Content

• Steps
• Advice

A good night's sleep is what everyone in the world is expecting. The saying that sleep is an "art" that everyone needs to master is actually quite true. Preparing your body, mind and environment for a good night's sleep will contribute to maximum relaxation for you. Everyone's sleep habits are different and with a little effort anyone can sleep longer!

Steps

Part 1 of 4: Preparing a Room for Sleep

1. 

   Use a high quality mattress. This is one of the most important factors to consider. The best bed doesn't have to be "soft" all the time, so it's a good idea to choose a support cushion that fits your back and make sure it will also provide comfort when you sleep.

2. 

   
   
   Make sure your head is properly supported. Remember to use a pillow that is comfortable and supportive to your sleeping position. Having the right pillow will help you wake up feeling refreshed and painless. If you feel comfortable, you should be able to sleep longer.

3. 

   Make sure that your room is always cool and at the right temperature. You should keep your bedroom well-ventilated so that you can get fresh air. Adjust the room temperature so that it is not too hot or too cold. Usually, the right temperature will be between 18 - 22 ° C, however, you should set the temperature so that you are comfortable. You should set the temperature colder than you are comfortable with a little - so that you feel fine but still need a blanket - that will help you fall asleep.
   • If your room is claustrophobic, you should open the window a little before bedtime.
4. Turn on the fan. In addition to providing cool airflow and regulating room temperature, the fan produces light, consistent noise. This can help you get rid of the auditory stimulants that keep you from falling asleep and falling asleep longer.
   • Keep in mind that for some people a fan may not be as effective. If it doesn't help you should not use it.

5. 

   
   
   Keep your room dark. You should try to keep your room in the dark. Your brain is stimulated by light signals, so a dark room will make it easier for you to fall asleep. You can install blinds or curtains.
   • This problem also occurs with small light sources, such as from TVs, electronic watches or DVD players. Eliminating room lights will also help block the presence of stimulants that can alter or affect your sleep.
   • If you can't, or don't want to install blinds or curtains for some reason, you can use a sleep mask to keep the room dark.

6. 

   
   
   Exclude pets and other disturbances from the bedroom. Check to see if you have kept mosquitoes and pets away from your bedroom. Also, if you have pets in your home, make sure they won't be able to climb into bed or go into the bedroom to avoid disturbing your sleep.

7. 

   Use scented candles and sprays. There is evidence that it is easier to sleep in a fresh, clean, or fragrant space. Try to use a mildly scented room spray to improve the mood and space in your bedroom.
   • If you use scented candles, be sure to turn them off before bed to avoid a fire.
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Part 2 of 4: Preparing Yourself for Sleep

1. 

   Develop a strict bedtime routine. Above all else, you need to establish and follow a strict sleep schedule. This method will help ensure that both your body and mind are ready to sleep each night. This means you should go to bed and wake up at the same time every day (even weekends).
   • In the event that you can't get to bed on time, it's important that you wake up at the same time as usual. You may feel a bit more tired, but you will disturb your sleep habits more if you sleep well. If you are tired, you can take a quick nap during the day. However, you should not nap for more than 20-30 minutes.
2. Exercise every day. The right dose of physical activity will help prepare your body for bedtime. Light exercise will help you fall asleep faster and help you fall asleep for a longer period of time. You can run, swim, or walk.
   • Do not exercise right before bedtime. Getting adrenaline in your body before bedtime will negatively impact your sleep. You should exercise at least 2 hours before bed.

3. 

   Set up a dedicated "relaxing" time in your sleep routine. After a busy day, your mind will try to process a lot of information. To give your brain time to relax, listen to soothing music or read a book for 10 minutes before bed. Try to do this for only 10 minutes, because too much time on it can irritate your senses and disrupt your sleep.
   • However, you should avoid reading books on back-lit devices as they will disrupt your sleep.
   • You also shouldn't discuss important things before bedtime. For example, if you have a problem with your spouse, don't talk about it before bedtime. Address your concerns at an earlier time so that they won't disturb you at night.

4. 

   Do not eat or drink before bedtime. You should eat your dinner at least 2 hours before going to bed and don't continue eating after you've eaten. Your body will more easily adjust to prepare for sleep if it is not busy digesting.
   • This means that if you feel hungry before bed, you can drink a cup of herbal tea or eat some crackers to curb your hunger. When your stomach is "boiling", it is also difficult for you to sleep well.
5. Cut back on caffeine. The energizing effects of caffeine will persist for a long time after use. Therefore, you should limit your coffee consumption to about 200 mg (about 2 cups of coffee), and you should try to drink your last cup of coffee at least 6 hours before bed.
   • If possible, stop caffeine altogether, or use as little as possible. Some studies have shown that even when you consume caffeine 6 hours before bed, it can affect your sleep.

6. 

   Declaim food. Soaking your feet in warm water for about 2 minutes before bed will help you relax and at the same time increase blood circulation in this area. Ensuring adequate blood circulation at the tip of the toes will help eliminate leg twitching.
   • In addition, soaking in warm water before going to bed will also be effective.
7. Go to the bathroom before going to bed. You should go to the bathroom before bed so you don't have to wake up in the middle of the night as this will interfere with your sleep.

8. 

