Difficulty sleeping at night makes the body feel weak and emotionally unstable. A good night's sleep is important so that you can enjoy a healthy and happy life. The good news is that you can get a good night's sleep with a few easy steps! The first step, make a sleep schedule and prepare a comfortable bedroom so you fall asleep quickly. Then, apply a routine before going to bed at night to relax yourself. In addition, you need to change your lifestyle in order to get a good quality sleep every night.
Method 1 of 4: Implementing a Sleep Schedule
Step 1. Create a sleep schedule by determining what time you go to bed and wake up each day
Change your sleep pattern by applying a consistent sleep schedule, including on weekends. First of all, determine what time you have to get up in the morning to get ready for work or school and then count down to make sure you get enough sleep at night. This way, you can determine what time you need to go to bed and wake up in the morning at the latest.
- For example, you have to get up at 6:00 in the morning to be in the office at 8:00. To meet the need for 7-9 hours of sleep a night, you should go to bed between 09.00-11.00 pm.
- If you need to get used to falling asleep early, set aside 15-30 minute intervals before bedtime. Take the time to adjust so that you get into the habit of going to bed 15-30 minutes earlier.
- This helps your brain record a new night's sleep schedule so you don't stay awake when you should be asleep.
Step 2. Don't get enough sleep on the weekends
This method disrupts the sleep schedule so that you are sleep deprived. Also apply a sleep schedule on weekends as you would on weekdays. Over time, this habit makes you always feel fit because the need for a sufficient night's sleep.
- At first, you need to schedule morning activities on the weekends as a source of motivation to get up early, such as taking a friend or partner to do morning exercises together in the park.
- Don't plan activities late on Friday or Saturday as you adjust to your new sleep schedule. If you are used to it, you can sleep 1-2 hours more at night without disturbing your sleep schedule.
- Depending on your current habits, it may take a few weeks for you to get used to your new sleep schedule. Try to gradually adjust your sleep schedule, for example, advancing by 15-30 minutes. Once you get used to it, go ahead another 15-30 minutes.
Step 3. Make sure you get the night you need
Everyone's sleep needs vary according to age. In general, adults need 7-9 hours of sleep a night, teenagers 8-11 hours, children 10-13 hours every day.
Children need naps. Children aged 2 years should take 1-2 hours of naps each day, while children aged 1 year should take a nap 4 hours each day, but they can take several naps a day
Step 4. Get in the habit of taking naps as short as possible
Napping can disrupt sleep schedules because it makes you not sleepy at night. So make sure you stay awake all day long. If you need to take a nap, get a good 15-30 minutes of sleep. Otherwise, you'll feel tired when you wake up, disrupting your sleep schedule.
- If you need a nap, don't take it more than once a day.
- The best time to take a nap is 2 hours after lunch. If you eat lunch at 12:00, schedule a nap between 14:00 and 15:00. Night sleep will be disturbed if the schedule is ignored.
Step 5. Do some physical activity after dinner
It's normal to feel a little sluggish after dinner. You might prefer to relax on the couch while watching TV, but it's best to keep moving to keep your body energized. If you take a break right after dinner, your energy will increase at night when it's time to relax before going to bed.
- After dinner, take a leisurely stroll, perhaps with a friend or pet.
- The best time to walk is after sunset! This activity is useful for reducing stress and establishing a new circadian rhythm.
Step 6. Don't be bothered if you have trouble falling asleep
Sticking to a consistent sleep schedule is beneficial, but you can't force yourself to fall asleep. Instead of lying back and forth and unable to sleep, leave the bed and do a relaxing activity, such as reading your favorite magazine and then going back to sleep when you feel tired.
It's good to keep your mind busy, but don't let yourself feel refreshed, for example from playing a cell phone game, watching TV, or using a computer
Method 2 of 4: Creating a Cozy Atmosphere for Sleeping
Step 1. Prepare a comfortable bed
To fall asleep faster, use a good quality mattress, mattress cover, some pillows, and comfortable sheets. Old mattresses should be replaced with new ones.
- A good mattress is one that makes you feel comfortable, but everyone has different preferences.
- Adjust bedding to the season or weather. When it's cold, use cotton or jersey sheets and a double blanket or thick blanket.
- If it's hot, choose sheets that absorb sweat, such as cotton sheets with a twist of 250-500 threads or linen sheets. Use a light cotton blanket.
- If the bed is shared with a partner, child, or pet, make sure you can sleep freely and comfortably. Prepare a bed for the child. Get used to your pet sleeping in a place that has been prepared for him.
Step 2. Make sure the bedroom is completely dark
Light is a signal to the brain that keeps you awake. Therefore, turn off all lights and do not turn on the night light. Close blinds or window blinds to block outside light. If there is a digital clock in the room, turn it so that it is facing away from you.
