0915 \u0939\u0948 \u091c\u094b \u091a\u093f\u0902\u0924\u093e \u0915\u094b \u0926\u0942\u0930 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0928\u0938\u094b\u0902 \u0915\u094b \u0936\u093e\u0902\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0939\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0947 \u0938\u092a\u094d\u0932\u0940\u092e\u0947\u0902\u091f\u094d\u0938 \u092e\u0947\u0902 \u0926\u0947\u0916\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u091c\u093f\u0938\u092e\u0947\u0902 \u0935\u0948\u0932\u0947\u0930\u093f\u092f\u0928 \u092d\u0940 \u0936\u093e\u092e\u093f\u0932 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <p id=\"mntl-sc-block_1-0-74\">While one 2013 study found it to be helpful, reviews of studies have not found any evidence for lemon balm or other herbal &#8220;sleep formula&#8221; supplements.<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-76\">\u092a\u093e\u0930\u0902\u092a\u0930\u093f\u0915 \u091a\u0940\u0928\u0940 \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u093e<\/h2> <p id=\"mntl-sc-block_1-0-77\">\u092a\u093e\u0930\u0902\u092a\u0930\u093f\u0915 \u091a\u0940\u0928\u0940 \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u093e \u092e\u0947\u0902, \u0905\u0928\u093f\u0926\u094d\u0930\u093e \u0905\u0915\u094d\u0938\u0930 \u0917\u0941\u0930\u094d\u0926\u0947 \u0915\u0940 \u090a\u0930\u094d\u091c\u093e \u0915\u092e\u091c\u094b\u0930\u0940 \u0938\u0947 \u0909\u092a\u091c\u0940 \u0939\u0948 \u0964 \u092f\u0939 \u0938\u093f\u0902\u0921\u094d\u0930\u094b\u092e \u091c\u0930\u0942\u0930\u0940 \u0928\u0939\u0940\u0902 \u0915\u093f \u092a\u0936\u094d\u091a\u093f\u092e\u0940 \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u093e \u092e\u0947\u0902 \u0917\u0941\u0930\u094d\u0926\u0947 \u0915\u0940 \u092c\u0940\u092e\u093e\u0930\u0940 \u0938\u0947 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u0939\u0948\u0964<\/p> <p id=\"mntl-sc-block_1-0-79\">\u0917\u0941\u0930\u094d\u0926\u0947 \u0915\u0940 \u090a\u0930\u094d\u091c\u093e \u0915\u092e\u091c\u094b\u0930\u0940 \u0915\u0947 \u0915\u0941\u091b \u0932\u0915\u094d\u0937\u0923 \u0915\u092e \u092a\u0940\u0920 \u0926\u0930\u094d\u0926, \u0925\u0915\u093e\u0928 \u0914\u0930 \u0925\u0915\u093e\u0928, \u0914\u0930 \u0936\u093e\u092e \u0915\u094b \u0932\u0917\u092d\u0917 11:00 \u092a\u0930 \u090a\u0930\u094d\u091c\u093e \u0915\u093e \u090f\u0915 \u092b\u091f \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964 \u0930\u091c\u094b\u0928\u093f\u0935\u0943\u0924\u094d\u0924\u093f \u092e\u0947\u0902 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u094b \u0905\u0915\u094d\u0938\u0930 \u0905\u0928\u093f\u0926\u094d\u0930\u093e \u0915\u0947 \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u093e \u0905\u0928\u0941\u092d\u0935\u0964<\/p> <p id=\"mntl-sc-block_1-0-81\">\u091c\u094b \u0932\u094b\u0917 \u091f\u0948\u092e\u094b\u0915\u094d\u0938\u093f\u092b\u0947\u0928 \u091c\u0948\u0938\u0940 \u090f\u0902\u091f\u0940-\u090f\u0938\u094d\u091f\u094d\u0930\u094b\u091c\u0947\u0928\u093f\u0915 \u0926\u0935\u093e\u090f\u0902 \u0932\u0947 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0935\u0947 \u092d\u0940 \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0940 \u0905\u0928\u093f\u0926\u094d\u0930\u093e \u0915\u093e \u0905\u0928\u0941\u092d\u0935 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0909\u0928\u094d\u0939\u0947\u0902 \u0939\u0930\u094d\u092c\u0932 \u092b\u0949\u0930\u094d\u092e\u0942\u0932\u093e \u090f\u0902\u0921 \u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940 \u091c\u0948\u0938\u0947 \u0939\u0930\u094d\u092c\u0932 \u0938\u0902\u092f\u094b\u091c\u0928 \u0928\u0939\u0940\u0902 \u0932\u0947\u0928\u0947 \u091a\u093e\u0939\u093f\u090f;<em>liu wei di huang<\/em>\u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940;\u0907\u0938\u0938\u0947 \u090f\u0938\u094d\u091f\u094d\u0930\u094b\u091c\u0928 \u0915\u093e \u0938\u094d\u0924\u0930 \u092c\u0922\u093c \u0938\u0915\u0924\u093e \u0939\u0948\u0964<sup>25<\/sup> <\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-83\">\u0906\u092f\u0941\u0930\u094d\u0935\u0947\u0926<\/h2> <p id=\"mntl-sc-block_1-0-84\">\u0906\u092f\u0941\u0930\u094d\u0935\u0947\u0926\u093f\u0915 \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u093e \u092e\u0947\u0902 \u0905\u0928\u093f\u0926\u094d\u0930\u093e \u0905\u0915\u094d\u0938\u0930 \u0935\u093e\u0924 \u0905\u0938\u0902\u0924\u0941\u0932\u0928 \u0938\u0947 \u091c\u0941\u0921\u093c\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<sup>26<\/sup> \u0935\u093e\u0924 \u0936\u094d\u0935\u093e\u0938 \u0914\u0930 \u092a\u0930\u093f\u0938\u0902\u091a\u0930\u0923 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0935\u093e\u0924 \u0905\u0938\u0902\u0924\u0941\u0932\u0928 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917 \u0905\u0915\u094d\u0938\u0930 \u091a\u093f\u0921\u093c\u091a\u093f\u0921\u093c\u093e\u092a\u0928, \u091a\u093f\u0902\u0924\u093e \u0914\u0930 \u0905\u0928\u093f\u0926\u094d\u0930\u093e \u0915\u0947 \u0938\u093e\u0925 \u0921\u0930 \u0915\u094b \u0926\u0947\u0916\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <p id=\"mntl-sc-block_1-0-86\">\u090f\u0915 \u0906\u092f\u0941\u0930\u094d\u0935\u0947\u0926\u093f\u0915 \u0909\u092a\u091a\u093e\u0930 \u0938\u093f\u0930 \u0914\u0930 \u092a\u0948\u0930\u094b\u0902 \u092a\u0930 \u0924\u0947\u0932 \u0915\u093e \u0906\u0935\u0947\u0926\u0928 \u0939\u0948\u0964 \u092a\u093f\u091f\u094d\u091f\u093e \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f, \u0915\u092e\u0930\u0947 \u0915\u0947 \u0924\u093e\u092a\u092e\u093e\u0928 \u0928\u093e\u0930\u093f\u092f\u0932 \u0924\u0947\u0932 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0935\u093e\u0924 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f, \u0917\u0930\u094d\u092e \u0924\u093f\u0932 \u0915\u093e \u0924\u0947\u0932 \u0932\u0917\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0914\u0930 \u0915\u092b \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f, \u0917\u0930\u094d\u092e \u0938\u0930\u0938\u094b\u0902 \u0915\u093e \u0924\u0947\u0932 \u0905\u0915\u094d\u0938\u0930 \u0932\u0917\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-88\">\u0915\u0948\u092e\u094b\u092e\u093e\u0907\u0932 \u091a\u093e\u092f<\/h2> <p id=\"mntl-sc-block_1-0-89\">\u0928\u0948\u0926\u093e\u0928\u093f\u0915 \u092a\u0930\u0940\u0915\u094d\u0937\u0923\u094b\u0902 \u0928\u0947 \u0905\u0928\u093f\u0926\u094d\u0930\u093e \u0915\u0947 \u0932\u093f\u090f \u0938\u0939\u093e\u092f\u0915 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0948\u092e\u094b\u092e\u093e\u0907\u0932 \u0938\u093e\u092c\u093f\u0924 \u0928\u0939\u0940\u0902 \u0915\u093f\u092f\u093e \u0939\u0948\u0964<sup>27<\/sup>\u0915\u0948\u092e\u094b\u092e\u093e\u0907\u0932 \u092a\u093e\u0930\u0902\u092a\u0930\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0909\u092a\u092f\u094b\u0917 \u0915\u0940 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0940 \u091c\u0921\u093c\u0940 \u092c\u0942\u091f\u0940 \u0939\u0948; \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0924\u0928\u093e\u0935 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947, \u092a\u093e\u091a\u0928 \u0915\u094b \u0936\u093e\u0902\u0924 \u0915\u0930\u0928\u0947 \u0914\u0930 \u091a\u093f\u0902\u0924\u093e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u091c\u094b \u0928\u0940\u0902\u0926 \u0915\u094b \u092a\u094d\u0930\u0947\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <p id=\"mntl-sc-block_1-0-91\">\u0930\u093e\u0924 \u0915\u0947 \u0916\u093e\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u090f\u0915 \u0915\u092a \u0917\u0930\u094d\u092e \u0915\u0948\u092e\u094b\u092e\u093e\u0907\u0932 \u091a\u093e\u092f \u092a\u093f\u090f\u0902\u0964 \u0932\u0947\u0915\u093f\u0928 \u0907\u0938\u0947 \u092c\u093f\u0938\u094d\u0924\u0930 \u0915\u0947 \u092c\u0939\u0941\u0924 \u0915\u0930\u0940\u092c \u0928 \u092a\u0940\u090f\u0902 \u0935\u0930\u0928\u093e \u0906\u092a\u0915\u094b \u092c\u093e\u0925\u0930\u0942\u092e \u091c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0930\u093e\u0924 \u0915\u0947 \u092c\u0940\u091a \u092e\u0947\u0902 \u0909\u0920\u0928\u093e \u092a\u0921\u093c \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <p id=\"mntl-sc-block_1-0-93\">\u0939\u0949\u092a\u094d\u0938, \u091c\u0941\u0928\u0942\u0928\u092b\u0942\u0932 \u0914\u0930 \u0915\u093e\u0935\u093e \u0905\u0928\u094d\u092f \u091c\u0921\u093c\u0940 \u092c\u0942\u091f\u093f\u092f\u093e\u0902 \u0939\u0948\u0902 \u091c\u094b \u0905\u0915\u094d\u0938\u0930 \u0905\u0928\u093f\u0926\u094d\u0930\u093e \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u092f\u094b\u0917 \u0915\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948\u0902\u0964 \u0915\u0948\u092e\u094b\u092e\u093e\u0907\u0932 \u0915\u0947 \u0938\u093e\u0925, \u0909\u0928\u094d\u0939\u094b\u0902\u0928\u0947 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u0905\u092a\u0928\u0940 \u092a\u094d\u0930\u092d\u093e\u0935\u0936\u0940\u0932\u0924\u093e \u0938\u093e\u092c\u093f\u0924 \u0928\u0939\u0940\u0902 \u0915\u0940 \u0939\u0948\u0964<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-95\">\u0905\u0928\u094d\u092f \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0909\u092a\u091a\u093e\u0930<\/h2> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-96\"><li>For hot flashes, a thin, flat foam pillow insert, called a Chillow, can help to cool the head throughout the night.<sup>29<\/sup><\/li><li>Gentle, slow music is another remedy that can help to improve sleep.\u00a0Music therapy has been found to improve sleep quality, decrease nightly awakenings, lengthen sleep time, and increase satisfaction with sleep.<\/li><li>Although kava is sometimes recommended for\u00a0anxiety-related insomnia, the United States Food and Drug Administration (FDA) has issued an advisory to consumers about the potential risk of severe liver injury resulting from the use of dietary supplements containing kava.<sup>1<\/sup><\/li><li>Lack of exercise can contribute to poor sleep. Muscle tension and stress build in the body. Exercise can promote deep sleep that night. However, intense exercise too close to bed can increase adrenaline levels, leading to insomnia.