You’ve had your bath; turned the lights off; placed your phone in a drawer; tucked yourself nicely in bed. You’ve turned to the right and left countlessly, and it has been well over 20mins now, but sleep — wouldn’t — just — come.
And whenever you manage to get some zzzs, like a one-minute man, it just doesn’t last.
“Oh, not this night again,” you probably whisper to yourself. Seems familiar? If you’ve been finding it hard to fall and remain asleep, this one is for you!
Here are five proven things you can try if you want to fall and remain asleep.
Practice mindfulness meditation
Mindfulness meditation means sitting calmly; while you take slow breaths, observing your thoughts, feelings and sensations as they arise and pass. Researchers have found practising meditation helps to improve insomnia and overall sleep patterns.
Yoga is another body and mind practice that involves breathing, physical postures, meditation and relation techniques. Practising Yoga can help you improve the quality of your sleep.
Finding the time to exercise for at least 30 mins daily at a time that suits your needs can help you improve your sleep quality. Some exercises you can try are aerobics, strength training and powerlifting.
Avoid Eating Before Bed
Eating right before bed can trigger your digestive system and keep you awake at night. Also, taking lots of fluid before bed can overwhelm your bladder, causing you to wake up frequently and affect your sleep quality. So avoid eating or taking lots of fluid before bed.
Make Your Environment Sleep Ready
Making your sleeping environment conducive before jumping in bed can help you fall and remain asleep. Consider sleeping without light, and ensure your linens and pillows are comfortable so you won’t have to wake up at intervals due to bad sleeping posture.
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John Hopkins Medicine
Disclaimer: These articles are curated to entertain and educate you, but they shouldn’t substitute professional medical advice. If you suffer from severe sleep conditions, please contact a medical professional.