- Do not leave the TV on because the light from the TV screen can interfere with sleep.
- If you wake up in the middle of the night, turn on the light in a dim light.
Step 3. Block out distracting sounds
Noise makes it difficult for you to fall asleep. In addition, you can easily wake up if you hear a loud or fluctuating sound. The best way to deal with noise is to turn on a white noise machine, fan, or air purifier. This tool is suitable for use in the bedroom because it produces a quiet and consistent sound.
- Purchase a white noise machine that produces a variety of sleep-inducing sounds, but fans or portable air purifiers are usually cheaper.
- In addition, you can wear earplugs.
Step 4. Set the air conditioner temperature so that the air in the room feels cool
A cool bedroom will make you fall asleep faster because your body temperature will naturally drop. How cool the room temperature is depending on the wishes of each. So, determine for yourself the most comfortable temperature for you.
In general, 16-20°C is the most appropriate temperature for a good night's sleep
Method 3 of 4: Relaxing Before Sleeping
Step 1. Turn off electronic devices 1-2 hours before going to bed
Light from TV screens, cell phones, tablets, and other electronic devices keeps you awake and reduces sleep quality.
If you want to read before bed, don't read from a screen that emits light
Step 2. Take a bath or soak in warm water
One of the right ways to end your daily routine is to take a warm bath as a signal to your body to rest so that you fall asleep faster. Plus, it makes you feel very relaxed!
If needed, use soothing aromatherapy, such as lavender
Step 3. Relax with essential oils
In addition to dripping oils into bath water, spray diluted essential oils in your bedroom or bed, apply them to your skin, or use an air freshener sprayer. The right scent for a good night's sleep is lavender or chamomile.
- Lavender oil is considered the most soothing. Lavender scent makes you fall asleep faster and sleep longer.
- In addition to calming, the aroma of chamomile is beneficial for relaxing and reducing anxiety.
Step 4. Listen to relaxing music
Calm music makes the mind calm and ready for sleep. In addition, disturbing sounds will be masked by the sound of music. Choose a slow, relaxing song as a lullaby. Don't listen to music that excites you.
- Choose classical music or a calm rhythm that you like, such as jazz, pop, or country music in slow rhythms.
- Don't play music or dance songs that make your heart beat faster.
Step 5. Read a book by the light of a small lamp
Reading a book is a great way to relax before bed. For many people, reading a book every night makes them feel more relaxed. When reading, use a lamp at the head of the bed or a reading lamp to keep the atmosphere in the room comfortable.
- If you can't stop reading, decide how many chapters you want to read, for example 1 chapter a day.
- Choose a book that makes you feel relaxed. If a fun story keeps you awake, read a book on a calming topic.
Step 6. Get in the habit of practicing yoga or stretch.
This exercise is useful for relaxing the body so that you can sleep soundly. In addition, a relaxed body makes you feel comfortable while going about your daily life until you go to bed at night.
- To relax yourself, do 3-5 yoga postures or do some light stretching every night.
- Yoga postures that are useful for relaxing the body before going to sleep, for example standing while touching your fingers to your toes, sitting while twisting your waist, butterfly posture while lying down, and corpse posture.
Step 7. Do a hobby activity that you enjoy
For example, sit in a comfortable chair and knit a few minutes before bedtime. Whatever your hobby, choose activities that are relaxing and can be done while relaxing.
Step 8. Do meditation regularly
Meditation is useful for calming the mind before going to sleep. You can meditate for 5 minutes, but the benefits are greater if you meditate 15-30 minutes every night. Start meditating by closing your eyes while focusing on your breath or following a meditation guide.
- Use an app as a meditation guide, such as Calm or Headspace.
- Look for meditation guides online or iTunes.
- Close your eyes and focus on the breath. If the mind is distracted, redirect it to focus on the breath.
- Praying provides the same benefits as meditating.
Method 4 of 4: Changing Your Lifestyle
Step 1. Use the bedroom only for sleeping
Do not use the bedroom for work or study because the brain will get used to thinking about work or studies when it is time to sleep. If your mind is used to associating your bedroom with rest, it will be easier for you to calm your mind and drift off to sleep.
- Do errands or study outside the bedroom, for example using the dining table as a work desk.
- If you have to work in the bedroom, use a desk instead of working in bed. Separating the sleeping area and working trains the brain to associate the bed with resting, instead of working.
Step 2. Don't consume caffeine after lunch.
You can drink caffeinated drinks in the morning, but don't drink caffeine during the day because the caffeine will stay in your body until the evening. By nightfall, caffeine doesn't seem to have any effect on the body, but it keeps the mind active. So, don't drink caffeinated drinks after lunch until just before bed at night.