<\/li><\/ul> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-98\">\u0905\u092a\u0928\u0947 \u092c\u0947\u0921\u0930\u0942\u092e \u092b\u0947\u0902\u0917 \u0936\u0941\u0908 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0947\u0902<\/h2> <p id=\"mntl-sc-block_1-0-99\">\u092b\u0947\u0902\u0917 \u0936\u0941\u0908, \u091c\u094b \u0924\u093e\u0913\u0935\u093e\u0926 \u0915\u0947 \u091a\u0940\u0928\u0940 \u0926\u0930\u094d\u0936\u0928 \u092e\u0947\u0902 \u0928\u093f\u0915\u0932\u0924\u0940 \u0939\u0948, \u0915\u092e\u0930\u0947, \u092b\u0930\u094d\u0928\u0940\u091a\u0930, \u0915\u093e\u0930\u094d\u092f\u093e\u0932\u092f\u094b\u0902, \u0918\u0930\u094b\u0902 \u0914\u0930 \u0905\u0928\u094d\u092f \u0935\u094d\u092f\u0935\u0938\u094d\u0925\u093e\u0913\u0902 \u0915\u0940 \u0935\u094d\u092f\u0935\u0938\u094d\u0925\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0928\u093f\u0930\u094d\u0926\u0947\u0936 \u0926\u0947\u0924\u0940 \u0939\u0948 \u0924\u093e\u0915\u093f \u092a\u0942\u0930\u0947 \u0930\u0939\u0928\u0947 \u0915\u0940 \u091c\u0917\u0939\u094b\u0902 \u092a\u0930 \u0905\u0928\u0941\u0915\u0942\u0932 \u090a\u0930\u094d\u091c\u093e \u092a\u094d\u0930\u0935\u093e\u0939 \u0915\u094b \u0905\u0927\u093f\u0915\u0924\u092e \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0947 \u0964 &nbsp; \u0906\u092a \u0905\u092a\u0928\u0947 \u092c\u0947\u0921\u0930\u0942\u092e \u0915\u0947 \u0932\u093f\u090f \u092b\u0947\u0902\u0917 \u0936\u0941\u0908 \u091f\u093f\u092a\u094d\u0938 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-101\">\u0938\u093e\u0930<\/h2> <p id=\"mntl-sc-block_1-0-102\">\u0915\u094b\u0908 \u092d\u0940 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0909\u092a\u091a\u093e\u0930 \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0905\u092a\u0928\u0947 \u0921\u0949\u0915\u094d\u091f\u0930 \u0938\u0947 \u0938\u0932\u093e\u0939 \u0932\u0947\u0902\u0964 \u0915\u094d\u0930\u094b\u0928\u093f\u0915 \u0905\u0928\u093f\u0926\u094d\u0930\u093e \u090f\u0915 \u0914\u0930 \u0938\u094d\u0925\u093f\u0924\u093f \u0915\u093e \u0932\u0915\u094d\u0937\u0923 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u0948\u0938\u0947 \u0905\u0935\u0938\u093e\u0926, \u0939\u0943\u0926\u092f \u0930\u094b\u0917, \u0938\u094d\u0932\u0940\u092a \u090f\u092a\u0928\u093f\u092f\u093e, \u092b\u0947\u092b\u0921\u093c\u094b\u0902 \u0915\u0940 \u092c\u0940\u092e\u093e\u0930\u0940, \u0917\u0930\u094d\u092e \u091a\u092e\u0915, \u092f\u093e \u092e\u0927\u0941\u092e\u0947\u0939\u0964<\/p> <p id=\"mntl-sc-block_1-0-104\">Think of insomnia as a &#8220;wake-up call&#8221; and ensure that you get early treatment for potentially serious conditions. The Doctor Discussion Guide can help you start that conversation with your doctor.<\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0938\u0941\u091d\u093e\u0935 \u090f\u0915 \u092c\u0947\u0939\u0924\u0930 \u0930\u093e\u0924 \u0915\u093e \u0906\u0930\u093e\u092e \u092a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u092f\u0939 \u0915\u092d\u0940 \u0915\u092d\u093e\u0930 \u0930\u093e\u0924 \u0915\u0940 \u0928\u0940\u0902\u0926 \u0939\u0930\u093e\u092e \u0939\u0948 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6791,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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