You are viewing the article How to get a good night’s sleep at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.
This article was co-written by Sari Eitches, MBE, MD. Sari Eitches is a general internist who runs Tower Integrative Health and Wellness in Los Angeles, California. She specializes in plant-based nutrition, weight management, women’s health, preventive medicine, and depression. She holds certifications from the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She holds a bachelor’s degree from the University of California, Berkeley, a doctorate from SUNY Upstate College of Medicine, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York and worked as an internist at the University of Pennsylvania.
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 4,219 times.
When you do not sleep well, you will feel exhausted both physically and mentally. Sleep is extremely important for a healthy and happy life. Luckily, this might be within your reach! If you want a good night’s sleep, start by establishing a regular bedtime and creating a pleasant environment to fall asleep in. Next, create a routine to help your body relax before bed. It’s also important to adjust your routine to get a good night’s sleep and feel refreshed in the morning.
Steps
Set sleep time
- For example, you need to wake up at 6am to get to work by 8am. To get 7-9 hours of sleep at night, you need to schedule a bedtime between 9pm and 11pm.
- If you need to get used to an earlier bedtime, it’s best to do it every 15-30 minutes. Allow your body to get used to an earlier bedtime before you set it 15-30 minutes earlier the next time. [2] X Research Source
- This method will train your brain to know when it’s time to sleep so you don’t have to lie awake in bed.
- Initially, you can schedule morning activities on the weekends to get motivated to wake up early. For example, plan with a friend or lover to go hiking early in the morning.
- Don’t plan late-night events on a Friday or Saturday night during the time you’re setting bedtime. After getting used to the sleep routine, you can sometimes sleep for 1-2 hours without worrying about the sleep schedule being disturbed. [4] X Research Sources
- It may take you a few weeks to establish a bedtime; This depends on your current bedtime and wake-up cycle. Plan to gradually adjust your bedtime every 15-30 minutes. [5] X Research Sources
- Young children also need daytime naps. For example, 2-year-olds should sleep 1-2 hours, 1-year-olds should sleep up to 4 hours scattered throughout the day. [6] X Trusted Source Mayo Clinic Go to Source
- You should only take a power nap once a day.
- The best time to take a daytime nap is early afternoon, or 2 hours after lunch. If you have a regular schedule, this is around 2-3pm. Daytime naps at later hours can interfere with nighttime sleep. [8] X Trusted Source Mayo Clinic Go to Source
- Take a short walk after dinner. You can even invite a friend or take your pet for a walk.
- Late afternoon is a great time for a walk! This activity can help reduce stress and keep your body’s circadian rhythms in sync.
- While it’s a good idea to keep your mind busy, you shouldn’t choose activities that make you more alert, such as playing games on your phone, watching TV, or using the computer.
Create a conducive environment for sleep
- A good blanket is one that you feel comfortable in. Everyone has their own preferences.
- You may need to change your bedding seasonally. For example, in the winter, you can switch to cotton or jersey sheets and add an extra blanket. You can also buy a duvet to keep warm. [12] X Research Source
- In the summer, you can choose a softer bed sheet, such as 250-500 cotton or linen. [13] X Research Source Replace down comforters with thinner cotton blankets.
- If your partner, children, or dog take up all the space in your bed, let them all sleep elsewhere. You deserve to have your own space.
- Do not turn on the TV while sleeping, because the flickering light from the screen will disrupt your sleep.
- If you often wake up at night, you can leave the lights dim. [15] X Trusted Source HelpGuide Go to Source
- You can buy a white noise machine that has a variety of sounds for a good night’s sleep, but a fan or portable air purifier is usually cheaper.
- You can also wear noise-cancelling earplugs.
- In general, the most suitable temperature for sleep is in the range of 16 -20 degrees Celsius . [18] X Research Source
Relax before sleeping
- If you often read before bed, you should not use an e-reader. [19] X Trusted Source HelpGuide Go to source
- Try adding a soothing scent to your bath water, such as lavender.
- Lavender essential oil is known for its soothing effects. It helps you fall asleep faster and stay asleep longer. [21] X Trusted Source PubMed Central Go to Source
- Chamomile is also soothing, can reduce anxiety and help with relaxation. [22] X Trusted Source PubMed Central Go to Source
- For example, you can choose classical music or jams, bluegrass, folk songs or slow country music. Choose music that you love.
- Avoid dance music or songs that get you excited.
- If you often find it difficult to get out of a book, set a limit on the number of chapters you should read. For example, you could read one chapter a day.
