Many of us find it difficult when it comes to sleep. You feel sleepy but it's hard to sleep. There are others who find it very difficult to fall asleep. No matter which part of the world you go to, this is one of the problems that people have that the solution for some is taking sleeping pills. Usually a person is struggling when they have a big problem to bear so they often just go through it with alcohol.
These are safe ways to feel drowsy and sleep soundly like a baby.
Reading a book before going to bed- Get into the habit of placing a book by the side of the bed for quick access if needed. People often use reading books to fall asleep. It is good to lie in bed and the light is not too bright when you are the one reading the book. There is no need to be serious about reading, there are people who enjoy reading too much but it is one of the ways to get rid of tiredness and intense energy in the body to be replaced by a calm mind.
Discipline at bedtime- It is a big thing if you yourself have a set time for what time you should go to bed. But avoid practicing a bedtime that is too late, make it a habit to go to bed early every day. It is not only good for health but also for mental health. Designating the time you need to sleep is a great way to remind your mind that it's time to rest and relax. Don't train yourself to sleep when you want or when you close your eyes. Daily self-discipline when it comes to the right time to sleep helps to put in the mind good memories that will act as a reason for the brain to be relaxed and fall asleep quickly.
Eat Nutritious- It is important to eat on time and eat the right food or balance every day. What you eat has a big impact on the time you fall asleep and sleep soundly. Have a disciplined diet, eating fruits and vegetables helps. Don't eat a lot of meat, especially at night, because it's hard for you to fall asleep, it's also hard for you to sleep for a long time.
Room Temperature and Arrangement- The interior of the room must be clean, fragrant and airy, also make sure that the room is moderately cold. According to the study, the temperature of your body is one of the reasons to fall asleep immediately, causing its temperature to drop. It is better if the room is cool, but avoid too cold. One of the effective things to do is to use a fan or maybe open a window to circulate the air thoroughly.
Learn to do yoga- One of the recommended exercises before going to bed is yoga. It helps a lot because it relaxes the body and brain. What they call "Salute to the Moon" can be used in yoga because of its slow movement. It also helps in getting rid of calf and joint pains.
Meditation or Medidate- Think well or focus the mind is a method of meditation, the silence of the bedroom and soft or soft music helps. It is also a medicine for people with physical or psychological ailments. Practice breathing slowly, one of the uses is the "Ocean Breath" which calms oneself and allows one to sleep soundly and long.
Drinking Milk- Drink warm milk before going to bed, it feels great and makes it easier to drink. Drinking milk also helps the mind because according to others it is related to childhood which has become the experience of being breastfed by the mother and because of this it feels comfort and comfort. Try drinking a warm glass of milk instead of the usual cup of coffee, you will feel better the next morning.
Avoiding caffeinated foods and drinks- One of the most effective ways to sleep well is to cut down on addictive caffeinated foods and drinks. One of them is coffee, soda or soft drinks, tea and chocolate. There is a big problem that will be caused if you have a lot of caffeine that is introduced into the body every day. Be careful about what you eat and drink in order to sleep long and well.
Killing electronics- Nowadays everywhere you look everyone has a cellphone, laptop, and anything else made of electronics. It helps to sleep undisturbed, it's best to keep gadgets away from your bed to avoid using them while lying in bed. According to studies, the blue light that comes from electronic devices delays the brain from relaxing, try turning off the laptop, cellphone and so on before you go to bed.
Thick curtains- It is expensive but worth buying thick and durable curtains in the bedroom. You can also avoid streetlights, car headlights and neighbor's lights coming from outside your window. Sleep is also long in the morning because you are not exposed to the sunlight that usually causes you to wake up from a deep sleep.
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