Sleep is very important for recovering your health after a long day of work. However, there are some others who can’t fall asleep instantly, if you are one of them, you can apply these tips below to have a better sleep.
1. Turning off all the blue light
Electronic devices in the bedroom such as cell phone, digital clock or TV all have a blue light (white light); short-wave of blue light can affect your sleep. So turning off all the devices which have blue light before going to bed will help you to fall asleep instantly.
2. Do not sleep at any time
If you need to take a nap at noon, you should only maintain a quick nap for about 20 minutes or less. Within 8 hours before your main sleep, if you only take a few minutes to sleep, it still breaks your good sleep at night. Therefore, if you feel sleepy at the wrong time, you better walk around, drink a glass of cold water or have a little chat with a friend.
3. Do not look at the clock
When you can’t fall asleep instantly, you tend to look at the clock at night. You may be accidentally worry about a busy day ahead. The best solution is placing your clock in a drawer or somewhere else where you can’t see.
4. Reduce back pain
Back pain is considered as the main reason for those who can’t fall asleep instantly. You can place a pillow between your legs for a better connection with your hips, reducing the pressure on the back area. It will help you to treat your back pain situation.
5. Placing your neck in the most natural position
Your neck position will help you to have a deep sleep and avoid a tired, stiff neck in the morning. You need to choose a nice, soft pillow which is not too tall or too short; your spine and your neck should be straight when lying.
6. Ensure your bed and sheet to be always clean.
Those reacts such as sneezing, itching or allergies… which lead to sleep disturbance, then your bed and sheet could be a reason. You need to clean and wash your bed to ensure you will be safe and sound.
7. Be careful with bedroom function
Experts suggest that you should not have TV to watch and cell phones to call in the bedroom. All those devices in your bedroom only cause you disturbance during sleep. Any additional devices, which could be in the bedroom, should make a relaxing and resting condition.
8. Set up your biological clock
Going to sleep and waking up at the same time every day, including weekend days, will help you to set up a good biological clock for your body. This habit will take your brain and body into a healthy cycle of sleeping – waking. Therefore, you can fall asleep instantly at night.
9. Stay away from caffeine
Many people often have a habit of drinking coffee in the morning. You want to sleep tight then you should stay away from caffeine in both your food and drink for lunch. Caffeine causes troubles for your sleep, including a small amount of chocolate. Painkillers or weight loss pills also contain caffeine, you need to read the prescription carefully before using.
10. Do exercises
Doing exercises frequently is proved to improve your sleep quality. Even before going to bed, some light Yoga movements could also be a solution which helps you to have a perfect sleep.
11. Stay away from energetic food at dinner
If you eat too much energetic food or a big amount of food before going to bed, it will make your digest system to work harder, which is hard for a good night sleep. Your dinner should be light and finish at least 1 hour before sleeping.
12. Not drinking wine
Many people are confused about drinking wine at night will help them to fall asleep instantly. Actually, alcohol causes sedative effect, which can make you sleepy, but after that, alcohol is the reason that causes sleep disturbance. For a better sleep, instead of drinking wine, you should drink a glass of warm milk or daisy tea at night before sleeping.
13. Not eating snack
Like a child, if you drink too much water or eat a snack at night, you have to wake up to go to the bathroom. You should train yourself a habit of not eating or drinking snack within 2 hours before going to bed so you don’t have to wake up at night. Once you are awake, it will be harder to sleep again than others who sleep throughoutly.
14. Leaving all thing behind your bedroom’s door
About 2 to 3 hours before sleeping, you should turn off all the light and leave all your works and worries behind your bedroom’s door, reduce your activate brain signal so the brain can produce melatonin which is a hormone which makes you sleep tight.
15. Remove sounds at night
Sounds at nights such as water leak, coughing or dog’s barks could make you sleeping troubles. So make sure that there will be no sound can leak through your bedroom or your ear, wearing silencers would be fine.
16. Do not smoke
In tobacco has nicotine, which is a stimulant like caffeine, it makes you insomniac worse. If you can’t quit smoking right away, don’t smoke within 4 hours before bed.
17. Keep your pets from your bed
Moving pets at night can cause you insomniac. The risk of fleas, fur, pollen from your pets is also possible if you let your pet jump on your bed.
18. Release your mind
Doing relaxing exercises or meditating, listening to music or taking a warm bath will help you to release your mind from stresses and fall asleep instantly.
19. Be careful with sleeping pills
For those who have frequent insomniac, using sleeping pills is a lifesaver. However, some of those sleeping pills may cause addiction or annoying side effects. You better do not drug abuse, you should only use it in necessary cases and not use constantly. Changing your lifestyle and habits for a better sleep quality.