Nothing is more frustrating than not being able to sleep well. Your mind is racing about things that happened on the day. Night noises keep you awake. But people, there are ways to improve the unable to sleep problem. These tips are known as “Sleep hygiene”
1.Sleep only when you are sleepy.
-This can help you from wasting time. If you cannot fall asleep in 20 minutes, wake up and do something boring until you feel sleepy. ( p/s: You can read again your history book)
2.Don’t take naps
-Avoid taking naps during day time. This can assure you to feel tired at bedtime. If you cannot make through a day without nap, have it less than an hour before 3pm.
3.Get up and go to bed at the same time everyday.
- Even during weekends. When you sleep cycle has a regular rhythm, you will feel much better.
4.Retrain from exercise at least four hours before bed time.
-Although exercising is good for health, if you did it just before you go to be,. you will find it is very hard to sleep as your body is too tired. So limit the exercising time to have a great sleep.
5.Only use your bed for sleeping
- Avoid to use your bed for eating or watching television. So when you lay on bed. your bodies will know that it is time to sleep.
6.Make sure your bedroom is comfortable and quiet.
7.Use sunlight to set your biological clock
-As soon as you get up in the morning, go outside and turn your face to the sun for 15 minutes.
8.Take a hot bath 90 minutes before sleep
-A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy.
9.Have a light snack before bedtime.
-If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.