Content

• Steps

When you come home from a long day at work, you're most likely exhausted. However, even with a lot of sleep, you can still feel drowsy the next morning. Learning how to let go of your worries, relax at night, and get a good night's sleep will keep you energized and ready for the day.

Steps

Method 1 of 3: Prepare to sleep

1. 

   Create a sense of comfort for yourself. Don't wear clothes that are too tight, tight, or that make you feel hot at night. These types of clothes will be uncomfortable, make it difficult to sleep and stay awake all night.

2. 

   
   
   Eliminate stimulants. For example, caffeine can stay in your body for up to 5 hours or more, so early stop drinking caffeinated beverages during the day. Another stimulant to avoid is nicotine; It is best to try to quit if you have problems with sleep.

3. 

   
   
   Turn off all electronic devices. At least an hour before you want to sleep, turn off your computers, phones and television. The light from the screen keeps your brain awake, so you need to turn off the light to get your mind ready for sleep.

4. 

   
   
   Stop thinking continuously. If you find that you cannot sleep because your brain is constantly thinking, stop trying to sleep. Try doing something different for a while, like reading a book. You will start to feel sleepy, when you do, get back to bed. This will help you associate your bed with a single act of sleep.
   • Meditation is another way to slow the flow of thoughts; this practice, if done right, will purify your thoughtful mind. Meditation will also help you relax. One simple way of meditation is to focus on your own breathing. Take a deep breath and focus only on it. Try counting from one to four with each inhalation, and counting from one to four each exhale to slow down your breathing.
   • Also, keep a pen with you. That way, if you think about something to do the next day, you can rewrite it instead of worrying about it.

5. 

   Just snack before bed. Eating a lot will cause indigestion or make you so full that you cannot sleep. If you want to eat a snack before going to bed, take only one snack.

6. 

   Follow the schedule. Try to go to bed at the same time every night and wake up at the same time every morning. This routine will train your body to want to sleep when it's time to sleep, making it easier to fall asleep.

7. 

   Try medications that contain melatonin. Melatonin is a hormone that helps you sleep. Your body naturally produces this hormone, but you can also take additional medicine to supplement it. Melatonin medicines are quite safe, although they can cause headaches, dizziness and irritability, and will also make you drowsy the next day. Therefore, you should only try these drugs on the weekend when you are not planning to go anywhere.
   • You can either take a pill or take a lozenge that slowly dissolves in the mouth. You can also use creams to apply on the skin. Generally, you should take between 0.3 and 0.5 milligrams near bedtime to help you fall asleep. Your body typically produces about 0.3 milligrams of melatonin or less each day, so you can start with a low dose (0.1 milligrams) and gradually increase it to reach a dose that will help you sleep but not. more than 3 milligrams for adults.
   • Melatonin may react with other medications, such as antidepressants, antipsychotics, and blood pressure medications. Always consult your doctor before using a new medicine.

8. 

   Try sleeping pills. Over-the-counter medications can help you sleep. Most of them are antihistamines and will make you sleepy. However, if you take these drugs too often, they will no longer be effective. In addition, they can also make you drowsy the next day.
   • Two common types are diphenhydramine, the main ingredient in Benadryl and Unisom SleepGels, and doxylamine succinate, the main ingredient in Unisom SleepTabs. They are all antihistamines, making you sleepy during the day, blurred vision and dry mouth.
   • Always consult your doctor before taking any medication. You should not take these medications if you have certain medical conditions, such as liver problems, asthma, glaucoma or sleep apnea.

9. 

   Understand when you need to see a doctor. If you get 7 to 8 hours of sleep a day and still don't feel well the next morning, you need to see your doctor.You may have sleep disorders such as sleep apnea, narcolepsy, restless leg syndrome or insomnia.
   • Insomnia is a chronic illness where you cannot sleep or wake up often at night. Sleep apnea keeps you from sleeping properly due to interrupted breathing. Restless leg syndrome is a feeling of "crawling" in your legs that will wake you up. Narcolepsy can keep you asleep at any time that you can't control.
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Method 2 of 3: Maintain sleep

1. 

   Do not use alcohol late at night. Alcohol can help you sleep, but it can also keep you awake afterwards, and you will wake up not feeling really well. Stop drinking alcohol at least 2 hours before bedtime.
   • Alcohol reduces your ability to fall into REM sleep (fast eye movement sleep), so the quality of your sleep won't be as good. Furthermore, if you drink too much alcohol, your breathing will be affected, leading to poor sleep.

2. 

   Keep your pet out of the bedroom. Pets usually don't sleep at night like you do. They will walk around, make a noise and wake up. Their actions can wake you up, giving you less rest. Try locking the door that prevents your pet from entering the room overnight to see if you can sleep better.

3. 

   Cover the light source. Light signals your brain to wake up, so light from street lights, hallways, or even your bedside alarm clock can keep you awake. Use dark window curtains, especially if your room gets plenty of early morning light, and fold towels under the doorway if necessary. Please cover your watch as it does not emit too much light.

4. 

   Reduce your room temperature. Likewise, your room should be cool enough to sleep, as you will be restless when it is too hot. Normally, you should leave the room temperature between 18 and 22 degrees Celsius.
   • Many studies show that we sleep better and longer in cool rooms. In fact, there are studies that even show that sleeping in a cool room helps people with apnea to sleep better. Your body operates at a 24-hour pace, and body temperature will decrease gradually at night. However, if your body is hotter than usual, you may have trouble sleeping while not in a cool room, as your body temperature does not drop on its own to fall asleep.

5. 

   Eliminate noise in the room. In addition to turning off noise-causing sources such as radios and radio stations, you should also remove anything smaller that makes noise, like ticking clocks. Even small noises can keep you awake or wake you.
   • If you can't stop the noise, try earplugs or a white noise app to drown out the noise.

6. 

   Change sleeping position. Just because you're always lying on your back doesn't mean it's best for you. Try lying on your stomach, or if you absolutely need to lie on your back, you can support your knees and back with pillows for comfort throughout the night. advertisement

Method 3 of 3: Wake up healthy

1. 

   Try a clock with a gentle alarm. Your body doesn't like to wake up from sleep, and you may feel more sluggish if the clock is noisy and annoying. Use a clock with a more uniform alarm tone, for example, the alarm slowly increasing the volume.

2. 

   Exposure to sunlight. As soon as possible in the morning, try to get sun exposure. You can leave the house or let sunlight enter your bedroom. Sunlight signals your body to wake up, and you will feel alert to start the day.
   • Your body's natural rhythm is set by day and night. Basically, sunlight tells your body that it's morning, and it's time to start the day.

3. 

   Drink water. You will lose water the night before from sweating and breathing. Make it a priority to drink a glass of water each morning and be prepared for the rest of the day.

4. 

   Drink some coffee. Even if you should skip caffeine later in the day, you can still have a little coffee in the morning to get ready. Don't use too much coffee; only 1 to 2 cups is enough. Set your teapot to start brewing before the alarm time. The scent of coffee will wake you up, and you'll have coffee ready too.

5. 

   Recharge yourself. Just as your car needs gasoline to run, your body needs food to run. Fulfill your needs with a protein-rich, complex-starch breakfast, such as toasted whole wheat bread topped with peanut butter. Skip sugary breakfasts, such as sweet cereals or waffle waffles with syrup.
   • Try oats, which are high in fiber and are complex carbohydrates. Serve with fruit for added sweetness, and add a few almonds or peanuts to increase protein.
   • Eat Greek yogurt. Greek yogurt contains more protein than other yogurts, so it's a great choice for breakfast. Try this yogurt with some fruits to add sweetness.

6. 

   Do exercise. Nothing makes you more alert than a morning workout, so try a morning walk or aerobic exercise to get ready for the day. Plus, those who exercise often sleep better at night, so you can rest more afterwards. advertisement