   Clear the respiratory tract. Being able to breathe comfortably is very important for a good night's sleep. Lie down and take a deep breath before bed to clear your nose. Avoid putting a blanket or pillow on your face while sleeping. advertisement

Part 3 of 4: Sleep Longer

1. Wake up when the clock rings. It is important not to press the snooze button when the alarm goes off in the morning. Delaying alarms disrupts your sleep habits and makes you feel more tired trying to wake up and doesn't give you any extra quality sleep.
   • The alarm timer is a bit later. If you have the time to hit the snooze button and go back to bed after waking up in the morning, you'll have more time to do a good night's sleep.Therefore, it is recommended that you schedule the alarm a little later so that you can enjoy the most quality time to sleep without any interruptions.
2. Have what you need for the next day the night before. You may need to wake up early to make breakfast or prepare a bento for lunch, or you may need more time to clean up and groom yourself. One way you can sleep a little longer is to deal with the problem the night before. You can have your bento ready and store it in the refrigerator. If you want to drink coffee in the morning, you can adjust the kettle automatically. If you need to take a bath, you can take a shower before going to bed. Making small adjustments to your evening routine can allow you more time to sleep in the morning.
   • It's important to keep in mind that taking a bath before bed can contribute to difficulty falling asleep, and instead try taking a warm bath instead.
3. Sleep on bed. If you find that you wake up frequently during the night, avoid opening your eyes or getting out of bed. The best tactic is to close your eyes and not switch to sleep if you usually wake up before the alarm time. This will help you fall back to sleep immediately and will help you sleep longer.
   • If you are unable to return to sleep within 20 minutes of waking up, there is nothing you can do about this. Wake up and do your daily routine so that you can get ready to sleep and sleep longer the next night.
   • If you wake up many hours earlier than your alarm time, you can drink herbal tea or read a book within a few minutes. This will help you relax so you can get back to sleep.
4. Avoid stress in the morning. While this may not always be possible, one way you can sleep for a longer amount of time at night is to eliminate the stressful or stressful issue. your morning routine. If you are worried about something happening in the morning, it can make it difficult to fall asleep at night and sleep well. Therefore, you should try to plan important meetings or events at noon or evening. advertisement

Part 4 of 4: Use of Suppositories

1. Take note of your sleep habits. Before moving on to sleeping pills, you should take note of your sleeping habits and patterns. This will help you identify and eliminate any problems that are affecting your sleep habits before taking medication for treatment.
2. See a doctor. Once you've written down your sleep habits, talk to your doctor. Sharing information with your doctor can provide a simple and effective solution for your sleep problems. Your doctor will be able to identify and treat any underlying medical conditions that are causing or contributing to your sleep deprivation. After seeing your doctor and talking about your sleep habits, it will be easy to decide if sleeping pills are the right solution for you.
3. Choosing a sleeping pill does not lead to drug dependence. For many years, sleeping pills were considered a dangerous solution to the treatment of sleep-related problems because they form a dependence on the user, and they always need to take sleeping pills to be able to sleep night, regardless of the surrounding situation. However, recent advances in sleeping pills medicine have been able to provide you with sleeping pills that can help you fall asleep faster and sleep longer without making you dependent on them. Common over-the-counter sleep aids are based on the following active ingredients:
   • Diphenhydramine, commonly used in a drug called Benadryl, is an antihistamine with a sedative effect. Side effects of diphenhydramine include dry mouth, drowsiness, blurred vision, urinary retention, and constipation.
   • Doxylamine succinate (found under the brand name Stressno) also contains an antihistamine and has a sedative effect. Doxylamine succinate and diphenhydramine have similar side effects.
   • Melatonin is a hormone that helps regulate the body's natural sleep-wake cycle. Melatonin supplements have been shown to be effective in treating jet lag. It also helps you fall asleep quickly. Side effects to look out for are headaches and daytime sleepiness.
   • Valerian supplements have been used as a sleeping pill in some cases. Although many studies have shown it to have therapeutic properties, other studies have suggested that it is not as effective as a sleeping pill. Valerian has no side effects when used.
   • Almost all over-the-counter sleeping pills rely on the sedative effects of antihistamines to help people fall asleep. However, the human body can quickly develop resistance to these antihistamines, so it's best to use them only as a temporary solution.
4. Avoid alcohol. Do not take sleeping pills with alcohol. Although "yeast" and sleeping pills will definitely make you feel lethargic, the side effects of taking both can be dangerous and potentially fatal.
5. Check your sleeping pill's compatibility with other medications you are taking. You should make sure that you are fully able to take the sleeping pills of your choice along with other medications. This is important for two reasons. First, it will make sure you are not going to experience a bad interaction between the two drugs. Second, any interference with your regular pill schedule can negatively impact your ability to fall asleep and make it harder for you to sleep longer because of the health problems you have. must be able to happen again.
   • When talking to your doctor about sleeping pills, be sure to list any medications you are taking, whether they are prescription or over-the-counter.
6. Ask your doctor to prescribe sleeping pills for you. If a regular sleeping pill doesn't work, talk to your doctor about prescription medications that can help you fall asleep and stay asleep longer. Common medications include:
   • Benzodiazepine. This is a drug that slows down your nervous system, making it easier for you to sleep. However, they can cause serious side effects.
   • Suppositories do not contain benzodiazepine. This medicine is used more often than benzodiazepines and may have fewer side effects.
   • Melatonin receptor agonists. They also work similarly to over-the-counter melatonin and help regulate your circadian rhythm.
   • Orexin receptor agonists. They block the production of orexin, a brain chemical that can cause sleep problems.
   • Some of the above drugs may not be safe for pregnant women. You should talk to your doctor about any medical conditions you have before taking any prescription medication.
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Advice

• Have a glass of filtered water on hand in case you're thirsty. If you're thirsty, you won't have to get out of bed because you already have a glass of water nearby.
• Wear light and comfortable clothing, preferably a cotton t-shirt and shorts. Never wear thick and silk clothing when sleeping as they do not breathe. Thin clothing will help your body "breathe" and feel better.