- Choose a book with light content. If a thrilling book keeps you awake, pick a book with a slow-paced plot.
- For example, you can do 3-5 yoga poses or stretch every night to relax your body.
- Suitable positions for bedtime include: standing forward bend, spinal rotation, supine fixed angle, and corpse pose. [26] X Research Source
- Try meditation apps like Calm or Headspace.
- You can find guided meditations online or on iTunes.
- Close your eyes and focus on your breath. When your mind wanders, direct your thoughts back to your breath.
- Prayer has the same effect as meditation. [28] X Trusted Source Mayo Clinic Go to Source
Change the habit
- Do homework or other chores in another room. For example, you can use the dining table to work.
- If you have to work in the bedroom, you should sit at the desk instead of sitting on the bed. Separating the sleeping and working areas can help the brain associate the bed with a state of rest instead of work. [30] X Research Source
- If you want to boost your mood in the afternoon, you can try going for a 15-minute walk to recharge. This is especially helpful if you go for a walk outdoors!
- Everyone reacts to caffeine differently, so you may need to adjust your caffeine intake to suit your needs.
- If you drink alcohol, remember to only drink 1-2 drinks in the early evening.
- Ask your doctor to help you quit smoking. You can take medication prescribed by your doctor, such as Chantixm, or use smoking cessation products such as gum or patches.
- For example, you can go for a walk outside or take your dog for a walk.
- In the winter, you can try using a “light box” that helps the body produce melatonin similar to the effect of the sun. [34] X Trusted Source HelpGuide Go to source
- For example, every day you can do 3 sets of 10 minutes each.
- It’s best to end moderate- and high-intensity workouts early in the day, such as morning or afternoon. If you like to exercise in the evening, you should finish your workout at least 3 hours before bedtime. Gentle exercises like yoga can be done right before bed. [36] X Trusted Source HelpGuide Go to source
- If you want to eat late, you should choose light foods like cereal, yogurt and bananas.
- You don’t have to abstain from carbohydrates! Just remember to choose complex carbohydrates and whole grains. For example, you should eat brown rice instead of white rice.
- Consult your doctor before taking any supplements, especially if you are taking medications or other supplements.
- Take melatonin only after talking with your doctor.
- You should only use melatonin supplements for a short time.
- Yoga
- Choose a relaxing hobby
- Practice breathing exercises
- Color with adult coloring books or apps
- Outdoor stroll
- Hot shower
- Read a book
- Write diary
- Visit a Psychotherapist
Advice
- Don’t let yourself be distracted by wandering thoughts that urge you to turn on your computer in the middle of the night.
- Keep a notebook by the bed. If thoughts keep dancing in your head during the night, grab a notebook and write it down.
- Read a book before bed, because this activity will make your eyelids heavy and fall asleep.
- Create an environment conducive to sleep, not too hot, too cold or too bright. A pleasant environment will often help you fall asleep and stay asleep.
- Don’t think about scary things, watch horror movies, or discuss important issues right before bed. They can keep you from sleeping or have nightmares.
- Take a relaxing warm bath before bed to dispel stress.
- Avoid eating sweets or candies before bed, as sugar can boost energy levels and make it harder to fall asleep. It’s best to eat a snack before bed, such as a banana.
Warning
- Sleeping pills are highly addictive. Look for other remedies before resorting to sleeping pills.
- If you have frequent insomnia, you probably have a sleep disorder. You should tell your doctor about your symptoms.
- You should only take one supplement at a time, and only with your doctor’s approval. Taking more than one supplement at the same time can cause additional side effects.
- If you’re still having trouble sleeping, you should see your doctor to rule out potential problems.
This article was co-written by Sari Eitches, MBE, MD. Sari Eitches is a general internist who runs Tower Integrative Health and Wellness in Los Angeles, California. She specializes in plant-based nutrition, weight management, women’s health, preventive medicine, and depression. She holds certifications from the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She holds a bachelor’s degree from the University of California, Berkeley, a doctorate from SUNY Upstate College of Medicine, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York and worked as an internist at the University of Pennsylvania.
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 4,219 times.
When you do not sleep well, you will feel exhausted both physically and mentally. Sleep is extremely important for a healthy and happy life. Luckily, this might be within your reach! If you want a good night’s sleep, start by establishing a regular bedtime and creating a pleasant environment to fall asleep in. Next, create a routine to help your body relax before bed. It’s also important to adjust your routine to get a good night’s sleep and feel refreshed in the morning.
Thank you for reading this post How to get a good night’s sleep at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
Related Search: