Content

• Steps
• Advice
• Warning

Ah, let's go to sleep. We can finally escape the world after a long day - if we're lucky. Sometimes, you can lose sleep when you have too much to think about. Improve your sleep habits with helpful solutions such as improving your sleeping environment, developing a habit of sleeping on time, and avoiding substances that cause insomnia.

Steps

Part 1 of 3: Preparing a Sleeping Place

1. 

   Keep the room dark. Artificial light changes your circadian rhythm, leaving you "awake" at a time when you should be sleepy, interfering with the release of the sleep hormone melatonin. Conversely, turning off the lights before bed gives your body the signal that it is evening and it's time to sleep.
   • Hang dark colored curtains to block out light.
   • Switch to a low-voltage nightlight while sleeping.
   • Use a night light when using the toilet at night.
   • Do not use electronic watch with bright light.

2. 

   
   
   Keep the room at the right temperature. Make sure the room is at a comfortable temperature. A person's body temperature needs to be cooler during the day - most experts recommend at least 15 to 30 degrees cooler. Depending on your personal preferences, but for the best sleep, the temperature should be around 16 - 19 ° C.

3. 

   
   
   Noise restriction. You may be awakened by noise, but in the very early hours of the morning, sounds can easily wake you up from a dreamy sleep. If you sleep while listening to music, set a time for the music to turn off after 20-30 minutes. If your bedroom is near a busy intersection, or if your neighbor is a noisy night owl, put earplugs in for a peaceful sleep.

4. 

   
   
   Use your bedroom for serious sleep. If you talk on the phone, watch TV, or have a nighttime snack in bed, your body will find it difficult to associate this area as a sleeping place. Make your bedroom a place with no technology. Use your bed primarily for sleep and sex, which will make it easier to fall asleep. advertisement

Part 2 of 3: Relaxing Before Bed

1. 

   Complete the relaxation ritual at bedtime. To calm yourself down before going to bed, do light activities. Some activities include reading a book or magazine, listening to a reading tape or speech, drinking herbal tea, doing light stretching exercises, and preparing for tomorrow like brushing your teeth or making clothes.

2. 

   Take a hot bath. A hot bath can help relax the body, and thereby relax the mind. Bathing in hot water for 20-30 minutes will cause your body temperature to rise, and drop down quickly when you are finished. This drop in temperature will make it easier for you to sleep ..
   • Try using a relaxing essential oil (like lavender) for it to work.

3. 

   Listening to music. Listening to music that is soothing in the shower or at the end of a relaxation routine makes you feel good and soothes everyday stress. Download a sleep music app to your phone, or select your playlist, or listen to a playlist on YouTube.
   • In one study, scientists effectively used classical music in improving sleep problems in young people with insomnia.

4. 

   Write down tomorrow's to-do list to reduce nighttime anxiety. It not only helps you to prepare and schedule for tomorrow better, but also helps you not have to stay up late and worry about tomorrow but enjoy a good night's sleep.

5. 

   Practice relaxation exercises. Actively seek relaxation for better night sleep and reduce anxiety or tingling during bedtime.
   • Deep breath. Sit or lie comfortably. Take a long, deep breath through your nose, noticing the rise of your abdomen. Hold your breath for a while. Exhale as your stomach flattens. Repeat this 6-10 times.
   • Progressive muscle relaxation. Take a deep breath of fresh air. Close your eyes. Start with the leg muscles. Tense the leg muscles, hold for 5 seconds. Then relax.Work out slowly all over by stretching and relaxing each muscle group.
   • Image guide. This is an imaginary activity that allows you to imagine a place or a state of calm. This exercise is most effective if a beginner completes a guided image rather than imagining it for yourself.
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Part 3 of 3: Realizing What Is Interfering With Your Sleep

1. 

   Turn off electronic devices. The body's circadian rhythms seem to be quite sensitive to blue light from electronic devices like televisions, phones, and tablets. Using these devices before bed can interfere with the release of melatonin, the sleep hormone in the body. Turn off electronic devices at least an hour before going to bed.

2. 

   Limit eating and drinking soft drinks. The foods and drinks you consume throughout the day can significantly affect the quality and amount of sleep you get. Do the following:
   • Eat 2 to 3 moderate meals of fruits, vegetables, fat-free protein, whole grains, and low-fat butter. Have your last meal at least 2-3 hours before bedtime.
   • Avoid snacking or drinking water at night, they can interfere with your sleep by going to the toilet.
   • Know that smoking can harm healthy sleep.
   • Avoid caffeine and alcohol up to 4 hours before bed.

3. 

   Do exercise. When you do 150 minutes a week of strenuous physical activity - generally encouraged time - you will sleep better. Regular exercise not only improves your physical health, but also gives you energy to help deal with daytime sleepiness and increase concentration.
   • Make sure to do at least 30 minutes of vigorous exercise each day. It can include walking, hiking, swimming, jumping, or biking.

4. 

   Set aside time to worry earlier in the day. Anxiety can be a major factor keeping you up at night. To prevent anxiety from interfering with your sleep, make time for worrying in the evening.
   • Worrying times allow you to postpone worrying until a certain time so you can truly enjoy your day. Choose a short interval - about 20 to 30 minutes. If your worry comes before your worry time, write it down and tell yourself that you will think about it later.
   • During your worry time, deal with all the worries you have in a day. To solve each problem so that it no longer clings to you.

5. 

   Make a plan to sleep on time, and stick to it. Poor sleep or staying up late can disrupt your circadian rhythms. Maintain a proper sleep schedule by going to bed and waking up at the same time each day. advertisement

Advice

• Find a place to sleep to help you sleep best.
• If you're reading this, chances are the night is late and you really want to sleep. The best thing you can do for yourself is turn off the computer and go to sleep. The light from your computer screen activates brain waves that keep you awake longer.
• Imagine you are alone at sea and all you can hear is the sound of waves hitting your feet.
• Do a relaxing exercise (YOGA) before bed, to calm the nervous system in the brain!

Warning

• Avoid caffeinated beverages before bed.
• Do not take sleeping pills. These drugs can be dangerous and addictive.
• If, after following the sleep hygiene tips above, you still have trouble sleeping or losing sleep, see your doctor for an accurate diagnosis. You may have insomnia or some medical or psychological condition that affects your ability to sleep.
• If you are thinking about meditating, you should lie in bed so you don't have to oversleep on the floor.