Not waking up during the day and not sleeping at night is a common problem for many people. Although it is a condition that does not cause pain, it can cause quite a few negative effects on the body, such as feeling unrested, poor concentration, and irritability. If it happens frequently, health problems can follow. Let’s try 10 methods that will help you fall asleep easier. They are natural methods and do not risk side effects like using sleeping pills.
1. Regular exercise will relax your body and mind, especially yoga or exercises that help you fall asleep more easily. You should do it for at least 30 minutes, 3 times a week, but you should not exercise 4-6 hours before going to bed because it will make it harder to fall asleep.
2. Avoid eating a heavy meal before going to bed. In addition to keeping you awake, it may also cause acid reflux. However, you should not skip dinner at all because it may make you so hungry that you cannot sleep. It is best to eat light foods that help you fall asleep easily, such as bananas, warm milk, and foods high in magnesium, at least 3-4 hours before going to bed.
3. Do not drink coffee, alcohol or smoke because all 3 of these things contain substances that make it harder for us to fall asleep. Plus, when we sleep, we will wake up often. Therefore, we should avoid coffee, alcoholic beverages or all types of stimulating drinks. Smoking 4-6 hours before bedtime.
4. Take a warm bath or soak your feet in warm water before going to bed. This will help improve blood circulation, relieve muscle pain, reduce stress or headaches, and make you more relaxed, so you can sleep better.
5. Create a good atmosphere in the bedroom , such as adjusting the bedroom tone to be dark. It may be choosing the color, bed sheet or curtain, keeping things organized, eliminating various sleep disturbances, including turning on the air conditioner to be cool and suitable for sleeping, adding a fragrant smell in the bedroom, or turning on dim lights instead of using bright white lights will help you fall asleep easier.
6. Choose the right bed. A warm bed design or soft and comfortable bedding can help you feel more comfortable sleeping. Especially for the elderly or patients, many people often have trouble sleeping because most patient beds are designed like hospital beds, making them feel sick or not comfortable sleeping like regular beds.
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7. Adjust your sleep schedule. Going to bed and waking up at the same time every day will help your body remember when to sleep and when to wake up. Therefore, when it’s time to sleep, your body will automatically feel sleepy. The best time to sleep should not be after 11:00 p.m. Most importantly, you should not sleep during the day or in the evening because it will make you not sleepy at night.
8. Avoid playing with your phone before bed. For those who think that playing with your phone before bed will make you sleepy, it is not true. Because the blue light from the screen stimulates the brain to be alert and releases melatonin, making it difficult to fall asleep or not sleeping deeply.
9. Practice breathing before bedtime. This is a technique that will help your body fall asleep more easily. By breathing in a way that makes your body relax, it tells your body that you are entering sleep. There are many ways.
- Empty the air from your lungs by slowly blowing it out of your mouth.
- Close your lips and breathe in through your nose for 4 seconds.
- Then hold your breath for 7 seconds.
- Then exhale through your mouth for 8 seconds. Repeat about 4 times. Practicing this every day will help you fall asleep faster.
10. If you can’t sleep, don’t force yourself. You shouldn’t keep looking at the clock or tossing and turning because it will make it harder to fall asleep. Try getting up, reading a book, walking around, meditating, and when you’re sleepy, go back to sleep. That would be best.