Content

• Steps

Do you often struggle to sleep for a long time? Then you are not the only one experiencing this! Luckily, there are quite a few solutions you can try. A few lifestyle changes and persistence will help you fall asleep quickly every night!

Steps

Method 1 of 4: Improve environmental conditions

1. 

   Sleep in a dark room. Leave the lights dim one hour before bed, turn off all ceiling and table lights when you go to bed.All kinds of strong light (not just the light from screens of electronic devices) make your body think it is still early to sleep.
   • If you want to read or take notes before bed, use a small reading light instead of a desk lamp or a ceiling light. Blue light can keep you awake, so look for round bulbs that give off warm light. Yellow light bulb is a good choice.
   • If you are using a clock with a bright display, leave the light dim or lower the brightness of the screen. Also, keep the watch away from your bed so you won't be tempted to check the time again and again.

2. 

   
   
   Limit distracting sounds. If possible, keep bedroom sounds to a minimum at night. For example, if a classic tickling tiger watch makes it difficult to fall asleep, replace a watch that doesn't make a sound. If you share a room with other people, ask them to turn down the volume of room sounds such as voices, music or TV programs when you are trying to fall asleep.

3. 

   
   
   Cool the room. It will be easier to fall asleep if your body temperature is lowered, so try lowering the air conditioner temperature. Temperatures between 16 and 21 degrees C might help. Keep the temperature a little bit lower than normal, but not so low that it makes you shiver.

4. 

   Adjust the pillow so that your body is in a straight line. Ideally, you should sleep with your neck aligned with your hips. Try placing a pillow between your knees to keep your hips neutral. If necessary, buy a new pillow if the pillows you are using are not comfortable and in the right position.
   • Try to sleep on your back or on your side. These are the best positions for your spine and may help you sleep better. Lying on your back while sleeping also keeps the airways clear, helping to alleviate the symptoms of sleep apnea.
   • If sleep apnea keeps you from getting a full night's sleep, talk to your doctor. Your doctor may recommend a sleep test to see if you need to use a continuous positive pressure ventilator.

5. 

   
   
   Try a white noise machine. It will be difficult to sleep if your home is near a road with lots of traffic or annoying sounds after bedtime. You can buy a white noise machine or play natural sounds like the sound of waves crashing or singing of humpback whales.
   • You can also listen to soothing and relaxing music such as classical or contemporary music.
   • Try not to wear headphones while you are sleeping, as the headphohone can slip off and wake you up during sleep. It is recommended to use a music device with external speakers.

6. 

   Buy new mattress pads and sheets. Mattresses can be a factor that makes it difficult to sleep. If your mattress is too hard, rutted or lumpy, turn the mattress over or place the foam pad on top. If your sheets or blankets are rough or uncomfortable, buy softer blankets and sheets.
   • If you can afford it, you can look online or go to inventory stores to find high quality products at affordable prices.
   • Look for high-fiber bedding. The higher the fiber density, the softer the fabric.

7. 

   Read in bed if you can't sleep. You can become stressed and alert if you stay in bed doing nothing. If you've tried to fall asleep for up to 20 minutes and still have no results, try reading for a bit. Reading in bed can help keep you from thinking and fall asleep.
   • Read printed books instead of screen readings, if possible. The light emitted by electronic screens can keep you awake.
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Method 2 of 4: Use relaxation techniques

1. 

   Try counting sheep while breathing slowly and deeply. Counting is a common practice, but you can improve it by taking deep and controlled breaths while you count. Inhale when counting to 4, hold it for a few seconds, then slowly exhale for about 8 seconds. Try to focus only on counting and breathing to clear your thoughts and slow your heart rate.

2. 

   Imagine a peaceful scene. You can also try using meditation techniques, such as visualizing serene calming scenes. Think of a place where you feel so comfortable, like the beach or a calm childhood place. Focus on imagining you are there and envisioning your feelings in as much detail as possible.

3. 

   Try some dynamic relaxation exercises, stretching and stretching. Start by breathing in and stretching each muscle group in turn, such as your toes. Feel the tension in the muscle groups, then relax as you exhale, imagining the tension disappearing. Continue to stretch and relax groups of muscles in your legs, abdomen, chest, arms, and head.
   • As you relax each muscle group, imagine the tension slowly leaving your body.

4. 

   Soak in hot water. You may find it very comfortable to take a hot shower or soak in a hot tub before bedtime. Plus, getting out of the hot tub and into a cool bedroom will lower your body temperature and help you fall asleep.
   • Make sure the bath water is above 38 degrees hot for best results. Water that is not warm enough will not work as well as hot water.
   • A hot tub works better when you want to relax, but whether it's a shower or a bath, make sure you enjoy the hot water for at least 20 minutes.

