How to lose sleep?

How to lose sleep?

According to many studies, insomnia is a common problem for many people. Especially in the period of the last few decades, the number of people at young age has lost sleep. The reason for insomnia may be due to late sleep, which has been formed into habits, stress in life, bad impacts from the surrounding environment .

Many people have to look to sleeping pills to solve this problem but this is not a good and long-term method. In this article, please have some small suggestions to help you fall asleep more easily.

Create a good environment for sleep

Having an environment with the right temperature, comfortable space will make it easier for you to rest. This also depends on personal conditions, but try to invest in the bed, the best bedding you can afford. When sleeping, wear comfortable clothes such as pajamas and wide-sleeved T-shirts. Don't wear tight clothes and bundles, your body will feel very secretive and this will only make you more difficult to sleep. Next, light is also a must. It is best to turn off the lights when sleeping or just leave a soft light source like a night light. If you sleep in the morning or avoid the light, try to turn to the lightest side, try using a blindfold.

People who are insomnia are often very sensitive to sounds, sometimes just a strange sound can make you stay in a state of being ragged and startled. So how to proactively solve sound related issues? In fact, for many people, they are more likely to fall asleep under certain noise conditions. For those who like quietness, try some tools like headphones and earplugs. If you are bothered by street noise, home repairs or similar annoying sounds, try to find a way to overpower them with music (in conditions where the noise is not too loud). Listening to soft music like non-verbal music with moderate volume will also help you relax and go to sleep easier. If you like, listen to your favorite songs and sing along, so you'll probably sleep when you don't know.

Also, try to be neat and clean. If you unfortunately have leftovers from the previous meals around the bed, in the room, you will probably endure some smells that are not easy to smell and most likely make you unable to sleep. In some cases, you can use a little essential oil with the right fragrance.

Relax

Relax your body, lying in the position you feel most comfortable with. And what should you think about now? The advice is not to think about the things you are worried about, the fun things or the important things in your life because they will make you nervous, your mind is disturbed and more stressful. Try thinking about boring things. One trick is to think about things you don't like, imagine and turn them into black, just like that until you fall asleep. Listening to music, reading books are also activities you should do before going to bed.

Recognize the distractions around

Even though you tried but you always feel disturbed by things around you, you'll always try to remind yourself: 'I didn't hear the clock ticking,' 'my legs are itch and it will pass. quickly ',' the snoring of the next person doesn't bother me '. However, it seems that the more you want to ignore it, the harder it will be to sleep and focus on those unpleasant things. Try to admit them and find a solution like drowning out unpleasant sounds, make your body more comfortable or simply get up and drink water then go back to bed. Chances are then that distractions won't be as great as you think. If things still don't work, focus on your breathing, practice breathing as follows: lie on your back, take a deep breath, exhale gently, do so four times continuously then take a few seconds and continue. Breathing this deep can help your mind less inhibited with the surrounding discomfort.

Use imagination

Speaking of trying to sleep, people often use sheep counting methods. This is a method based on your imagination. In addition to counting sheep, you can imagine a picture, a fictional story and think about it. But this imagination should be directed towards light things like the sky, a waterfall . roughly something that makes you feel calm and does not make you nervous. You can imagine that you are lying under a starry sky, imagining a clock movement that fluctuates evenly before your eyes. Regular, boring things will help a lot.

Long-term measures

In addition to going to bed and trying to find ways to sleep with the immediate methods above, you should pay attention to the physiological state of your body, your friend's habits to adjust them accordingly. This is very important because if you lose sleep for a while, it is likely that the cause is in your daily routine.

First , reduce coffee and heavy teas, especially after 5 pm because they contain caffeine, which causes insomnia. Another drink that should be avoided is alcohol, although alcohol has a calming effect and is easy to make sleepy, if you take advantage of it for a long time, it will cause addiction and health damage. On the other hand, people who drink a lot of alcohol will sleep when they are still fermented and often wake up in the middle of the night, when the yeast is gone.

Regarding eating , you can snack on foods containing carbohydrates, calcium, a little protein before sleeping. Suggested foods are bananas, avocados, peanuts, milk drinks, cereal bread. You should not eat too well and not be hungry, both of which will make it difficult to sleep. Hot, spicy foods, too much protein are not recommended.

If you are a person who likes sports, fitness, jogging . do not do them within 3 hours before going to bed because according to research your body will be affected within 3 hours after exercising and reducing secretion melatonin (helps regulate sleep). It is best to exercise early in the morning or early in the afternoon. And to have a good night's sleep you should not sleep during the day. If you need to rest with a nap, this sleep should not last more than 15 minutes. A warm bath 15 minutes before bedtime is also a way to relax, when taking a bath, go straight to your bedside.

Another important thing to note is that you should try to control your life, emotions of anxiety, depression contribute significantly to making you sleepless. Look for therapies like yoga, meditation, sports . If your mood is serious, you should go to your doctor and have some psychotherapy sessions. In addition, you should also have a reasonable time schedule, the time to go to bed every day should not be too different because they will make you psychologically disturbed.