- If you want to freshen up during the day, set aside 15 minutes for a walk to feel more energized. It's more beneficial if you walk outdoors!
- Everyone reacts differently to caffeine. Determine the most appropriate time limit when the latest you consume caffeine.
Step 3. Don't drink alcohol before going to bed at night
Alcohol can induce drowsiness, but it can keep you from getting a good night's sleep. You fall asleep quickly after drinking alcohol, but wake up easily throughout the night.
If you're used to drinking alcohol, make sure it's no more than 30-60 ml/day and drink it no later than the afternoon
Step 4. Don't smoke
Nicotine is a stimulant that keeps you awake. In addition, nicotine is addictive so you wake up at night. For smokers, quitting smoking is the right solution to get a good night's sleep.
Talk to your doctor about how to quit smoking. The doctor may prescribe medication, for example Chantix. You can quit smoking in other ways, such as chewing gum or applying plaster patches
Step 5. Make sure you are exposed to enough light throughout the day
Get used to stimulating the brain by allowing the body to be exposed to sunlight, for example, taking a walk outside during your lunch break or opening the window blinds. Sunlight is a signal from nature that the brain receives as a stimulant so that you wake up in the morning.
- Set aside time for a walk in the park or a run in the open to expose your body to the sun.
- If you live in an area where there is very little sunlight, take advantage of light therapy to make your body produce melatonin just like when your skin is exposed to sunlight.
Step 6. Get in the habit of exercising at least 30 minutes a day
Exercise is useful for extending sleep hours and improving sleep quality by maintaining physical fitness. Set aside time to exercise at least 30 minutes a day. If needed, you can exercise several times a day for a shorter duration of exercise.
- For example, practice 3 times a day for 10 minutes each.
- Moderate to vigorous intensity exercise should be done in the morning or afternoon. If you prefer to exercise at night, make sure you finish your workout 3 hours before bedtime and choose a light intensity exercise, such as yoga.
Step 7. Determine the most appropriate portion of dinner
Feeling hungry or too full at night will wake you up. So, eat dinner in moderation just to get rid of hunger. Get in the habit of eating dinner early between 06.00-07.00 pm so that the food has time to digest before you fall asleep.
If you want to eat a snack when you wake up in the middle of the night, choose a light snack, such as cereal, yogurt, or bananas
Step 8. Limit your consumption of sugar and simple carbohydrates
Sugar and carbohydrates cause blood sugar to rise and fall drastically, affecting energy levels and triggering hunger. In addition, you will stay awake so that it is difficult to fall asleep and cannot sleep soundly.
Do not eliminate carbohydrates from the menu! Eat complex carbohydrates and whole grains, such as replacing white rice with brown rice
Step 9. Take a magnesium supplement
You can sleep longer nights and feel more fit if you take magnesium supplements regularly. Therefore, take 200-400 mg of magnesium supplements before bed.
Talk to your doctor before taking supplements, especially if you are taking other medications or supplements
Step 10. Take a melatonin supplement as a temporary solution
The body produces melatonin which triggers drowsiness. So, you will fall asleep faster if you take melatonin supplements. However, use this supplement if it is absolutely necessary, for example because you can't sleep, have jet lag, work shifts, or can't sleep for several hours. Keep in mind that long-term consumption of melatonin supplements causes dependence so that the body stops producing melatonin.
- Do not take melatonin supplements without consulting your doctor.
- Melatonin supplements should only be taken on a short-term basis.
Step 11. Do various ways to deal with stress
Many people cannot sleep well because of stress disorders. If you experience this, try to relieve stress and relax, for example by:
- Practice yoga regularly.
- Do a relaxing hobby activity.
- Practice breathing.
- Coloring pictures in books or apps.
- Walk in the park.
- Soak in warm water.
- Read a book.
- Journal writing.
- Consult a therapist.
- Place the notebook beside the bed. If your mind is so restless that you can't sleep, write down everything that's bothering you.
- Don't imagine scary things, watch horror movies, or discuss big issues just before going to bed at night because you'll either stay awake or have nightmares.
- Reading a book before bed makes you sleepy so you fall asleep faster.
- Don't be tempted by thoughts that make you want to open your laptop in the middle of the night.
- Prepare a comfortable bedroom, not too hot, not too cold, and not too bright. Room conditions like this make you sleepy and fast asleep.
- Sleeping pills can be addictive. Look for other ways before taking sleeping pills.
- You may have a sleep disorder if your trouble sleeping is chronic. Explain your problem to your doctor.
- If you can't sleep, talk to your doctor to find out what's causing it.
- Make sure you have consulted with your doctor before taking supplements. Do not take more than 1 supplement at the same time to prevent side effects.