You are viewing the article How to Get Better Sleep at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.
This article is co-authored by a team of editors and trained researchers who confirm the accuracy and completeness of the article.
The wikiHow Content Management team carefully monitors the work of editors to ensure that every article is up to a high standard of quality.
There are 7 references cited in this article that you can view at the bottom of the page.
This article has been viewed 23,048 times.
Having a good night’s sleep is one of the most important things you should do for your overall health and well-being. A good night’s sleep can give you time and energy to recover from the pressures of the previous day, and help you stay alert and focused the next day. If you already know how to fall asleep but can’t get a good night’s sleep (tossing, turning, waking up more than once), here are steps you can take to ensure a good night’s sleep. peaceful night!
Steps
Quickly Go To Sleep (Simple Methods)
- Sticking your head and arms out of the blanket is probably better for you, unless the room is too cold.
- Do you feel too hot? Get a good night’s sleep on a hot night. What if it’s cold? Learn to sleep when it’s cold.
- Keep an extra blanket next to the bed in case you get cold at night. Don’t forget your feet – they can wake you up!
- If you find pajamas more comfortable, it’s best to choose a loose cotton suit because it breathes better than other materials.
- Keep the body in a “midline” position, where the head and neck are kept relatively straight. This position will help you sleep.
- Avoid sleeping on your stomach. Sleeping like this makes it difficult to maintain proper posture and often causes pain. If you prefer to sleep on your stomach, place your pillow under your hips instead of under your head.
- Try placing a pillow between your legs when lying on your side. This will support the hips and make this pose more comfortable.
- Try placing pillows under your shins if you lie on your back.
- If you have bright lights in your home at night, turn off unnecessary lights.
- Stop watching TV and don’t use tablets or phones at least two hours before bedtime.
- Remove all light sources in the bedroom, including windows, LED meters, cable boxes, and other light fixtures (unless the light is really dim). You can cover it with thick paper, cover cloth, paper tape, or just unplug it. This not only helps you have a good night’s sleep, but also saves electricity.
- If you are still disturbed by light or wake up in the morning, wear an eye patch. Sometimes a lavender eye pillow can make you more relaxed.
- Proven white sound not only helps you fall asleep, but also dilutes other noises that might wake you up in the middle of the night.
- White or nature sound generators often work wonders. But if you can’t afford it, a fan can also make a lulling sound. A radio in a “lost” state has the same effect. [3] X Trusted Source Consumer Reports Go to Source
- Repetitive music or ambient music (music created with electronic devices) is also good for soothing sleep. Of particular importance here is that there is no major variation in sound intensity. Ambient music like Brian Eno’s is ideal. [4] X Research Source But you need to be careful to let the music turn off or fade out for about 1 hour, otherwise it will prevent you from having a real deep sleep.
- Turn off your phone, or put it on silent (if using an alarm) so you won’t be disturbed by texts, calls or notifications.
Diet
- Avoid fatty foods, because not only are they not good for health, they also inhibit sleep.
- Avoid spicy foods. Many people love spicy dishes, but if your aunt’s curry leaves you with a stomach ache at night, you need to seriously rethink your dinner menu.
- If you feel your stomach “beating” for food and you keep getting woken up in the middle of the night, have a snack about an hour before bedtime.
- Avoid carbohydrates or sugary foods.
- Eat foods high in protein like turkey, yogurt, soybeans, tuna, and peanuts that contain tryptophan, an amino acid that helps the body produce relaxing serotonin. They are also natural complex fats, which can satisfy your hunger.
- You should avoid smoking and other nicotine-containing products in the evening.
- Staying hydrated won’t wake you up with thirst, but drinking a large glass of water right before bed will wake you up at inappropriate times.
Create Comfort for Bedrooms and Beds
- Avoid: stressful work or homework, using the computer, watching TV, talking on the phone, exercising, and in general, any activity that is stressful, exciting, exciting, or makes you want to avoid go to bed on time.
- Possible activities: reading, relaxing activities, cuddling with your partner, journaling.
- The bedroom is ONLY used for sleeping.
- Keep the room completely dark so you don’t have trouble sleeping.
- Keep the bed clean. Wash your bed sheets and pillowcases every week, fragrant sheets will give you a more comfortable sleep.
- Don’t keep things in your room that can distract your mind from sleep. Please tidy up. Get rid of the superfluous and let fresh air into the room.
- Make your room darker. Curtains and curtains that block light can keep you from being woken up in the morning.
- Ensure a comfortable temperature in the bedroom. If you’re sweating or freezing, you won’t be able to sleep well.
- You can tell it’s your mattress if you’re sleeping better in another bed.
- A mattress that allows you to adjust the firmness of the bed for each person, for both you and your bedmate. This mattress type is ideal for couples who cannot agree on a mattress. It’s possible that both of you have unique needs, and trying to find a mattress you both like can be difficult.
- Another type of mattress uses memory foam, a type of foam that hugs the body’s curves when warmed up. It relieves pressure points that cause numbness, irritation or other health problems. This type of mattress is especially useful for people with hip or joint problems.
Change Daily Habits
- Go to bed on time even on weekends. Even if you sometimes have to go to bed later than usual, you should still wake up on time.
- Get up as soon as the alarm goes off every morning, don’t lie down or go back to sleep.
