A good night's sleep is an important aspect that affects physical and mental health. If you can't get a good night's sleep, this article explains various ways to enjoy quality sleep.
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Method 1 of 5: Applying Easy Ways to Fall asleep
Step 1. Relax at night with take a bath or soak in warm water.
In addition to making you feel relaxed, this method is useful for lowering body temperature so that you fall asleep faster. After bathing, apply moisturizer to keep skin smooth and soft.
Step 2. Take a 400 mg magnesium supplement 35-40 minutes before bedtime
In addition to improving the quality of sleep, magnesium supplements make you fall asleep faster and sleep longer. You can buy magnesium supplements at pharmacies in the area that sell vitamins.
Step 3. Go to bed naked
According to experts at the Cleveland Sleep Clinic, sleeping naked helps regulate body temperature. Use blankets, sarongs, sheets, and bolsters to make yourself more comfortable. In addition, try to keep the air in the room cool so that you fall asleep faster.
- Leave your arms and head uncovered, unless the air in the room is very cold.
- If you're overheated, read the wikiHow "Sleeping Comfortably on a Hot Night." If you're cold, read the article "Sleep Comfortably on a Cold Night."
- Have a spare blanket next to your bed so you can use it if you catch a cold when you wake up in the middle of the night. Don't let your cold feet keep you awake!
- If you want to wear pajamas to make your body feel more comfortable, choose cotton pajamas that are a bit loose. Cotton material makes the body feel cooler than other materials.
Step 4. Sleep in various positions
Sleep quality is greatly influenced by sleeping position. While lying down for a night's sleep or if you wake up in the middle of the night, follow these instructions until a new habit is formed:
- Sleep on your back while straightening your head and neck. This position makes it easy for you to fall asleep again.
- Do not sleep on your stomach because this position makes you fall asleep with bad posture, which triggers aches and pains. If you want to sleep on your stomach, place a pillow under your stomach, not as a pillow.
Step 5. Use the right head pillow
If the head pillow is too thin, the head will tilt back, causing neck discomfort. Instead, don't stack multiple pillows so your neck bends forward.
- If you want to sleep on your side, place a pillow between your knees to support your hips so you feel more comfortable.
- Place a pillow under your knee creases if you sleep on your back.
Step 6. Do not be exposed to too much light 1-2 hours before bedtime
Bright light before bedtime can disrupt the body clock. Light is an important signal for the body which is interpreted as time to sleep or wake up.
- If you're used to turning on the lights in your house at night, turn off the ones you don't need.
- Do not watch TV, use a computer, tablet or cell phone at least 2 hours before bedtime. It is recommended that you install f.lux or Redshift (if you are using linux) on your computer so that you are not distracted by the blue light emanating from the screen.
- Make sure there is no light in the room, for example from windows, LED clocks, computers, cable connections, and other devices with lights (unless the light is very dim). You can cover it with thick paper, cloth, black tape, or unplug it from the power source. In addition to sleeping soundly, this step helps you save electricity.
- Wear an eye mask if the light makes it difficult for you to fall asleep or wakes up frequently in the middle of the night. A small pillow-shaped eye mask with a lavender scent makes you feel more relaxed.
Step 7. Listen to soothing sounds
Turn on white noise to hear a variety of relaxing sounds, such as the sound of waves, wind, or running water. The sound is not distracting and helps you take your mind off the activity at hand.
- In addition to making you fall asleep faster, white noise can drown out the noise that wakes you up at night.
- White noise machines or nature sounds are helpful, but if funds aren't available, the sound of a fan can also induce a sense of calm. Also, listen for static from a radio whose frequency is between 2 stations, but not too loud.
- Repetitive or monotonous music can trigger sleepiness. When listening to music, make sure the dynamics of the music don't change drastically. Brian Eno's music is perfect for lullaby. Set the music to stop or reduce the sound after playing for about 1 hour. Otherwise, the sound of music distracts you from getting a good night's sleep.
