Tips

13 Simple Ways to Easily Fall Asleep

If you often have trouble sleeping, here are 13 useful ways to help you sleep better.

9 February, 2024

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Sleep doesn’t happen automatically, even when we plan to rest, there’s a high chance that we won’t be able to fall asleep. If you’ve tried many ways to treat insomnia without success, consider these 13 helpful tips to make it easier for you to sleep.

13 helpful tips to make it easier to sleep

Create a suitable sleep space

If you have a rough and old mattress, don’t hesitate to get rid of it when you don’t want to feel uncomfortable and have a restless sleep. Some small changes on the bed can also make it easier for you to sleep, such as using cotton bed sheets because they won’t make you itch.

Another tip is to use a satin pillow instead of a cotton one because it will give you a comfortable and cool feeling when you lie down to sleep. The optimal room temperature for sleep is between 26-28 degrees Celsius. The room must ensure proper air circulation.

Refer to 13 helpful tips that can help you easily fall asleep. (Illustrative image)

Turn off all lights

Total darkness is essential because light stimulates sleep hormones and increases body temperature by producing cortisol hormone, making you “awake like an owl”.

Accept your thoughts

The human mind is always active and generates new thoughts 24/7. Even when we sleep, the mind still works diligently to process events during the day and “make room” for new memories. For those who suddenly worry and have a sleepless night because of a few thoughts appearing in their heads, try following the suggestion of Robert Stickgold, a psychology professor at Harvard Medical School (USA). That is, don’t try to stop the thoughts in your head. Instead, accept them, let them exist for a while, and then allow them to disappear.

This approach is similar to meditation. There is no way to make the mind completely calm. So people who meditate simply accept new thoughts without judgment, then focus on their breathing. The effectiveness of this technique can be enhanced by imagining an image, for example, putting all thoughts into a hot air balloon and letting it fly away.

Stay awake on purpose

It may sound crazy, but trying to stay awake as long as possible is actually a long-standing cognitive-behavioral treatment for insomnia. This method is called “paradoxical intention,” a comfortable approach to sleep.

Persuade yourself that you really don’t care about whether you can sleep or not, and it is very likely that during that process, you will fall asleep at any time. Some studies have shown that many people with insomnia have reduced anxiety at night and sleep faster and easier when applying this method.

Avoid electronic devices

Most of us browse the internet before bed to check social media or for entertainment. Phones, TVs, and computers attract us. They keep our brains awake and vigilant. So, to sleep better, you need to say goodbye to your beloved phone.

We need to avoid these devices before bed because the light from them severely reduces the quality of sleep. Resist the internet if you stay up late because it only exacerbates your sleep problems.

Get out of bed

Lying in bed, feeling restless and uncomfortable, truly keeps your brain awake over time. When you feel you can’t sleep, get up and do something else like reading a book or playing Sudoku (a logic-based number puzzle game) – remember not to use your phone.

When you feel exhausted, you’ll want to get back to bed immediately. You can also try sleeping on a sofa or in another room; sometimes it works.

List unrelated things

This tip was introduced by a psychology student in the UK on TikTok and received a lot of positive feedback.

She shared, “A psychology professor taught me this trick to fall asleep in less than 5 minutes. It cured my insomnia. You start by listing everything in your head, but you have to make sure they are not directly related. For example: potatoes, Spiderman, violin… the more random, the better.”

Lighten your bladder

Do not drink too much fluid before bed because you will have to wake up in the middle of the night to solve the “problem” – which disrupts your deep sleep. Lighten your bladder before going to bed to bring a comfortable and relieved feeling.

Say no to stress

An important way to sleep is to get rid of worrisome thoughts from your mind. The sound of rain and soft music helps you fall asleep easily. If you are a worrier, avoid thinking about events that happened during the day. You should also avoid imagining scary or violent things. If you find yourself too distracted, play a melody and immerse yourself in the music.

Avoid napping during the day

Due to poor sleep at night, many people with insomnia tend to take naps during the day. Although short naps in a short period are associated with increased alertness, they can have a negative impact on sleep at night.

Avoid looking at the clock

Many people wake up at night and worry that it could be a sign of a disease. However, not being able to fall back asleep can disrupt your good night’s sleep. People who wake up in the middle of the night often tend to look at the clock and obsess over not being able to fall back asleep.

Even worse, frequently waking up and not being able to go back to sleep can make your body develop a habit of waking up in the middle of the night every night. If possible, it is best to keep the clock outside your room. If you need an alarm, you can turn the clock away and avoid looking at it when waking up at night.

Listen to relaxing music

Music can significantly improve the quality of sleep, even be used to improve chronic sleep disorders. A study of 24 young adults showed that music helps promote deeper sleep.

Choose a comfortable mattress

The mattress and bed sheets can significantly affect the depth and quality of sleep. You should choose a mattress with medium firmness to improve the quality of sleep and prevent sleep disorders.

The quality of the pillow is also crucial. It can determine comfort and neck curve. A small study found that an adjustable pillow is better for the quality of sleep compared to a feather pillow or foam mattress.

Finally, the fabric material of the sleepwear can affect sleep. It is best to choose comfortable, stretchable, and absorbent clothing.

Use essential oils

Various types of essential oils, while relaxing and relieving stress, can help improve sleep both in terms of quality and duration. Common scents that have a positive impact on sleep include:

Lavender.

Rose.

Peppermint.

Combined essence of lemon and orange.

Above are 13 helpful tips that can make it easier for you to sleep. Give them a try now.

Source: VTC.vn