Content

• Steps
• Advice

It seems that some people can sleep with just lying down on their pillows, but others are not so lucky. The last thing you want to do after a long and tiring day might be to sleep through the night thinking about what happened during the day. Even if your body tends to be tense at bedtime, there are many things you can do to help yourself fall asleep while you're still preoccupied with things. Use the tips below before bed, in bed, and every day to get the sound you want.

Steps

Part 1 of 3: Prepare right before bedtime

1. 

   Take some time to relax before trying to sleep. When you have just finished work at the last minute and then try to sleep right away, this is not good because you will just sit there thinking about the work.
   • Take at least an hour before bed to relax your mind. Relax before going to bed.
   • Turn on the dim lights, and avoid watching TV, computer, and phone. You are trying to calm your mind.

2. 

   
   
   Develop a daily routine before bed. Like taking a hot bath, drinking milk, and reading before bedtime stories to let a baby's body know that it's time to relax, a series of pre-bed stress relief routines train the body to begin rest.
   • Relaxing baths. Add a few drops of an essential oil, like rose or lavender, to help you relax.
   • Read many good books. Just read one chapter a night - don't let yourself be addicted to reading all night.
   • Listen to soothing music. The British Academy of Sound Therapy has created a playlist of the most relaxing songs according to science. The playlist includes artists like Marconi Union, Coldplay, and Enya.

3. 

   
   
   Drink soothing drinks. Believe it or not, a glass of hot milk can actually help you sleep better. Dairy products often contain high levels of Trytophan, an amino acid that helps you feel sleepy. You may also like the sedative effects of herbal teas, such as chamomile, passionflower, or valerian.
   • Avoid caffeinated beverages, found in some teas. Green and black teas often contain high amounts of caffeine, and opt for "caffeine-free" herbal teas.
   • Avoid drinking alcohol before bed. While alcohol can help you fall asleep faster, it will also reduce REM sleep (deep sleep with fast moving eyes). Drinking alcohol can make you not completely comfortable when you wake up the next morning. There is a risk of asphyxiation while sleeping, which will prevent you from resting.
   • Cherries contain the natural hormone melatonin, a compound that helps the body fall asleep. Try drinking a cup of cherry juice before bed.

4. 

   
   
   Light snacks. Some people think that a snack before bed helps them fall asleep. Doctors recommend a small carbohydrate-rich snack to increase your tryptophan levels. Try a slice of toast or a small bowl of cereal.
   • Don't eat a lot before going to bed. The digestive system slows down while you sleep, so having a lot of food in your digestive system can cause heartburn or risk choking.
   • A study by the American Journal of Clinical Nutrition found that eating a bowl of rice cooked from Jasmine fragrant rice (a complex carbohydrate that helps slow digestion) for 4 hours before bed helped Study subjects slept faster than the rapidly digestible carbohydrate.
   • Avoid caffeinated snacks, like chocolate. You should also avoid foods high in sugar, as these ingredients will make you more alert and startled frequently.
   • Useful snacks include bananas, eggs, peanuts, oats, and yogurt. They all contain the essential acid trytophan. Bananas also contain magnesium and potassium, which help the body relax.

5. 

   Decorate the room for the best sleep. While different people will have different requirements, they should all make sure that the veil blocks the light from entering the windows. Bedroom lighting may make it difficult to sleep.
   • Set the room temperature to match your ideal sleeping temperature. Some people like warmer temperatures, others like colder - think about what you like.
   • Use aromatherapy if you find it relaxing, although some will find it annoying and distracting. Don't light scented candles, as it can be dangerous when you sleep before blowing out the fire. Try an essential oil diffuser or something like a Glade deodorizer.

6. 

   Choose comfortable clothes to sleep. Change into comfortable or active pajamas. Some people hate wearing high collars when trying to sleep, while others can't stand sleeves. Some people need socks to keep their feet warm, while others don't. Find out what you like.
   • Consider choosing fabrics for your sleepwear. Cotton fabrics are light and breathable. Silk allows the body to regulate its temperature effectively. Bamboo fabric is hygroscopic.
   • If you want to sleep without clothes, go for it. Especially if your friend gets hot while sleeping, sleep nude will be more comfortable.