- So, if you normally spend 8 hours at night from the time you go to bed until you wake up, take 15 minutes less – either by going to bed later or setting the alarm earlier. You may feel tired for the first few days, but it will help your sleeping habits.
- After a week, if still not falling asleep faster, try dropping another 15 minutes.
- Continue reducing your sleep time to 15 minutes per week until you can feel sleepy and fall asleep faster. (Wake up in the middle of the night is normal, if only for a few minutes.)
- Then follow the new bedtime and wake-up time.
- Turn on ambient music, light candles in the living room and bedroom instead of bright lights in the house.
- Practice breathing exercises (see below) or meditate, focusing on relaxing your body.
- When it’s time, turn off the candles as you enter the bedroom. Your house will fade into darkness until the last candle is extinguished.
- Purify the mind. Close your eyes and imagine that all the problems that still reside in your head every day are melting away with each breath.
- Evoke the positive. Think of upbeat images that make you happy, and remember to smile.
- Focus on the breath. Feel the amount of oxygen in the body. You will begin to feel relaxed inside your body and mind.
- Try to maintain this 10 minutes every night before going to bed.
- You can add a few drops of essential oils to your pillow to relax your brain and help you fall asleep easier.
- Your mind has been working all day, these breathing exercises will help both your mind and body relax. They will also calm your mind so your body feels more at peace.
- Physical activity (such as jogging or swimming, or better yet, regular exercise) can lead to deeper and more restful sleep. To supplement your daily exercise, you should take the stairs instead of the elevator, walk instead of taking the bus, etc.
- Do not exercise at least 2 hours before bedtime. Exercise can enhance and encourage sleep. However, your body still “keeps spinning” for a while after exercising. (Light yoga may be the exception.)
- When you feel the need to take a nap (if your job allows it), you set a 15-minute alarm. If you’re ready, you should be able to fall asleep in a minute or two. When the alarm goes off, get up now! Drink a glass of water, and get back to work. You’ll feel much more refreshed – even more so when you’ve slept for an hour.
Medicines for Better Sleep
- Talk to your doctor about taking melatonin. Taking melatonin tablets is a natural way to induce sleep, especially when you find yourself tired but still unable to fall asleep at night. However, you must remember that melatonin is a hormone (like estrogen or testosterone) and not just because it is natural does not cause harm.
- Read drug labels. Try taking half a dose or less than your usual dose so you don’t fall into a “sleep” that makes your sleep worse.
- Lie down on your bed when you start to feel sleepy.
- If you are taking prescription medications, you should consult your doctor before taking any other medication. Never mindlessly take different medicines together: if you mix them wrong, you could harm yourself.
- Make sure not to abuse sedatives. Do not exceed the prescribed dose, nor take it for longer than recommended.
Advice
- Get your body used to what you’re about to do: relax by lying down and thinking about pleasant things, and lie down for a few minutes. You will get used to it and fall asleep.
- You should read a book right before going to bed. Not only does it relax your body, it’s also a great way to finish the series!
- Bring something to bed to hug (pillow, stuffed animal, blanket)
- The bedroom should have a comfortable temperature. If it feels hot, you can use a fan to cool it down.
- Bed sheets must be clean.
- Make sure the pillow is perfect in terms of firmness and material. .
- Always go to the bathroom before going to bed.
- Hang a (mild) lavender-scented sachet or spray some lavender-scented lotion on your bed or in your room. Lavender has been shown to help with relaxation and sleep.
- Listen to soothing songs or lullabies. Do not read anything that is very emotional or thrilling before bed, as it can cause nightmares.
- Drink a cup of ginger or chamomile tea.
- Keep a glass of water by your bed in case you get thirsty in the middle of the night.
- Pets in the room may wake you up because of their weight and movement, or they may be begging for food or needing to go outside. Choose sleep over pets!
Warning
- If you choose to cover the light sources in the room, make sure you don’t pose a fire hazard. For example, do not use paper or cloth to cover a heat source such as an electric light bulb. If you light a candle, remember to blow it out before you go to sleep and never leave it unattended. If you’re not sure how long you have to stay awake to blow out the candles, don’t light a candle in the bedroom! Or you can place the candle on a large saucer for safety.
- Do not take chamomile tea if you are allergic to ragweed or are taking blood thinners.
- Try not to fall asleep while the TV is on, as this will get your body used to the noise in order to fall asleep. If you wake up in the middle of the night and feel unbearably quiet, it may be difficult for you to fall back asleep.
- Monitor your use of sleeping pills (over-the-counter or prescription drugs), as they can be so addictive that you won’t be able to sleep without them. In addition, the side effects of the medication can interfere with your daily routine and also reduce the overall quality of your night’s sleep.
This article is co-authored by a team of editors and trained researchers who confirm the accuracy and completeness of the article.
The wikiHow Content Management team carefully monitors the work of editors to ensure that every article is up to a high standard of quality.
There are 7 references cited in this article that you can view at the bottom of the page.
This article has been viewed 23,048 times.
Having a good night’s sleep is one of the most important things you should do for your overall health and well-being. A good night’s sleep can give you time and energy to recover from the pressures of the previous day, and help you stay alert and focused the next day. If you already know how to fall asleep but can’t get a good night’s sleep (tossing, turning, waking up more than once), here are steps you can take to ensure a good night’s sleep. peaceful night!
Thank you for reading this post How to Get Better Sleep at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
Related Search: