Content

• Steps
• Warning

You will inevitably have trouble sleeping from time to time. Even if you lean over, you roll, you tap your pillows, you try many things that are ineffective and then worry about sleep makes you unable to take a nap. Fortunately, your case is not hopeless. To get yourself tired and fall asleep easily, you need to relax your mind and relax your body. In addition, certain foods and drinks also help improve sleep. Mentally relaxing, relaxing, eating and exercising properly will signal your body to stop thinking and work so that you can rest.

Steps

Method 1 of 3: Mental relaxation

1. 

   Establish a routine before going to bed. Adhering to a time of sleep will help your body remember and know when it is bedtime. Go to bed at the same time every night and wake up at the same time every morning. Also, let your body know that it's time to relax, relax and fall asleep.
   • One effective way is to darken the surroundings. The dim space tells your body that it's time to sleep. For example, you should avoid turning on lights at night, especially inside the bedroom, it's best to turn off the lights or turn off all the lights.
   • Create a comfortable space in the bedroom. Use blankets and pillows to help you sleep. Besides, make sure the bedroom has the right temperature. Pat pillows, fix sheets and turn on a fan.
   • Do things that help you relax. Try a warm bath if that works or drink a warm sleep-enhancing cup of tea like chamomile tea or smell combination essential oils.

2. 

   
   
   Reading books. If reading makes you more likely to fall asleep in class, then it will be the same at home at night. This can also be an effective strategy if you are thinking about a lot of issues throughout the day - reading can also help relieve stressful thoughts.
   • Choose something that is easy to read or relax. Don't stress yourself by reading horror newspapers or novels. Instead, choose a regular book or a thick novel.

3. 

   
   
   Turn off the light. Once in bed, make sure the surroundings are dark. This is one of the most important factors for a good night's sleep. Light not only inhibits the "dark" hormone - melatonin, but also stimulates the hypothalamus to increase body temperature and produce cortisol, which are two factors that keep the body awake.
   • Even when you can sleep with a bright light, sleep is not deep. If you live in the city, share a room with a "night owl" or always have a night light on, use an extra eye patch to help you fall asleep. Also, try a low-brightness nightlight.

4. 

   
   
   Place electrical appliances outside of the bedroom. Televisions, telephones and computers often distract us. They keep the brain awake and alert. In fact, you should avoid using electrical devices before bed because a particular type of light they emit (blue light) can impair sleep quality.
   • One study found that 2 hours of light exposure on iPads and other tablets at night reduced melatonin levels by 22%. Try changing your usage habits if you are someone who regularly uses smartphones or tablets.
   • Avoid surfing the internet if you have trouble sleeping. Screens on computers, phones, and tablets are often illuminated, which will wake you up and lower your melatonin levels, making it harder to fall asleep.
   • Set a time to stop electrical appliances every night, such as 30 minutes before bed.
   • You can also download software, apps, or change settings on some devices to reduce the amount of blue light emitted at bedtime. Your monitor will be yellow or reddish in color, which is pleasing to the eye and will not inhibit melatonin production.

5. 

   Listening to ambient noise. Ambient noise or white noise is a type of background sound with a small frequency that is played out steadily and can produce other noises. You may enjoy soft music-style white noise, "rainforest noise" or fan spinning. The goal here is to produce sound with a low frequency.
   • You can find free white noise sources online. If you prefer to use your phone, you can also purchase an app that creates background noise. These sound sources will make it easier for you to fall asleep by soothing outside sounds.

6. 

   Relax. If you are a cranky person, try to get rid of any stressful thoughts that occur during the day, at work, or at school. Don't re-present everyday problems or arguments in your head. If you feel like you often do this, then try listening to the music as described in the previous step and focus your thoughts on the sound and slowly fall asleep.
   • Stopping anxious thoughts in your head can be very difficult. Instead, let your mind start thinking long and hard. For example, try the basic "sheep count" method. You could also try thinking in images instead of words.

7. 

   Don't wait for sleeplessness. Studies show that lying in bed but not sleeping can make insomnia worse as the brain begins to connect bed and alertness. If you can't fall asleep within 20 minutes, wake up and do something for a while, like reading a book. Then, when you feel tired, go to bed.
   • The last resort is to try changing places. If you don't feel comfortable lying in bed, move to the sofa and try sleeping there. Sometimes the change will work.
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Method 2 of 3: Relax your body

1. 

