A good night's sleep is something that many people around the world want. Sleep can be called an "art" that must be mastered. Preparation of the body, mind, and environment will maximize the effects of sleep rest. Everyone's sleep pattern is different and with a little effort, everyone can get a good night's sleep easily!
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Part 1 of 4: Preparing the Bedroom
Step 1. Prepare a good mattress and high quality
This is one of the most important things to consider. A good bed doesn't always mean a "soft" mattress. Buy a mattress that is good for your back and makes you comfortable to sleep on.
Step 2. Make sure that your head is well supported
Make sure to use pillows that are comfortable and support your sleeping style. The right pillow will make you wake up refreshed and pain free. If you feel comfortable, you will likely sleep longer.
Step 3. Make sure the bedroom has proper ventilation and temperature
Keep the bedroom well ventilated so you get plenty of fresh air. Set also so that the room temperature feels comfortable; neither too warm nor too cold. Usually, this temperature is between 18-22°C, but you should set it according to the temperature you are comfortable with. Setting the temperature to a bit cooler than you are comfortable with (thus needing a blanket) will help put you to sleep.
If your bedroom is stuffy, try opening the window (not too wide) before going to bed
Step 4. Turn on the fan
In addition to providing additional airflow and controlling room temperature, the fan also produces a consistent low-pitched sound. This will help eliminate sound stimuli that can make it difficult for you to fall asleep.
Remember that for some people, a fan may not help. If it doesn't suit you, don't use a fan
Step 5. Make your bedroom dark
Try to make your bedroom always dark. The brain is stimulated by light signals, and a dark room will help you fall asleep faster. You can help him by installing curtains or curtains.
- This also applies to small lights such as those on TVs, digital clocks, or DVD players. By turning it off, stimuli that can change or affect sleep patterns can also be removed.
- If you can't do it for some reason, or don't want to, install blinds or drapes. You can also purchase an eye patch to help stimulate the darkness.
Step 6. Eliminate pests and nuisances
Check whether your bedroom is free from mosquitoes and other pests or not. If you are caring for pets, also make sure they can't access the mattress or enter the bedroom so you don't disturb your sleep.
Step 7. Use a candle or air freshener spray
There are studies that have found that a scented room will make it easier for us to sleep. In order for your mood and bedroom atmosphere to be better, try spraying the bedroom with a soft scented air freshener.
If you choose to use aromatherapy candles, be sure to turn them off before bed to prevent fires
Part 2 of 4: Preparing Yourself for Sleep
Step 1. Establish a strict bedtime routine
What's more, stick to a strict sleep schedule. This will help you ensure that your body and mind are ready for sleep each day. Following this routine means that you have to go to bed and wake up at the same time every day (even on weekends).
When there are events that don't allow you to go to bed at your usual time, stay up at a normal time. You may feel a little sleepy, but your sleep routine will be disrupted if you sleep longer. If you are very tired, you can take a nap (no more than 20-30 minutes)
Step 2. Exercise during the day
Physical activity with the right intensity during the day will help prepare the body for sleep at night. Light exercise will help you fall asleep faster and sleep more soundly. You can try activities such as jogging, swimming, or walking.
Don't exercise before bed. Activities that get your adrenaline flowing before bed will have a negative effect on your sleep schedule. Make sure to leave at least two hours between the time you exercise and sleep
Step 3. Incorporate leisure time into your sleep schedule
After a busy day, the mind will try to process a lot of information. To give your brain time to relax, listen to relaxing music or read a book for about 10 minutes before bed. Try to make this relaxing period for about 10 minutes, because if it lasts too long, your senses will be more stimulated and you will have less sleep.
- However, try not to read from back-lit screens as these types of screens tend to interfere with your sleep patterns.
- Don't talk about serious things before bed. If you have a problem with your partner, for example, don't wait until bedtime to resolve it. So as not to bother you at night, solve the problem during the day.
Step 4. Don't eat before bed
Finish dinner at least 2 hours before bed and don't eat again after dinner. The body will find it easier to sleep if it is not digesting food.
However, if you feel very hungry before bed, try drinking herbal tea or crackers. The body can also find it difficult to sleep if you are starving
Step 5. Don't drink caffeine
Caffeine has an energy effect that lasts long after it is ingested. Therefore, limit its consumption to around 200 mg of coffee (about 2 cups of coffee) and try to consume it at least 6 hours before bedtime.
If you can, try to cut out caffeine altogether, or reduce it as much as possible. Some studies have found that even caffeine ingested 6 hours before bedtime can interfere with sleep
Step 6. Soak your feet
Soaking your feet in warm water for two minutes before going to bed can help relax your body and increase blood circulation to the area. Well-maintained blood circulation will help relieve fatigue in the legs.
Soaking or bathing with warm water before bed will also produce the same benefits
Step 7. Remove the water before going to bed
Make sure to pee before bed so that your sleep pattern is not disturbed by having to do it in the middle of the night.
Step 8. Clear the airway
Uninterrupted breathing is important for rest. Lie down and take deep breaths before going to bed to clear your nostrils. Don't sleep with blankets and pillows over your face.
Part 3 of 4: Sleeping More
Step 1. Wake up when the alarm sounds
Don't hit the snooze button when your alarm goes off in the morning. In addition to not increasing quality sleep, pressing the snooze button will also disrupt sleep patterns and make you more tired when trying to wake up in the morning.
