Content

• Steps

We all have a hard time sleeping. If you're having this problem, there are ways that can help you fall asleep more easily. By practicing a number of relaxation activities and lifestyle adjustments, your sleep cycle will improve dramatically.

Steps

Part 1 of 3: Falling asleep

1. 

   Practice relaxation. If you have trouble sleeping at night, try some relaxing activities to clear your mind and fall asleep.
   • Take 5 deep breaths. Breathing in and out can help relax your body. Put your hands on your stomach, try to breathe deeply so your hands move up and down with each breath.
   • Focus on the present. This will help remove thoughts trying to enter your mind and interfere with sleep. Focus on feeling the carpet under your feet, the temperature of the room, the noises from outside and the fragrance of the blanket. Being focused on the present will help you fall asleep.
   • Stretching your toes can also really release a lot of stress. When you have trouble sleeping, try pulling your toes toward your body, hold and count to ten, then relax and count ten more. Do this dynamic 10 times.

2. 

   
   
   Leave the room and do something else. If you've tried to fall asleep but can't sleep then it's best to get out of the room and do something about it for a while. You can read a book, listen to soothing music, and try some other calming activities to lull your body to sleep.Make sure that your bedroom is just for sleeping, so go to the living room or somewhere else in the house and return to bed only when you start to fall asleep.
   • Remember to dim the lights and do not overdo things. If you read a book, do not choose a thrilling novel, read a biography or other less interesting books.

3. 

   
   
   Make a to-do list. If you can't sleep because you can't stop thinking about what to do tomorrow, make a to-do list. This will help you get rid of your wandering thoughts. Write down all the things you need to make on a sheet tomorrow, not write them down on your phone because the light from the phone screen will affect the production of melatonin - a hormone that helps the body go. into a sleep state. Getting rid of distracting thoughts will make it easier to fall asleep.

4. 

   
   
   Make sure your bedrooms have the right conditions for sleeping. The bedroom has a very important influence on whether you can sleep easily or not. If you often find it difficult to sleep, it is most likely due to the inappropriate sleeping environment.
   • Check the room temperature. The ideal temperature for sleeping is between 15.5 and 18.5 ° C. If the room is warmer or colder than this then you should invest in a heater or air conditioner.
   • Strong light can also cause trouble sleeping. Use curtains or eye shields while you sleep to limit light; At the same time, reduce the light from watches or screens of other devices in the room before going to bed.
   • Separate your sleeping and working space. You should avoid working in the bedroom and only keep this place for sleeping purposes. If you have a habit of regularly working in bed, your brain associates the sleeping space with the time you "need to be active", resulting in when you want to go to sleep your body is full of energy.

5. 

   Try lying meditation. When you practice lying down, you will focus on different parts of your body. The intense focus on each part of your body will help you fall asleep.
   • You can meditate for about 10 minutes, or 3 to 5 minutes. Start by focusing on small parts of the body, such as the little toe, and then move on to larger parts. Notice how small to large each part feels and gradually move the focus upwards: from the toes, to the feet, to the lower legs, and so on.
   • There are many tutorials on lying meditation techniques online. To make it easier to sleep, you can meditate for about 5 minutes short, or longer if you find your mind too busy with mixed thoughts.

6. 

   Drink chamomile tea or warm milk. A glass of chamomile tea or warm milk can be helpful for nights when you have trouble sleeping.
   • The effects of warm milk on sleep have not been scientifically proven. It is believed that, although the physical effects of milk may be limited, for many people drinking a glass of milk will make them more comfortable. Psychological comfort will help stimulate the feeling of sleep, just like when babies are often given milk before bed.
   • Like warm milk, the effects of chamomile tea on sleep are controversial. Perhaps chamomile tea has a more psychological effect than physical, and since many people find chamomile tea very relaxing, you can try having a drink before bed. However, stay away from caffeinated teas because this substance has a negative effect on sleep.

7. 

   Take a hot bath. Before we fall asleep, our body's temperature naturally drops. If you take a bath with warm water when you are about to go to bed, your body temperature will rise temporarily, then gradually decrease when the shower is finished. This cooling is similar to the body's natural process of cooling when you are about to sleep, so you will feel more relaxed and sleepy more easily. You should shower about 2 hours before going to bed for best results.

8. 

   Use a white noise machine. Consider using a white noise machine if the cause of your sleep problems is loud outside or noisy neighbors. This device will make white noise or soft, pleasant background noises to overwhelm the annoying outside sounds. You can also download and use the white noise application on your phone.

9. 

