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This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
There are 18 references cited in this article that you can see at the bottom of the page.
This article has been viewed 28,898 times.
Sleep doesn’t always come naturally when you put your head on the pillow and close your eyes. Sometimes thoughts and worries keep running through your mind, or you just don’t know how to feel comfortable. Fortunately, from adopting relaxation techniques to adjusting your sleep patterns, there are ways to not only fall asleep faster, but also improve the quality of your sleep.
steps
Fall asleep faster
- Try taking deep belly breaths as you count and imagine a peaceful scene.
Relax for 10 seconds, then flex and release the ankle. Continue to stretch and release each muscle group, from the calves, thighs, upper body, and gradually to the neck.
- Build a dream house or room in your head.
- Visualize a peaceful scene and try to imagine vivid sights, sounds, and smells.
- Composing a light-hearted story; But remember, don’t imagine amazing adventures.
Mysteries Abound with Paul Rex explores exciting mysteries and unsolved cases with soothing voices over a melodious soundtrack.
Sleep With Me with Drew Ackerman by Drew Ackerman , edited by Ackerman with raspy voices until listeners get bored and fall asleep.
Miette’s Bedtime Story Podcast listens to Miette’s soothing voice reading short fictional stories. [5] X Research Sources
You can meditate alone with online tutorials or use an app like Insight Time with guided or scheduled meditations.
- Melatonin is produced naturally in the body and is also the most popular sleep aid on the market. The usual dose of products sold at a pharmacy or health care store is 3 mg, but a dose of 0.3 mg can also improve sleep quality. [8] X Research Sources
- Valerian has been used to treat insomnia and anxiety for hundreds of years. The standard dosage is 600 mg. [9] X Research Source
- Chamomile is available as a supplement, but a hot cup of chamomile tea before bed can also help you relax. Use 2 sachets when making tea, remember to choose a decaffeinated herbal tea. [10] X Research Source
- Besides other antihistamines, Chlorpheniramine Maleate can cause drowsiness, and some people use it to treat insomnia. However, you should avoid taking regular antihistamines just to help you sleep, especially if you don’t have allergies or a cold. [11] X Trusted Source MedlinePlus Go to Source
- When you get up from bed, you should turn on dim lights and avoid looking at the screen of your phone, computer, television or any other electronic screen.
- When you toss and turn in bed, you can associate your bedroom with stress and make it even harder to fall asleep.
Noise and light handling
Also, if you have to look at the screen of your phone, computer or any other electronic device, reduce the brightness. You can download an application that automatically reduces the screen brightness at night.
- Besides, email, social media, and other things that spark interest will make you excited and make it harder to fall asleep.
- If you need to use your phone or computer before bed, reduce the screen brightness and use a blue light filter app.
- You can use electronic displays that do not emit light, such as e-readers that do not have a built-in backlight.
- The light emitted by electronic watches can also keep you awake.
- If your watch is one with hands, its ticking can make you impatient, so you should consider going with a quieter watch.
- If you’re using a streaming app or service, you’ll need to make sure the white noise isn’t interrupted by ads.
- A fan or air purifier can also help.
- Choose thick curtains to block light for the bedroom.
Create a pleasant environment
- In addition, you should only use the bedroom for sleeping. Don’t work, eat, talk on the phone or do other things in bed. This will help you relate only the bed and bedroom to relaxation and sleep.
- Light pollution can also affect sleep quality. When preparing your bedroom, consider installing blackout curtains. This type of curtain will block out any unwanted light, including light from the street or from adjacent buildings. [20] X Research Source
- Try aromatherapy while you relax in bed. You can also place the essential oil diffuser on the nightstand to enjoy the pleasant aroma while lying in bed.
- If you light a candle, remember to blow out the candle before going to bed.
- Sleeping naked or wearing only underwear is also a way to help the body regulate its temperature. Consider not wearing clothes if you often feel hot while sleeping.
- Bed sheets should also be warm and breathable, so change them if they are scratched or uncomfortable.
- Choose a mattress that is soft enough for comfort, but firm enough to support the body. Try on all the mattresses in the store, from the softest to the stiffest to see which works best for you.
- You should try lying on the mattress for a few minutes to see how well it suits your body.
- If your budget doesn’t allow for a new mattress, buy a utility mattress. You can also spread a thick blanket or two over the mattress, then cover with a four-corner bed sheet on top.
Maintain a healthy sleep routine
- Healthy sleep habits include avoiding large meals, choosing a relaxing activity before bedtime, and avoiding caffeine in the evening.
- Let’s say you want to go to bed at 11pm and wake up at 7am. It may be difficult for you to start your routine, but it’s still a good idea to wake up at the scheduled time. You may be tired at first, but this will also help you fall asleep faster, and you will eventually get used to going to bed earlier.
- Avoid sweets and candies before bed. Sweet foods are full of simple carbohydrates that cause blood sugar levels to spike and then plummet. This can make it difficult for you to fall asleep and stay asleep.
- Protein and complex carbohydrates will keep you feeling full, and you won’t wake up in the middle of the night.
- If you often have trouble falling asleep, avoid caffeine at least 8 hours before bedtime or stop altogether. Remember that there are hidden sources of caffeine, such as chocolate and some pain relievers.
- If you drink alcohol, limit your alcohol intake to 1 or 2 drinks, and avoid drinking right before bedtime.
- Even drinking too much water can disrupt sleep, as you’ll have to wake up in the middle of the night to go to the bathroom. To avoid this, you should reduce all drinks 1 or 2 hours before bed.
- If you sleep in on the weekends, you’ll disrupt your sleep patterns and make it harder to fall asleep on weekdays.
- Exercise increases blood circulation and releases hormones that keep you awake.
- If you read books, remember not to choose books that are too thrilling. Books of inspiration or poetry would be good choices.
- If you read an e-book, choose a non-luminous one. If your e-reader or tablet has a built-in backlight, use a light filtering application or reduce the screen brightness. Either way, it’s a good idea to switch to a paper book instead of a device with a backlight if you frequently have trouble sleeping. [31] X Research Source
- After soaking in a hot tub, your body temperature will drop slightly and help you fall asleep. Try adding some lavender essential oil to your bath water for an extra soothing effect.
Advice
- See your doctor if you have frequent insomnia or lack of sleep affecting your daily activities. [32] X Trusted Source MedlinePlus Go to Source
- Sleeping with a pet can be very comforting and makes it easier to fall asleep. However, if your pet is too active, it is best not to let them in the room at night.
- The more active you are during the day, the more tired and sleepy you will be by the end of the day, so try to be as active during the day.
- Talk to your bedmate if they are the cause of your trouble sleeping. If you can’t find a way to deal with snoring or other problems, consider sleeping in a separate room.
Warning
- Consult your doctor before taking any medication or sleep aid, especially if you have a medical condition, are taking medication, are pregnant or breast-feeding.
This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
There are 18 references cited in this article that you can see at the bottom of the page.
This article has been viewed 28,898 times.
Sleep doesn’t always come naturally when you put your head on the pillow and close your eyes. Sometimes thoughts and worries keep running through your mind, or you just don’t know how to feel comfortable. Fortunately, from adopting relaxation techniques to adjusting your sleep patterns, there are ways to not only fall asleep faster, but also improve the quality of your sleep.
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