You have a stressful day and just get home from work. All you need is a night of good sleep. Although you are super tired, you can not get into sleep immediately. That drains your energy out again and you can’t focus in the following days.
Do not worry, with 9 tips for a good sleep below, you will be able to get through the night easily.
9 Useful Tips For A Good Sleep
Applying these 9 useful tips to good sleep, you will not have to worry about insomnia. Let’s check out!
Do Some Small Exercises Before Getting Into Bed
Exercise plays a very important role in everyone’s life, especially for those who have insomnia symptoms.
Every day, you should spend at least 30 minutes to an hour of exercising. You can jog, walk briskly in the early morning, and enjoy the fresh, comfortable air. On the other hand, for those lacking time, you can go to the gym or do yoga after stressful working hours.
However, remember that do not exercise too close to bedtime. This will stimulate the muscles in your body, making it harder to fall asleep.
Stay Comfortable In The Bed
To create the most comfortable feeling before sleeping, make sure that there is no television in your bedroom as this may be the cause of insomnia in many young people. An ideal bedroom should be a quiet, cool environment, with a pleasant scent and especially, it must be dark. If the lamp is too bright, it will interfere with your deep sleep.
Prepare Good Bedroom Set
Your bedroom set also plays a crucial role in helping you have a good sleep. Make sure that you always have these sleep amenities.
A mattress works to reduce pressure points on your body. Specifically, the mattress softens to the forms of your body and supports the flow of blood during the night.
Using a comfortable mattress, you can avoid body pains and change the sleep positions easily.
There are tons of pillow materials that you can choose. Based on your personal preferences and the body pain in different sleeping positions, you will find the right soft pillow.
A pillow helps support your head and creates a comfortable feeling when you sleep. In this case, choosing a cotton pillow is ideal because it is soft and easy to use.
A blanket helps you to keep warm during the night. In fact, a too thick blanket will make you hard to breathe ane a too light blanket can not give enough warmth for you during the night.
Each person has a preference for the warmth, weight, and texture of the blanket. So remember to find a suitable blanket, or else you can not sleep well.
Eat Some Snacks – But Not Much
A hungry stomach will make it difficult for you to go to sleep. It will cause a distraction to start falling asleep when your grumbling stomach is constantly buzzing. At that time, eat a light snack meal before going to bed, such as fruit, biscuits or a few slices of cheese is advisable. However, do not eat anything too sweet, which will make you stay alert all night. Besides, do not eat too full as the meal can not be digested easily before going to bed.
Say No With Caffeine or Alcohol/ Drink Some Warm Tea or Milk
In addition to snacks, if you want something to drink, go for some water, tea or hot milk. It will help your body circulate and become warmer, making you fall asleep quickly.
Absolutely do not use food, drinks containing caffeine or alcohol such as coffee, chocolate, wines, and so on. They contain stimulants and will disrupt your sleep. Moreover, they give you a feeling of lightheadedness, headache, even fatigue.
Do Not Clock Watch
Worrying about getting enough sleep will prevent you from being able to sleep deeply. This is the truth! Instead of lying in bed thinking, looking at your watch, you should let yourself relax and let your mind rest. Practice breathing, paying attention to your breath, you will not think about time anymore. Besides, you can set the watch out of sight when you sleep.
Do Not Use The Internet, Watch TV
Have you ever been watching those things at night until realizing that it was almost morning? “Congratulations”, you have forgotten to sleep. The reason is that watching the Internet or TV at night has distracted you from sleep. As a consequence, your biological clock will be changed. You can not get into sleep at night anymore unless you reset your biological clock again.
Read A Book
One of the best ways to cope with insomnia is to open a book before bed. According to Sleepy Center, a book helps to clear your mind, reduce stress and make you sleepy gradually.
No matter which book you read, what you need is to read it attentively. Instead of skimming the book, you should read it slowly. Then the tension from work will fade out, bringing you to a night of undisturbed sleep.
Listen To Soft Music
It is scientifically proven that listening to some kinds of soft sounds or music will help you to sleep better. You can either listen to classical music or the sound of the rains.
Besides, we recommend you to watch the ASMR videos. Standing for the autonomous sensory meridian response, ASMR is a relaxing way to make you feel comfortable and sleepy. The makers of ASMR videos often use a combination of rustle and whisper, creating a peaceful and tranquil sound. ASMR videos are also well-known for their brain massage abilities.
These 9 tips above are extremely useful in solving your sleep disorders quickly. Just try these tips and tell us the result. We hope that this piece of information can help you improve your life in general and your sleep in particular.
Bye for now and thanks for reading this topic. We wish you a sweet dream!