- Turn off your phone or mute the ringer (if you're using a cell phone alarm) to keep incoming messages, phone calls, and notifications from distracting. Go to bed early if tomorrow morning you have to be somewhere at a certain time.
Method 2 of 5: Adopting the Right Diet
Step 1. Get in the habit of eating dinner at least 3 hours before going to bed
Sleeping with a full stomach makes it difficult for you to fall asleep. The larger the portion of food, the longer the stomach works so that the stomach feels uncomfortable.
- Don't eat fatty foods. Besides being good for your health, fat can interfere with sleep.
- Avoid foods that use a lot of spices. Many people like to eat foods with very diverse spices, but if your favorite curry at dinner makes your stomach hurt, choose a different menu.
Step 2. Don't go to bed on an empty stomach
Just like sleeping on a full stomach, hunger keeps you from sleeping.
- If your stomach is rumbling so you stay awake, have a snack at least 1 hour before bedtime.
- Don't eat high-carb or high-sugar foods.
- Foods high in protein, such as turkey, yogurt, soybeans, tuna, and peanuts contain tryptophan, which causes the body to produce serotonin, which makes you feel relaxed. In addition, these foods contain natural complex fats that are filling and delay hunger.
Step 3. Do not consume caffeine in the day and night
Caffeine is found in coffee, black tea, chocolate, and caffeinated soda. Even if taken in the morning, caffeine keeps you awake because its effects last up to 12 hours. Although not caffeine, other stimulants found in energy drinks carry the same effect.
Avoid tobacco or nicotine products at night
Step 4. Drink a warm, relaxing drink
In order to quickly fall asleep, it is highly recommended that you drink a glass of warm milk or chamomile tea. Other herbal teas are also beneficial, as long as they don't contain caffeine. Make sure you don't drink too much fluid before going to bed at night.
Step 5. Don't drink water or other drinks 1-2 hours before bedtime
However, make sure you drink at least 2 liters of water throughout the day.
Adequate body fluids keep you from being thirsty, but you'll wake up in the middle of the night if you drink a large glass of water just before bed
Step 6. Don't drink alcohol before bed
Although it can trigger drowsiness, alcohol reduces the quality of sleep because the body has to process alcohol and sugar. Alcohol consumption makes the body not feel fresh when you wake up in the morning because you can't sleep well and often stay up all night (even if you don't realize this).
Method 3 of 5: Make Your Bedroom Feel Cozy
Step 1. Use the bedroom only for sleeping
You will stay awake even though it's time to sleep at night if all activities are carried out in the bedroom. Follow these tips to get your mind to associate the bedroom with sleep, comfort, and relaxing things.
- Do not do activities in the bedroom that relieve sleepiness, such as doing work or school assignments that trigger stress, using the computer, watching TV, making the phone, eating, exercising, and other activities that make you depressed, excited, overjoyed, or unable to fall asleep. according to sleep schedule.
- You can read a book, relax, chat with your partner or roommate, keep a journal.
- Use the bedroom only for sleeping.
Step 2. Prepare a comfortable bedroom
You can sleep well when the room and bed are comfortable.<
Before going to bed, try to have a completely dark room so you don't wake up
Step 3. Keep the room clean
Clean the room so that it is free of cobwebs, dust on the table, and dirt on the floor. Empty the trash. Remove dirty dishes, glasses, and water bottles. A clean room makes you perceive it as a safe and comfortable place, rather than as a shabby and dirty wallowing area that is rarely cleaned. The habit of cleaning the room can prevent allergies that interfere with sleep. In addition, clean rooms do not invite mice, shrews, and cockroaches.
- Use clean sheets. Wash your sheets and pillowcases once a week to keep them smelling good so you feel more comfortable.
- Do not pile up things in the room that make you unable to sleep. Fix the room by removing the trash and let fresh air into the room.
Step 4. Create a pleasant room atmosphere
A bedroom with a beautiful interior makes you feel more comfortable than if you slept in a messy room, but that doesn't mean you need to organize your room like the photos in a furniture store catalog. Small changes can improve your mood, for example by changing torn sheets or repainting your bedroom walls.
- Sleep in a dark room with the window blinds closed so you don't wake up too early.
- Make sure the air temperature in the room is comfortable because you can't sleep well if you're sweaty or cold.
Step 5. Use a good mattress
Replace mattresses that have been used every day for 5-7 years. If your mattress springs or bulges feel awkward when you lie down or you and your partner often roll over to change sleeping positions, it's time to buy a new mattress!
The condition of the mattress may be a source of trouble if you can sleep well on another mattress
Step 6. Buy a new mattress
The new type of mattress is able to follow your posture or record your curves so you sleep better at night.
- If you use a mattress with friends or a partner, choose a mattress that can be adjusted on each side according to individual needs. This mattress is ideal if the two of you are having a hard time coming to an agreement when it comes to choosing the most comfortable mattress. Trying to find a mattress that is a mutual choice may leave you both sleeping on an uncomfortable mattress.
- You can choose a memory foam mattress, which is foam rubber whose surface will follow the curves of the body when exposed to heat. Sleeping on this mattress prevents pressure on certain areas of the body that can trigger tingling, irritation, or other physical problems. This mattress is very useful for people with hip pain or joint problems.
Method 4 of 5: Changing Your Daily Routine
Step 1. Get into the habit of going to bed and getting up early on a schedule every day
Changes in sleep schedule of more than 1 hour can disrupt the circadian rhythm so that the quality of sleep decreases drastically.
- Apply a sleep schedule every day, including on weekends. Get in the habit of getting up early on schedule even if you go to bed late.
- When the alarm rings, get out of bed right away, instead of getting up later or lying down while waiting for the alarm to ring again.
Step 2. Try to "shorten" the length of your night's sleep
Everyone's sleep needs are different. If you've only fallen asleep after 30 minutes of lying down or have been awake for a long time in the middle of the night, you may be making a sleep schedule that's too long. Instead of waking up so often that you can't fall asleep, what you need is a good night's sleep without waking up even if it's shorter in duration.
- For example, if you usually schedule 8 hours of sleep a night, reduce 15 minutes by going to bed later or setting an alarm to wake up early. The first few days, you may be sleepy in the morning, but it's easier to fall asleep at night.
- If after a week you still have trouble falling asleep and can't sleep well, cut back 15 minutes.
- Cut back 15 minutes/week until you can fall asleep right away and fall asleep until you wake up in the morning. (Waking up during the night is normal, as long as it's only for a few minutes).
- If the problem is resolved, apply the new schedule consistently.
Step 3. Establish a bedtime routine
Do some activities before bed every night to get you ready for bed and the key to success is consistency. So that you feel comfortable before going to bed at night, do the following tips.
- Listen to quiet music by candlelight in the living room or bedroom, instead of turning on incandescent bulbs.
- Do breathing exercises (read instructions below) or meditate to relax your body.
- Don't forget to turn off the candles before going to bed. The room will darken little by little until the last candle is extinguished.
Step 4. Relax before bed by breathing deeply
Lie down as comfortably as possible. Set up a room atmosphere that makes you feel relaxed by dimming the lights and playing calm music. Make sure no one interrupts you while you relax.
- Calm down. With your eyes closed, imagine all the troubles that weigh on your mind coming out every time you exhale.
- As you inhale, imagine that you are inhaling pleasant positive things while smiling.
- Focus on your breath as you feel the oxygen flowing into your body. At this time, you can feel a sensation that makes your mind and body feel relaxed.
- Do this exercise for 10 minutes every night before going to bed.
- Dab a few drops of lavender oil on the pillow so you feel calmer and fall asleep faster.
- Since the mind is constantly at work throughout the day, this breathing exercise helps you focus your attention on physical comfort so that your mind and body relax again.