5. 

   Reading books. Reading can reduce stress and help calm your mind. To avoid getting too excited, read a book you've already read, and avoid reading horror or action. Remember to choose printed books, as electronic devices can make it difficult to sleep.

6. 

   Write diary. If you can't get rid of your thoughts or the stress in your everyday life, try journaling. You can write about the events that happen during the day and make a list of the ones that stress you out. You can get rid of the thoughts in your mind that are easier to fall asleep when the thoughts are out of your mind and written down on paper. advertisement

Method 3 of 4: Use food, water, and supplements

1. 

   Snack on whole-grain or high-carbohydrate foods. High-carbohydrate foods can leave you feeling warm, sleepy, and comfortable. A hearty meal before bed is completely unhealthy, but you shouldn't go to bed on an empty stomach either. If you can't sleep because your stomach is gurgling, eat a bowl of low-sugar whole grains, a piece of jam-spread toast, vanilla-flavored muffins, or wholegrain crackers with cheese.

2. 

   Drink warm drinks. A warm, pleasant drink to savor can help relax your mind and body. Warm milk or warm herbal tea are great options. A special herbal chamomile or lavender herbal tea can help you sleep.
   • Avoid all caffeinated beverages, and don't drink anything too much right before bedtime. You may have to wake up in the middle of the night to go to the toilet if you drink too much before bed.

3. 

   Take a supplement. Similar to chamomile tea, chamomile supplements also help you fall asleep faster. You could also try valerian, one of the oldest herbal remedies recommended for insomnia.
   • Talk to your doctor before taking any herbal supplements, especially if you are taking prescription medications.

4. 

   Try melatonin. Melatonin is a hormone that helps to induce sleep at night. There aren't many studies on the long-term use of melatonin supplements, but a dose of one pill per night for no more than a month is safe.
   • Melatonin can also be found in bananas, oats, pineapple, oranges, tomatoes, and cherries.
   • As with herbal remedies, you should consult your doctor before taking melatonin supplements.
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Method 4 of 4: Lifestyle changes

1. 

   Follow a certain practice. Going to bed and waking up at the same time each day will help your body know when to rest. Try to go to bed at the same time every night, and leave your alarm at the same time every morning - even on weekends!

2. 

   Just save the bed to relax. Avoid working or performing other activities in bed.You should only reserve the bedroom for sleep to train your body to associate the bedroom with a good night's sleep.
   • Since it is a place dedicated to sleep, you should keep your bedroom tidy and comfortable. Keep the room clean and fragrant, and change the sheets every week or two.
   • Using bedding gives you a soft and warm feeling. Try high-density bed sheets, down blankets, and foam mattress covers. You can also try adding pillows.

3. 

   Turn off all electronic devices one hour before bed. Activities such as watching TV, using a laptop, cell phone or tablet can make it difficult to sleep. If it is often difficult to fall asleep, try turning off any electronics that have screens on at least an hour before going to bed.
   • In addition to the strong light from the screens, surfing on social media can cause stress and increase anxiety levels. Say no to Facebook, Twitter, Instagram, email, text, and all other social networks at least an hour before bedtime.
   • If you have to look at your screen before you go to bed, adjust the brightness as low as possible.

4. 

   Eat dinner earlier. A full dinner right before bed can cause blood sugar to spike and the digestive system to work hard, leading to a feeling of discomfort. Try eating dinner at least 3 hours before going to bed.
   • Avoid spicy foods at dinner, as spicy spices can upset the stomach and increase body temperature. Some people even experience nightmares or have strange lucid dreams after eating spicy foods.

5. 

   Don't exercise at night. Avoid exercising for 4 hours before bed and switch your workout schedule to morning. Exercise during the day is a good way to sleep, but doing it at night can keep you awake.
   • Exercising at night increases your body temperature, increases your heart rate, and stimulates chemicals in your brain that keep you from falling asleep.

6. 

   Avoid caffeine late in the day. Do not drink caffeinated drinks or other stimulants for 6 hours before bedtime. If you have reduced your caffeine intake at night but still have trouble sleeping, consider quitting caffeine altogether.
   • The body takes time to process caffeine, so a cup of coffee can still work on the body within 6 hours of drinking.

7. 

   Try not to sleep during the day. When you're tired and it's been a long day, you might just want to take a nap. However, sleeping during the day can change your sleep cycle and make it harder to fall asleep at night. If you do need to take naps, try to choose a time early in the day and only sleep up to 20 minutes.

8. 

   Talk to your doctor. If your sleep problems interfere with your ability to function or make you depressed, then it's time to make an appointment to see your doctor. If you are taking medication, you should also ask your doctor if these medications may interfere with your sleep and if there are alternatives. advertisement