Many people want to fall asleep quickly, but can't! If you experience the same thing, take the following steps to resolve it. Start by getting used to sleeping in a clean, dark, and cool room. Before going to bed, take a warm bath, read a book, or drink a warm drink. Don't use electronic devices just before going to bed. One important aspect that makes you fall asleep quickly is a good sleep pattern. So, set a schedule for sleeping at night and getting up in the morning and then applying it consistently every day.
Step
Method 1 of 4: Changing the Bedroom's Atmosphere
Step 1. Sleep in a dark room
Turn off all lights an hour before bed, including headlights, lamps, and bedroom lights. The slightest light (not just from the lights on the screen of electronic devices) can stimulate the brain so that the mind says that it's not time to sleep.
- If you want to write or read before bed, turn on a reading light that is not too bright, instead of using a desk lamp or bedroom lamp. A light that glows bluish to keep you awake. So, choose a light bulb that emits a warm colored light, for example: a reddish color.
- If there's a clock with a shining screen in your room, dim the light or move it away from your bed so you don't go back and forth to look at the clock and make it hard to fall asleep.
Step 2. Minimize annoying noise
If you can, try to minimize noise in and around the bedroom at night. For example, if you have an old wall clock that ticks loudly and makes it difficult for you to sleep, replace it with a quieter clock. If you live with other people, ask them to lower the volume at night, such as talk, turn on the TV, or lower music.
Step 3. Adjust the room temperature to keep it cool
It will be easier for you to fall asleep if your body temperature is slightly lower than normal. So, lower the air temperature in the room between 15°-21°C to feel cool, but not so low that you are shaking with cold.
Step 4. Adjust the position of the head pillow so that your posture is straight
The ideal sleeping position is when the neck and hips form a straight line. Place a pillow between your knees so that your hips are in a neutral position. If you feel uncomfortable and your body is not straight when sleeping using existing pillows and pillowcases, replace them with new ones.
- Get used to sleeping on your back or on your side. Both of these positions are very good for the spine and sleep will be more soundly. In addition, the respiratory tract that is always open will overcome the symptoms of apnea.
- If your apnea is preventing you from getting a good night's sleep, talk to your doctor about whether you need to use a CPAP (Continuous Positive Airway Pressure) machine.
Step 5. Use a white noise engine
You will find it difficult to fall asleep if you live on the edge of a busy road or still hear noise when you want to sleep at night. To fix this, play white noise or recorded nature sounds, for example: waves crashing or humpback whales.
- Play some relaxing, soft rhythmic music, for example: classical or contemporary music on a soothing frequency.
- Do not use headphones until you fall asleep because you will wake up if you take them off. Instead, listen to music on loudspeakers.
Step 6. Buy a new mattress and sheets
The condition of the bed may make it difficult for you to fall asleep. If the mattress you are using is too hard, thin, or uneven, replace it with a new one or cover it with a foam rubber mat. If you use sheets or blankets that are rough or uncomfortable, buy one that feels soft against your skin.
- To be more efficient, look for high-quality products that are cheap on the internet or in supermarkets.
- Look for sheets with a high thread count. The higher the number of interwoven threads, the smoother the surface.
Step 7. Read a book in bed if you can't sleep
Lying in bed and doing nothing when you have trouble falling asleep can stress you out and keep you awake. After trying to sleep for 20 minutes but still awake, try reading a book for a while. Reading in bed can distract and trigger sleepiness.
Read printed books, and avoid using devices such as cell phones or laptops. The light emitted by electronic objects can keep you awake
Method 2 of 4: Relaxing
Step 1. Count while breathing in slowly
Counting is a commonly used technique, but you can develop this method by counting while breathing deeply and calmly. Focus only on the count and rhythm of your breath to calm your mind and heartbeat.
Step 2. Visualize a relaxing scene
Do meditation so you can fall asleep, for example by imagining a scene that gives you a sense of calm. Think of a particular place that makes you feel comfortable, for example: the beach or a favorite place as a child. Focus on imagining yourself there while experiencing the sensations in detail using as many senses as you can.
Step 3. Perform progressive muscle relaxation
Start by inhaling while tightening certain muscle groups, for example: your toes. Feel the toe muscles contract and then imagine the tension releasing as you exhale. Continue relaxation by tightening and relaxing the muscle groups of the legs, abdomen, chest, arms, neck, and face one at a time.
While relaxing certain muscle groups, imagine the tension releasing from your body
Step 4. Take advantage of warm water to relax
Before going to bed at night, set aside time to take a shower or soak in warm water. Your body temperature will drop when you step into a cool room after a warm shower, making it easier to fall asleep.
- Use warm water whose temperature is above 37°C because it will be less useful if the water temperature is too low.
- Warm water relaxes the body. Whether you want to take a bath or a warm bath, make sure you enjoy the warm water for at least 20 minutes.