   Exercise regularly. Exercising during the day is an effective way to make it easier to fall asleep at night. In fact, exercise seems to be directly related to the quality of sleep. Theories about sleep goals draw that conclusion by observing exercise releases stored energy. Remember to exercise for 3 hours before bed, as the stimulant effects are only temporary.

2. 

   Go to the toilet. You should go to the bathroom before going to bed. This will help you clean your digestive system so that it is easier to fall asleep and sleep peacefully throughout the night. Besides, don't drink a lot of water for a few hours before bed, as you may wake up in the middle of the night. You should limit your drinking water after 8:00 pm.

3. 

   To make a comfortable atmosphere. Try to get your body to sleep. If the clothes you are wearing seem tight, relax or take them off. The outfits here include hair ties, socks, bras and anything else that could make it difficult for blood to flow. Also, make sure you have enough pillows and blankets to feel comfortable.

4. 

   Adjust your sleeping position. If you pay attention to your sleeping position, you will find that you are sleeping in a bad position or in a position that puts pressure on your body. Keep your back straight and make sure your neck isn't too high or too low. If your bed is too hard or soft, try changing it by adding a foam mattress or sleeping with a U-shaped pillow to make you feel more comfortable. advertisement

Method 3 of 3: Eat and drink to improve sleep

1. 

   Choose sedative foods. Sedation means making you sleep easy. For example, some foods rich in the sleep-inducing amino acid tryptophan like cheese, chicken, soy products, eggs, tofu, fish, milk, turkey, nuts, peanuts and peanut butter, nuts. Pumpkin and sesame seeds. Choose foods that fall within these groups, especially to eat at dinner.
   • For tryptophan to work better, choose foods that are high in complex carbohydrates but with moderate to low amounts of protein. Carbohydrates cause more tryptophan to form in the brain, while protein has the opposite effect.
   • Plan “sleepable meals” with carbohydrates and tryptophan. You can try a Western menu like pasta with Parmesan cheese, hummus with wholegrain pita, toast toast with peanut butter, sesame seeds sprinkled on a tuna salad with wholemeal crackers or Baked potatoes with cottage cheese.

2. 

   Eat small meals. Limit food intake in the late afternoon and evening as this can affect sleep quality. Small meals, for example, often give you a restful night, while high-fat meals with large portions make your digestive system work harder and burping and stomach rumbling will wake you up. .
   • Some people report that foods that are seasoned with rich spices (like chili and garlic) often cause trouble sleeping, especially people with heartburn. You should avoid these foods if you have heartburn.

3. 

   Avoid caffeine and alcohol. Coffee and other caffeinated beverages can interfere with your sleeping habits. Coffee remains inside the body for 8 hours after drinking; so having a cup of coffee in the afternoon will keep you awake late at night. Try to avoid caffeine in the afternoon and evening.
   • Alcohol will also interfere with your sleep. When you drink alcohol, you tend to fall asleep less and are less likely to fall into deep sleep or REM sleep. So, if you think one or two drinks or beer can help you fall asleep, then you will feel tired and feel like you haven't rested yet.

4. 

   Drink warm drinks to help you relax. Many people believe in drinking a cup of herbal tea or a cup of hot milk before bed and there are studies that prove this effect. Milk and dairy products are high in tryptophan, which stimulates the brain to produce sleep-inducing substances like serotonin and melatonin.
   • Chamomile tea has long been known as an insomnia remedy. In fact, recent studies demonstrate that chamomile can reduce symptoms of anxiety and help improve sleep when tested on animals. If you don't have chamomile tea, you can try decaffeinated herbal teas like lemon, ginger, and raspberry with ginger.

5. 

   Ask your doctor about sleeping pills. Medication should be the last resort. Actually, sleeping pills are not magic bullets. Many drugs, when used a lot, will become a habit, meaning you may become addicted to drugs but do not help you get deep sleep and restorative sleep as desired. In addition, you will experience some recovery effects such as fatigue, headache, memory problems and sleepwalking.
   • Only use sleeping pills when you are finished. If you are dependent on sleeping pills, it will be even more difficult to sleep better than before.
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Warning

• If you are having trouble sleeping erratically over a period of time, you should see your doctor as soon as possible. These could be signs of a serious illness that need immediate treatment. Do not take these symptoms lightly.
• Do not take sleeping pills when you need to operate machinery, including driving motorbikes, cars, operating agricultural equipment and industrial machinery.