Connect PART A Idea
In Part A, we looked at some of the factors that contribute to insomnia. In the survey, it was also found that most people do not know which methods can relieve insomnia. In Part B, I'll share treatments and habits that can help with insomnia. Most people who suffer from insomnia ignore the harm it can cause. This will lead to recurrent insomnia problems, and the symptoms will continue to worsen if they are not relieved.
Diverse Mitigation Methods
In the past, there was no good treatment for insomnia other than medication. In fact, most insomnia can be relieved without medication, and there are many effective non-drug treatments. And the treatment methods are diversified. Through diet, exercise, technology, etc., insomniac patients can observe the factors that cause insomnia and choose the appropriate treatment method.
Cognitive Behavior Therapy (CBT-I)
In the treatment of insomnia, the most recommended and easiest to implement is Sleep Hygiene in Cognitive Behavior Therapy. The purpose is to create a comfortable sleeping environment, establish regular exercise habits, eliminate various factors that may affect sleep, and understand the correct concept of sleep. By adjusting thoughts and behaviours, correcting sleep habits and beliefs, and finding ways to improve the cause.
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Avoiding long naps or sleeping in during the day
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Avoid drinking coffee outside of the morning
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Avoid overeating before bed
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Avoid strenuous exercise before bed
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Do not smoke or drink before going to bed
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Keep your bedroom dark and quiet
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Morning or afternoon exercise routine
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Fix relaxation methods to help you fall asleep, such as abdominal breathing, soothing music, etc.
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Don't play on your phone before going to bed, and stay away from electronic devices
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Maintain a balanced diet
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Take a warm bath before bed
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Use aromatherapy, essential oils, etc. (such as lavender essential oil)
Share What I Have Tried
LAVENDER ESSENTIAL OIL
NIGHT TEA
Night Tea
What is night tea?
Night Tea is a herbal tea made from a blend of 21 herbs, the main ingredient - Mulberry Leaf, rich in vitamins and minerals to help you relax before bedtime at the end of a busy day. Unlike other types of tea, these beverages are often caffeine-free and contain compounds that can relieve stress and anxiety or promote a sense of calm, such as lavender, chamomile, or passionflower. Enjoying a cup of herbal tea can also be a safe, soothing and relaxing way to be part of your bedtime routine.
Lavender Essential Oil
What are essential oils?
Essential oils are extracted from plants using steam distillation. Lavender oil is the most commonly recommended essential oil for sleep. A 2014 systematic review examined 15 quantitative and 11 randomized controlled trials of the effects of inhaling various essential oils on sleep. Most studies show that a range of essential oils is good for sleep. However, the most commonly reported benefit is from the use of lavender. The lavender essential oil can be inhaled directly, used in bath products, applied to the skin as a massage oil, or taken orally as a capsule. Lavender is thought to help relieve symptoms of anxiety and increase relaxation.
To treat insomnia, cannot be cured in a short time. It requires long-term conditioning and maintaining good sleep habits in daily life, so as to better stay away from insomnia. Part of the cause of insomnia is affected by the psychological environment, and it is necessary to maintain a good attitude during the treatment process. Can't give up halfway through the process and need to maintain a good state of mind, which is difficult to persist. In the exhibition of part B, I made several entertaining things that can relieve insomnia for Insomniacs easily and happily. Hence, the theme of the envisioned information piece was decided as—Insomnia Toys.