Hello world! Have trouble sleeping? I will share to some tips and these are NOT MINE to brag. Here it is.
1. Eat and Live Healthy
It is OK to drink wine, it makes you easier to drop off. However, to much alcohol can lead to restless sleep. Nicotine and caffeine also keeps many people awake. Try lessening your alcohol and caffeine intake. According to Dr. Arthur Lee, head of Psychological and Addiction Medicine at Alexandra Hospital and Woodbridge Hospital/Institute of Mental Health in Singapore, eating too much in the evening is not advised. Since heavy meal activates digestion, it stops the body from winding down.
People with stressful and busy lives sure has trouble sleeping. Some studies says that production of stress hormones can hinder sleep. When you are in bed, don't think of what happened today, and what will happen tomorrow. Just be in bed and relax. With the problems you have today, you deserve a good night.
Well, I am not good at it but it improves sleep. When you jog, play basketball, ride a bicycle, you will need more sleep. It will also increase your deep sleep phases. But do not indulge in sports late in the evening, it may stimulate your body.
4. Improve your Bedroom
Imagine you are in a hotel, with proper lighting and ventilation and soft pillows. Sure it is nice to sleep. But try to sleep in on the floor with to mattress and no electric fans. See, try to improve your bedroom.
5. Go to Bed at the Right Time
Give yourself a curfew. It's discipline, If it's 10:00 PM, it's 10:00 PM, and get up at 6:00 AM. Do this everyday so your biological rhythm will not be disturbed. For some who has sleeping problems, avoid taking a nap on midday.
6. Create a Bedtime Ritual
Try having a bath, sure it's good to sleep after. I've tried it. Or you can have a glass of hot milk, you can add honey if you want. Honey contains L-tryptophan that helps the brain sleep.
7. Get Up rather than Toss and Turn
Don't be conscious of the time, it makes sleep harder. Don't switch on the light also, it can cause wakefulness.
Having a good sleep makes an advantage at work, at school, and more. Have a nice day!