Don't set the alarm too early. You have extra time to sleep if you can hit the snooze button and go back to sleep when you wake up in the morning. So, don't set the alarm to go off too early. This will help ensure you get maximum quality, uninterrupted sleep
Step 2. Prepare the morning necessities the night before
Maybe you need to get up early to make breakfast, pack lunch or clean up. One way to get more sleep is to tackle these problems the night before. Make lunch to take and store in the refrigerator. If you need coffee in the morning, set the machine to turn on automatically. If you must shower, do so before bed. Making small adjustments to your nighttime routine can allow you to get more sleep in the morning.
However, taking a shower before bed can also make it difficult for you to fall asleep. Instead, soak in warm water
Step 3. Stay in bed
If you wake up frequently at night, try not to open your eyes or get out of bed. If you wake up too early, the best tactic for dealing with it is to keep your eyes closed and not change into a comfortable sleeping position. This method will make you fall asleep right away and can sleep longer.
- It's a problem if you can't go back to sleep within 20 minutes of waking up too early. Get up and do your daily routine again so you can be ready for bed and sleep soundly the next day.
- If your waking time is still far from your usual wake-up time, try drinking some herbal tea or reading a book for a few minutes. These methods can help relax you enough to go back to sleep.
Step 4. Try to make your morning stress free
While it's not always possible, one way to get more sleep at night is to remove stress or stress from your morning schedule. What makes you nervous or restless in the morning can affect your ability to sleep at night. To avoid this, try to schedule a meeting or other important event during the day or night.
Part 4 of 4: Using Sleeping Medicine
Step 1. Record your sleep habits
Before using sleeping pills, you should first record your sleep habits and patterns. This will help you identify and eliminate problems that could be affecting your sleep patterns before using medical drugs.
Step 2. Call the doctor
After recording your sleep patterns, call your doctor. Discussing this information with your doctor will lead to a simple and effective solution to your sleep problem. Your doctor will be able to identify and treat any underlying health problems that are causing or affecting your sleep problems. After calling your doctor and discussing your sleep pattern, you will be able to better determine whether or not you need sleeping pills.
Step 3. Choose a non-addictive drug
For years, sleeping pills were considered a dangerous solution to sleep problems because users could depend on them (having to take sleeping pills to get to sleep every night) regardless of their surroundings. However, recent advances in sleeping pills have produced pills that can help you fall asleep faster and sleep longer without causing addiction. Common over-the-counter sleeping pills rely on the following active ingredients:
- Diphenhydramine, which is found in brands of sleeping pills such as "Benadryl" and "Unisom SleepGels", is an antihistamine that has a sedative effect. Side effects of diphenhydramine are dry mouth, drowsiness, blurred vision, urinary retention and constipation.
- Doxylamine succinate (found in the drug "Unisom SleepTabs") also contains a sedating antihistamine. Doxylamine succinate and diphenhydramine also have similar side effects.
- Melatonin is a hormone that can help regulate the sleep cycle. Melatonin supplements have been shown to help with jet lag and help us fall asleep faster. Potential side effects to watch out for are headaches and daytime drowsiness.
- Valerian supplements have been used as a sleeping pill in several conditions. Although several studies have demonstrated the potential benefits of valerian as a medicine, there have also been studies that have found it to be ineffective as a sleeping pill. Valerian does not cause any side effects in its users.
- Most over-the-counter sleeping pills rely on the sedative effect of antihistamines to help people who take them sleep. However, this type of sleeping pill is a temporary solution because the body will quickly become immune to antihistamines.
Step 4. Avoid alcohol
Never mix sleeping pills and alcoholic beverages. Although it can make you sleepy, the side effects of mixing alcohol and sleeping pills can be dangerous and even deadly.
Step 5. Check the compatibility of sleeping pills with the rules for taking other drugs that you are taking
Make sure that the sleeping pills you choose are safe to use in conjunction with other medications you are taking. First, it will ensure that there are no negative interactions between the two drugs. Second, any interference with your regular medication could affect (negatively) your ability to sleep as previously reoccurring health problems.
When talking to your doctor about taking sleeping pills, be sure to mention any medications you're currently taking, both prescription and over-the-counter medications
Step 6. Ask for a prescription sleeping pill
If over-the-counter sleeping pills don't work, talk to your doctor for a prescription that can help you fall asleep faster and sleep longer. Some of the commonly used options are:
- Benzodiazepines. These drugs slow down the nervous system, making it easier for you to fall asleep. However, these drugs have serious side effects.
- Non-benzodiazepine sleeping pills. These drugs are more specific and have fewer side effects.
- Melatonin receptor agonist. This drug works like over-the-counter melatonin and helps change your biological clock.
- Orexin receptor antagonist. This drug blocks orexin, a chemical in the brain that can cause sleeplessness.
- Some of these medications may not be safe for use by pregnant women. Call your doctor and talk about any medical conditions you have before taking any prescription medication.
Tips
- Providing a glass of water will help. If you're thirsty, you don't have to leave the bedroom if you have a glass of water near your bed.
- Wear light and comfortable clothing, especially cotton shirts and pants. Never wear thick and soft clothes while sleeping, because it can make it difficult for the skin to breathe. Light clothing allows your body to "breathe" and feel comfortable.