7. 

   Wear a sleeping mask. This dish will block out any unwanted light that might wake you up. The cooling mask type is often particularly pleasant. advertisement

Part 2 of 3: Relax your mind while you sleep

1. 

   Start with a relaxation breathing exercise. Focus on your breathing and see how your body feels. If you find your mind wandering, admit it and turn your attention back to the breath.
   • Close your eyes.
   • Take a deep breath through your nose for 4 to 5 seconds.
   • Hold your breath for a comfortable amount of time (count to “7”).
   • Exhale on purpose, controlling your breathing, rather than letting the air flow into your lungs. Exhale as you count to "8".
   • Repeat this process 3 times.

2. 

   Practice mindfulness while lying in bed. Research shows that learning mindfulness meditation can actually help improve the quality of your sleep. Mindfulness focuses on accepting the present experience without judging. The following methods can be very effective when you find your mind wandering.
   • Sleep on bed. Practice breathing exercises. Continue to breathe deeply as you proceed.
   • Think deeply. Find out what's going on in mind. Do not try to "stop" thinking or oppose thoughts in any way. Should accept the thought stream.
   • Feel your body deeply. Focus on where your body will interact with the bed. Is your weight evenly distributed? Are there any places where you find it uncomfortable?
   • Sensory exploration. What do you hear? What do you smell? What do you feel? Determine whether sensory experiences are things you can change or are out of your control. If the noise can't be controlled, accept it.
   • Bring attention back to your body. Let's "light" from head to toe. Observe any area where you feel uncomfortable, stressed, or stressed. When you notice stress, remind yourself that you will soon fall asleep, and that rest will help you relax. Also pay attention to any places that are comfortable or comfortable.
   • Experience every thought, starting at the beginning of the day. Take about 3 minutes to review the events more focused all day. Allow yourself to "recall" the events, thoughts, and feelings of the day, but don't be too thoughtful about them. Acknowledge that each has already happened and then move on to the next thought or event.
   • Finally, "turn off the active mode" of the body. Examine your body from head to toe. Focus your attention on a part of your whole body, like the feet, and tell yourself it's time to "sleep" or "stop working." Shift your attention all over your body until it reaches your face. Once you have told your body to rest, relax and relax.
   • Dr. Deepak Chopra has a video tutorial on mindfulness meditation. The University of California Mindful Awareness Research Center (UCLA Mindful Awareness Research Center) has an MP3 file about "sleep tracking" meditation that can be downloaded.

3. 

   Try continuous muscle relaxation. Progressive muscle relaxation (PMR) helps relax your body by intentionally tense and then relax groups of muscles in your body. It can be very effective in training your body to fully relax before bed.
   • Lie down and close your eyes. Start with the foot. Tense the leg muscles by pulling your toes down and tightening them for about 5 seconds. Then, exhale as you loosen the tension. Allow yourself to feel the difference for 15 seconds, then move on to the next muscle group.
   • Move up to the calf. Tense your calf muscles by bringing your heels out and pulling your toes toward your face. Hold this position as steady as you can for 5 seconds. Exhale as you relax your muscles. Relax for 15 seconds, then continue.
   • Repeat the stretching and stretching through the rest of the muscle groups: legs, arms, arms, hips, abdomen, chest, neck and shoulders, mouth, eyes, and forehead.
   • Dartmouth and Brigham Universities post uploadable audio PMR exercises to their website. You can also find great videos on the YouTube site. You can also find helpful videos on YouTube.

4. 

