Trouble Falling Asleep? 7 Tips To Fall Asleep Fast
#1. Keep All Electronics Out.
Keep all electronics away from the bedroom such as TV, ipads, laptops. Put your handphone away and put it on silent. Avoid surfing the net just before bedtime as blue light emission from any electronic device stimulates the brain, making you more alert when you should really be getting ready for bed. If you have a habit of surfing the net just before bedtime, slowly cut down the duration.
#2. Sleep Schedule.
Go to bed at regular timing. The circadian rhythm – our body internal clock cues the body to feel alert during the day and sleepy at night. By sleeping at a regular timing, it will train your body to prepare for sleep at the same time, making it easier for you to fall asleep once you hit the sack instead of tossing and turning all night once your body has adjusted to the new schedule. Even if you are still feeling awake on certain days when it’s time for bed initially, be consistent and head to bed!
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#3. Lights Out.
Are there any lights peeping through the window into your room? If you’re staying in a HDB flat or a condo, it’s likely that lights from the streets will be shining into your room. Get black-out curtains for your room to block out street lights, providing a better sleep environment for you.
#4. Pillows And Mattresses.
Pillows and mattresses are also another important factors that affects the quality of your sleep. Do you experience neck stiffness or back pain? The firmness of your pillow and mattress both play a part. Have you also been using your mattress over 10 years? Then it’s time to change, especially for hygiene purposes!
#5. Do Not Sleep On Empty Stomach.
Do not go to bed on an empty stomach, but do not go to bed directly after eating as well! It will cause indigestion, making it difficult for you to sleep. If you’re feeling hungry just before bed, get a warm glass of milk before sleeping.
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#6. Exercise Regularly.
Exercise can help to boost the level of serotonin and decrease the level of the stress hormones in the brain, which in turn will help to increase the duration and quality of sleep. Moderate exercise is good for sleep but beware of overexercising! Studies have found that the time of exercise is critical as well. To promote better sleep, exercising in the morning before work is better than exercising in the evening.
#7. ‘4-7-8’ Breathing Method.
Not only is this ‘4-7-8’ breathing method a good exercise just before bedtime, it’s useful in situations when you feel stress at work or anxious. The breathing pattern aims to help relax the nervous system, calming and relaxing the body.
- Place the tip of your tongue behind your upper front teeth.
- Exhale through your mouth.
- Keeping your mouth close, inhale through your nose while mentally counting to four.
- Next, hold your breath for seven seconds.
- Exhale through your mouth and control your exhale while counting to eight.
- Repeat this cycle for at least three more times.