Step 5. Read the book
You can reduce stress and calm your mind by reading books. So that the mind does not reactivate, choose books that have been read, instead of reading horror or crime stories. Look for printed books. Do not read books on electronic devices because it will make it difficult for you to fall asleep.
Step 6. Keep a journal
If your mind remains active or distracted by things that trigger stress, keep a journal. Record daily experiences and things that cause stress. To make it easier to fall asleep, let go of the burden of thoughts by pouring it on paper.
Method 3 of 4: Eating Food, Drinks and Supplements
Step 1. Eat whole grains or a high-protein snack before bed
Eating too much before bed can make it hard to fall asleep, but don't go to bed when you're still hungry. If you're still hungry, eat a low-sugar whole-grain cereal, a handful of unsalted almonds, or whole-grain crackers and cheese.
- To eliminate hunger without disrupting sleep patterns, eat foods that contain complex carbohydrates and protein because they are digested more slowly.
- Don't eat ice cream, pastries, chips, sweet snacks, and simple carbohydrates because blood sugar levels will spike high and then drop quickly. This makes it difficult for you to fall asleep and will wake up again if you have time to fall asleep.
Step 2. Enjoy a warm drink
To fall asleep quickly, relax your body and mind by sipping on a warm drink, for example: a cup of warm milk or herbal tea, especially chamomile tea.
Don't drink alcohol or caffeinated drinks. You'll wake up wanting to pee if you drink too much just before bed
Step 3. Take supplements
You will fall asleep more easily if you take supplements, such as chamomile tea or supplements that contain chamomile. Valerian root is one of the traditional herbal ingredients recommended for treating insomnia.
Consult your doctor before taking herbal supplements, especially if you are taking medication as prescribed by your doctor
Step 4. Use melatonin
Melatonin is a hormone that triggers sleepiness when the sun has set. Long-term use of melatonin supplements is not known, but it is still quite safe if taken every night for less than 1 month.
- Melatonin is found in oats and fruits, for example: bananas, pineapples, oranges, tomatoes, cherries.
- Talk to your doctor before taking melatonin supplements.
Method 4 of 4: Changing Your Lifestyle
Step 1. Adopt a daily sleep schedule
Determine what time you will go to bed and wake up early each day to establish a sleep pattern so that the body will tire itself out at night. Get into the habit of going to bed at a certain time every night and set an alarm so that it goes off at the same time every morning including on weekends!
Step 2. Think of the bedroom as a place to rest
Do not work or do other activities in the bedroom. Use the bedroom only to rest for the mind to associate it with a good night's sleep.
- Since the bed is a place to rest, try to keep it neat and attractive. Keep the cleanliness and freshness of the room aroma. Also, change bed sheets once or twice a week.
- Use sheets that can make your bed feel smooth and comfortable. Try using high-threaded sheets, memory foam mattresses, and warm blankets. You can also try using more pillows.
Step 3. Turn off all electronic devices 1 hour before going to bed
A laptop, phone, tablet, or TV that's still on can make it hard to fall asleep. To quickly fall asleep, turn off electronic devices that illuminate at least 1 hour before bedtime.
- In addition to the light from the screen, accessing social media can trigger stress and increase anxiety. Don't open Facebook, Twitter, Instagram, email, text messages, and other social media at least 1 hour before going to bed.
- If you must look at the screen of an electronic device before going to bed, set it so that the light is not too bright.
Step 4. Get in the habit of having an early dinner
Eating a lot just before bedtime makes your sugar levels spike and an active digestive system makes you feel uncomfortable. Get in the habit of eating dinner at least 3 hours before bed.
At dinner, do not eat foods that use a lot of spices and other menus that make the stomach feel uncomfortable
Step 5. Don't exercise at night
Get used to exercising in the morning and 4 hours before going to bed at night, do not exercise because this will make you unable to sleep well. So, take advantage of the time other than at night to exercise so that it is easier for you to form a good sleep pattern.
Exercising at night raises your body temperature, speeds up your heart rate, and stimulates your brain to produce hormones that keep you awake
Step 6. Don't drink caffeine at night
Avoid caffeinated drinks or other stimulants within 6 hours of bedtime. If your caffeine intake has been reduced, but you still can't sleep, stop altogether.
Caffeine metabolism takes time. As a result, the digestive system still processes a cup of coffee that is drunk within 6 hours of going to bed
Step 7. Don't take a nap
A tiring and upsetting activity makes you want to take a break. This will disrupt your sleep cycle, making it difficult for you to fall asleep at night. If you must rest, do so before noon and limit it to a maximum of 20 minutes.
Step 8. Consult a doctor
If trouble sleeping interferes with daily activities or triggers depression, make an appointment to see your doctor. If you're taking medication, ask if it's keeping you from sleeping and ask your doctor to prescribe a replacement medication if needed.