   Take melatonin supplements. Melatonin is a hormone that influences the body's sleep / wake cycle. Taking melatonin supplements is considered a short-term solution to help you feel more sleepy. Be sure to consult your doctor or pharmacist before use.
   • You should purchase supplements labeled "USP Verified" to make sure the dosage and medicinal ingredients of the foods on the packaging are listed correctly.
10. Supplement with magnesium. Studies have shown that magnesium can help improve sleep quality. Get around 300 to 400 milligrams of magnesium or a little more each day. However, do not exceed 1000 mg a day. Consult with your doctor about dosage and make sure that magnesium supplements are safe for you to take. advertisement

Part 2 of 3: Establish a sleep routine

1. 

   Stick to a set amount of sleep. If you want to improve your quality of sleep over the long term, you should set yourself a fixed amount of sleep. Your body's daily circadian rhythm adjusts to how long you sleep / stay awake. So, if you go to bed and wake up at the same time every day, it will become easier over time to go to bed and wake up on time.
   • Please adjust gradually. If you normally go to bed at 2am and wake up very lethargic then you won't be able to immediately switch to bed at 11pm. Try to go to bed 20 or 30 minutes earlier each day until you can go to bed at the time you want.
   • Stick to a set amount of sleep, even on weekends. While it's tempting to get a good night's sleep, doing so can mess with your body's circadian rhythm, resulting in a harder time going to bed on Sunday night and waking up on a Monday morning.

2. 

   Relax before going to bed. Our bodies need at least an hour before bed to relax and relax. So choose to do light activities before going to bed.
   • Reading, doing a puzzle, taking a warm bath or listening to music are all relaxing activities that can help you fall asleep.
   • A lot of people watch TV to relax before bed. If you choose this activity, watch for only half an hour or less to limit your screen's light exposure. See something relaxing, soothing; Watching nasty shows before bed can make it hard to fall asleep.

3. 

   Avoid exposure to strong light at night. Electronic devices, such as computers, tablets and smartphones emit "blue light", which induces and disrupts sleep. Avoid using these devices before going to bed or using software such as F.lux dimmer for your computer or turning on the "Night Shift" mode for your phone. amount of blue light emitted in the evening.

4. 

   Watch for foods you eat near bedtime. Eating indigestible foods can make you feel bloated and sleep deprived all night, but if you leave an empty stomach, it will also be difficult to sleep. If you feel hungry before bed, choose healthy, low-calorie snacks over high-fat and sugary foods. Healthy foods will help satisfy hunger and help you sleep better.
   • You can eat a whole grain bread with a little peanut butter. This snack contains complex carbohydrates (complex carbs) that help your body release the sleep-inducing substance tryptophan to the brain, so you will sleep more easily.

5. 

   Change bedding. Having trouble sleeping all the time can be caused by an uncomfortable blanket.
   • If possible, go for all cotton bedding, which allows for better air circulation and is less irritating.
   • Avoid irritants. Check the labels of your sheets, blankets, pillows, and pillowcases to see if the fabric contains substances that cause you allergies or irritation, which can be a cause of sleep problems.
   • Pillows will lose stiffness over time. If your pillow is too loose, replace it with a new one.
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Part 3 of 3: Lifestyle modifications

1. 

   Do exercise. Regular exercise can help regulate your sleep cycle. Just exercising 10 minutes a day can improve sleep quality, while also reducing your risk of sleep disorders, such as sleep apnea and restless legs syndrome.
   • Exercise is not only good for sleep, but also improves the overall health of the body and helps manage stress. Try exercising like walking or cycling a few times a week to help you fall asleep quickly.
   • Exercise at the right time to benefit sleep is very important. Working out too late can increase your body's energy levels, making it difficult to fall asleep or sleep well. It is best to exercise in the early morning or late afternoon.

2. 

   Reduce intake of nicotine, alcohol and caffeine. Nicotine and caffeine are two stimulants that last for a long time in the body. Smoking and drinking coffee too late can make it difficult to fall asleep. Avoid drinking coffee after the early afternoon, and try to quit if you smoke often. In addition to affecting sleep, tobacco also has a lot of harm to the body. Alcohol can make you sleepy, but deep sleep is often poor quality, so avoid drinking more than one or two at night. Alcohol also disrupts rapid eye movement (REM) sleep.

3. 

   Stress management. Too much stress in your life can also keep you from falling asleep. Try to reduce your stress levels for better quality sleep.
   • Start with the basics. You should try to live more orderly. Small changes like keeping a tidy living environment can also have a huge impact on reducing stress.
   • Rested. Don't try to work too hard. When you feel tired, give yourself 10 or 15 minutes to relax.
   • Do some stress-relieving activities. Activities such as yoga, meditation, and deep breathing practice are very effective in reducing stress.

4. 

   Know when to see a doctor. If you have made adjustments to your lifestyle and still have trouble sleeping regularly, you should seek medical attention. Difficulty sleeping can be a sign of many other underlying health problems that can only be identified by a doctor. Your doctor may also prescribe medication to help you with your sleep disorder. advertisement