   Try visualizing a relaxing scene. Counting sheep is an ancient preventive method, it's too "active" and requires too much concentration to put you to sleep. Instead, try to imagine a peaceful scene that is most comfortable and comfortable for you. Research has shown that this type of "visual distraction" helps you fall asleep faster and better.
   • Begin to close your eyes and visualize yourself in a quiet, comfortable place. It could be anywhere: waterfall, beach, forest, where you find peace and serenity.
   • "Add color" as much as possible with the senses if possible. What does that place look like? What are the different sounds and flavors? What do you hear? What texture and touch do you feel?
   • Imagine yourself in a peaceful place. You don't have to "do" anything there, but if you choose an activity, do it regularly and rhythmically with your breath, like hammock, rowing, or walking down a peaceful path.

5. 

   Listen to your surroundings. Your brain processes the sound while you are sleeping. Playing around with ambient noises or "white noise", like a waterfall or falling rain, can help your brain "catch up" with ambient noises. Some people sleep better with a "pink noise", a combination of sounds that increase and decrease the frequency.
   • Avoid vocal sounds or other information your brain has to try to process. Don't listen to music with lyrics or turn on the TV when trying to sleep.
   • Test which one works for you. Maybe you think the sound of the rainforest or the sound of waves on the beach will be softer. Others will probably prefer a light engine sound.
   • You can buy a white noise generator or download one of the apps from your phone or tablet. Popular apps include Lightning Bug, Sleep Fan, White Noise, Sleep Bug, and Chroma Doze.

6. 

   Don't be against yourself. If you've done all of these activities and still don't feel sleepy, don't lie in bed fighting the frustration. This can make you feel depressed and have difficulty falling asleep afterward. Instead, get up, go to another room, and do something relaxing for a while.
   • Don't do anything too excited, like watching TV or doing physical activity.
   • Keep the lights dim. Bright light will wake you up.
   • Try reading or listening to soothing music for a few minutes.
   • When you start to get sleepy, go to bed.
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Part 3 of 3: Lifestyle changes that improve sleep

1. 

   Create a sleep schedule. Just as your body begins to enter a state of relaxation if you sleep regularly, that will be maintained regularly if you have a regular sleep schedule every day.
   • Don't stay up past 2am one night, then ask yourself why you can't sleep at 10pm the next day. Choose a reasonable timeframe for sleep and should maintain about 7-8 hours of sleep each night.
   • Experiment with when you need to go to bed and wake up most relaxed. This may differ from person to person. Try to sleep at the best times for you each night.

2. 

   Do not sleep well during the day. If you use your bed all the time - when reading, when handling chores, when watching TV - your body won't sense your bed as a place to close your eyes and rest. So use the other rooms in the morning and go back to bed only when you really need to sleep.

3. 

   Write down your concerns for the day. It would be great to solve any problems that make it difficult to fall asleep at night by writing them in a journal. This will help you let go of your frustration, and may even help you find a solution to the problem.
   • Don't do this right before bed, as that will keep anxiety in your mind.
   • Do this before the relaxation time before you go to bed.

4. 

   Do not go to sleep frequently throughout the day. If you let your body rest throughout the day, you won't feel the need to rest at the end of the day. Even if you're tired all day, get through and wait until bedtime.
   • If you have to take a nap, set a timer for 15 minutes. That's all you need to restore alertness and energy - more than 15 minutes of naps are overkill.
   • Try to avoid napping after 5pm.

5. 

   Invest in a high quality mattress and pillow. If the mattress hurts your back, or the pillow causes your neck to tire, you'll never be able to sleep. If you can afford it, it is worth buying a mattress to give you the rest you need.
   • Go to a mattress store and try different varieties. You must try the recommended mattress for at least 5 minutes.
   • Find out if you need a soft or hard mattress, and buy the mattress that works best for you. You should be comfortable lying on that mattress.
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Advice

• Find a comfortable position, close your eyes, and try not to sleep. Sleep needs to be natural. You don't have to exert yourself.
• Listen to soothing music that is a bit classic / relaxing.
• Counting sheep is not always effective, as it is a task that requires initiative and concentration - the opposite of what you want when trying to sleep.
• Avoid tobacco (which contains nicotine) for 4-6 hours while sleeping. This is a powerful stimulant and can keep you awake.