It's me again...after a month.....kinda.
So this week I'll sharing tips that I'm sure a lot of people wanted to know about because they are struggling with it everyday. Including myself.
Difficulty to fall asleep. This has happened too many times and it ended up making us feeling unhealthy and not fresh to start our day.
Don't lie and say that you're not facing with this issue. LOL
Anyways, without wasting any time and my energy for typing, let's begin with the tips.
How To Fall Asleep:
1. Avoid Naps
Naps during the daytime can disrupt your sleeping pattern especially those that is longer than 2 hours and/or close to evening time.
Try to avoid taking long naps or taking naps that are close to the evening. Even though it might be difficult (trust me, I know) but this kind of naps will be the cause for you to not get a sleep at night.
2. Stick To Sleeping Schedule
Related to the first tip, try to make a sleeping schedule and follow it even on weekends. This will help to regulate your body with the time and you can have a good night sleep.
3. Avoid Alcohol & Heavy Meal
This is also true for me. I mean not the alcohol part, I don't drink alcohol 😇. I mean regarding the heavy meal in the evening.
Having a heavy meal (and apparently alcohol too) a few hours before you sleep can cause discomfort from indigestion. Hence it will disrupt your sleeping pattern/schedule.
4. Listen To Music
This may not work for everyone but for some people (including myself) listening to music can calm them down and help them to fall asleep easier.
5. Exercise During The Day
The term exercise here doesn't necessarily you go to the gym and workout. Just by doing some chores and heavy work, can increase the duration and quality of your sleep.
But
It is better to exercise early in the morning compare to working out later in the day.
6. Get Comfortable
Try to find a comfortable sleeping position. It is said to be essential to be in position that you are comfortable with.
Or as someone once said, just imagine how comfy your pillow is. It could also be a big help in making you fall asleep 😀
7. Avoid Using Your Mobile.
I know this seems like an opposite thing comparing to tips #4 but what it means by saying avoid using your mobile is that you should not be scrolling (and judging) through your social medias.
Though a lot of people might not agree with this but there was a study that shows people who are addicted to texting or being on social medias, tend to have a lower sleep quality.
8. Switch Off Lights
Keeping your room as dark as possible when going to bed might help bring on sleep. This will be kind of an indication to your body telling it that it is night time.
9. Practice Journaling
Sometimes we tend to think about things and it causes us to stay awake (I can relate to this, big time. LOL) . This could also lead to anxiety and stress.
Research has shown that writing on your journal and focusing on positive thoughts can calm your mind and help you sleep better.
Which lead us to the next tip.
10. Visualize Things That Makes You Happy
It is believe that if you visualize a place or a moment that makes you feel happy and calm, instead of negative thoughts, it will help you from staying up at night.
11. Limit Caffeine
This one is kinda sorta related to tip #3. Caffeine can disrupt your sleeping and sleeping pattern. Though the effect of it may be different to certain people, it is better to not take any caffeine 6 hours before your bedtime.
Caffeine is not only found on coffee but also in chocolate, sodas and energy drinks.
Instead of drinking coffee, try switch it up to tea. It is said that chamomile tea can help you sleep.
12. Read A Book
Reading a book can be relaxing and may distract you from anxious thoughts which can lead to you ended up not sleeping.
However, try not to read a book that can cause strong emotional responses. And for some people, if they find the story is interesting, they might end up reading the whole book in 1 night.
13. Taking A Hot Bath Or Shower
Taking a bath or shower can be relaxing and help prepare the body for sleep.
14. Try Sleep-Enhancing Supplements
Honestly, I don't really recommend this because for some people they might ended addicted to it. I might be wrong but there's always for that possibility.
But if all of the above tips doesn't help, maybe with supplements, it could help you fall asleep and get enough sleep.
15. Speak To Professionals
If you still having trouble sleeping, don't be afraid to talk with your doctor or to seek a professional to help with your sleep deprivation.
So that's all I got for you all this week. I hope this tips help you with your sleeping problems.
Let me know if you have other tips that I might have missed out. And if you like another tip blog post, feel free to let me know.
Leave your opinion on the comment below. Share this post if you like sharing. Click on the reaction boxes below. And follow BATC for more post.
Love Always,
Zac
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