Step 5. Exercise regularly
If you sit more at work, lack of physical activity has a negative impact on sleep quality. Repair and restoration of the body occurs during sleep. The sleep cycle will be disrupted if the body does not recover.
- Body movement (such as running, swimming, or better yet if you exercise regularly) makes you fall asleep faster and sleep soundly throughout the night. To move more during your daily activities, use the stairs instead of the elevator, walk instead of taking the bus, and so on.
- Do not exercise 2 hours before bed. Exercise is beneficial to improve sleep quality, but the body is more energized after exercising. (You can practice light intensity yoga if you want to work out before bed).
Step 6. Take a nap if needed
For some people, short breaks during the day can overcome sleepiness at work, but there are also those who are more sleepy after a nap. Depending on your work and daily routine, you may not need to take a nap because you don't feel sleepy during the day.
If you need a nap and working conditions allow, set the timer to ring after you've slept for 15 minutes. You will fall asleep in 1-2 minutes if very sleepy. Make sure you wake up as soon as the alarm goes off! Drink a glass of water and then go back to work. This step makes you feel more refreshed than if you slept for 1 hour
Method 5 of 5: Taking Medication
Step 1. Take a melatonin supplement
Melatonin is a hormone produced by the pineal gland in the brain. In the dark, the pineal gland converts serotonin to melatonin, but when there is light, melatonin is oxidized back to serotonin.
Talk to your doctor about taking melatonin as a natural way to induce drowsiness, especially when you can't sleep when you're very tired at night. Although melatonin is a natural hormone (like estrogen or testosterone), it doesn't mean it's harmless
Step 2. Take an antihistamine that causes drowsiness
Antihistamine drugs are safe to take if they do not contain other ingredients, such as pain relievers, decongestants, expectorants, etc., but should only be used 1-2 nights as a quick way to trigger drowsiness.
- Read the medicine package. Take a maximum of half the recommended dose of the drug so you don't get drunk on sleeping pills so the problem gets worse.
- Make sure you are lying in bed when you start to feel sleepy.
- If you are taking medication from a doctor, take the time to consult a doctor before taking other drugs. Do not carelessly take several drugs at the same time because it can be dangerous if the combination is not right.
- Do not abuse sedatives. Make sure you take sleeping pills according to the prescribed dose and do not exceed the prescribed time limit.
Step 3. Ask the doctor about your possible sleep disturbance.
In general, sleep disorders can include insomnia, narcolepsy (a chronic disease characterized by bouts of drowsiness), and parasomnias (sleepwalking, nightmares). If you are very disturbed and diagnosed with the problem, the doctor will suggest the most appropriate therapy to overcome it.
Anxiety, depression, premenstrual syndrome, and certain therapies can trigger insomnia and must be addressed immediately
Tips
- Daily consumption of probiotics has been shown to improve sleep quality. To fall asleep faster, drink a small cup of ginger juice or chamomile tea before bed, do a light stretch, or meditate 15 minutes before bedtime. In addition, do breathing exercises with a pattern of 1, 4, 5. While closing your eyes, inhale for 1 second, exhale for 4 seconds. Repeat this step 5 times.
- Think about the positive things you experience throughout the day. If today is not fun, think of useful things you want to do tomorrow. If you can't sleep because you have a lot on your mind, write it down in a notebook so you can follow up on it the next morning. Train your body to get used to the routine you set: lie in bed, relax your body, imagine things that make you feel comfortable, and lie down for a few minutes until you fall asleep. Use aromatherapy essential oils during relaxation to relax yourself.
- Use clean sheets as bedding. Choose a head pillow whose density and material provide a sense of comfort. Get something to cuddle with, such as a small pillow, slipcover, or teddy bear. These objects provide a sense of security and comfort so that you are calmer and can sleep soundly, but don't put too many objects on the bed. Place a bottle of warm water next to your bed to warm you up and cuddle to make you feel comfortable. Make sure the water bottle is strong enough and doesn't leak or break. Use a warm bottle only when the air is cold. If needed, put the blanket in the dryer 20 minutes before bed. Set the temperature so that when you take the blanket out it is warm and makes you feel very comfortable. Have a drink in your room just in case you're thirsty in the middle of the night. Take the time to go to the restroom and brush your teeth before going to bed. Turn off all the lights in the room so you can sleep well.
- Do not point the digital clock screen or TV at the bed. Do not put cell phones or electronic devices in the room, unless they have been turned off or silenced. Adjust the air temperature in the room to feel comfortable. If you are too hot, turn on the fan to cool the air. If you are used to sleeping with the bedroom door open, close the door to block out noise.
- Have a bedtime routine. For example, every night before bed, drink a glass of warm milk, lie in bed, then think about your activities since the morning and why you need to sleep well. Gradually, the body will associate this routine with sleep so that it is easier for you to fall asleep. Don't read a dramatic or suspenseful book before bed so you don't have bad dreams. A few hours before bedtime, watch a video, movie, or listen to calming music or a relaxing lullaby. Dim the room lights 15-20 minutes before bed.
- You will be awake if you leave your pet in the room because it has been stepped on or disturbed by its movement. Sometimes you wake up because your pet needs to be fed or wants to get out of the room. Prioritize a good night's sleep over the comfort of your pet!
- Maybe you sleep with poor posture if you feel achy and sore when you wake up in the morning. If sleeping on your back is uncomfortable, use a tennis ball. Sew a pocket on the back of your old pajama, insert a tennis ball, then put it on at night so you can sleep on your side and get a good night's sleep. Use a memory foam mattress on top of the mattress. This mattress is useful for maintaining health because it can relieve aches, pains, and aches. In addition, injured body parts recover faster.
- Use an analog alarm instead of a cell phone alarm. When you set your phone's alarm, you'll check your email and incoming messages. Do not put the computer or TV in the room and do not use it 2 hours before bedtime. Don't put electronic devices next to the bed so you don't pick them up or play games.
- If you have acid reflux or similar complaints, support your head to prevent it (eg add 1 thin pillow over the head pillow). Do not sleep on your side while curled up because this posture makes the neck tense. Sleep with your head higher than your feet so you have sweet dreams. If you smoke, use nicotine products at least 2 hours before bedtime because nicotine is a stimulant. Light a candle that has a calming aroma, such as lavender, vanilla, or another relaxing fragrance. Trouble sleeping can be stressful, but remember that this is common because the causes are sometimes unknown and many people are able to overcome insomnia in a short period of time. Sleeping pills are the main cause of insomnia. Doing physical exercises (such as breathing exercises, visualizing, or relaxing muscles) is a more effective therapy than sleeping pills.
- Get in the habit of reading before bed. Reading is useful for maintaining mental health and makes you want to sleep because your eyes will feel heavy when reading. Apart from relaxing your body, this method will help you finish the serialization.
Warning
- If you want to turn on the light source in the room, do not let a fire occur. For example, don't wrap a hot object (such as a light bulb) in paper or cloth. If you light a candle, turn it off before going to bed. Don't fall asleep while the candle is still burning. If you're not sure you'll stay awake to put out the candle, do not light a candle in the room! To be on the safe side, place the candle in a wide fireproof container so it doesn't burn.
- Do not leave the TV on until you fall asleep because this method makes the body depend on sound to sleep. If you wake up in the middle of the night and the silence is excruciating, this condition can prevent you from falling asleep again.
- Do not drink chamomile tea if you are allergic to hay fever or are taking blood-thinning medications.
- Monitor the consumption of sleeping pills (over-the-counter or prescription) because they can trigger addiction so you have trouble falling asleep if you don't take sleeping pills. In addition, sleeping pills can have side effects, such as interfering with daily activities and reducing sleep quality.
