Tips

6 Tips to Improve Your Sleep

Are you tired of constantly struggling to fall asleep at night, despite trying countless methods like counting sheep, taking warm baths, or drinking warm milk? Well, look no further! We've got some small tips that might just be the solution you've been searching for.

Administrator

19 November, 2023

159

In the UK alone, doctors prescribe about 10 million sleep-related medications per year for patients, according to Mirror.

Insomnia is a struggle for many people. Are you desperate after trying everything such as “counting sheep”, taking a warm bath, or drinking hot milk but still can’t get a good night’s sleep? Try these tips to see if you can improve the situation.

Related news

New cause of insomnia

A new study by researchers at the University of Pittsburgh (US) found that insomnia is very common in people with asthma, according to Medical Daily.

Left nostril breathing: This yoga technique is said to lower blood pressure and help you find tranquility. Lie on your side, then cover your right nostril with your finger and start deep, slow breathing.

Squeeze and relax muscle groups: Relaxing all your muscles is a necessary process for a good night’s sleep. Lie on your back, take deep and slow breaths through your nose while squeezing your toes towards your knees and then relaxing them. Then continue to take deep and slow breaths, then curl your toes towards your knees and relax. Keep breathing slowly and tightening the muscles similarly from your feet to your buttocks, abdomen, both arms… Squeeze and relax each muscle one by one. After you finish, breathe normally again and you will start feeling sleepy.

Try to stay awake

It sounds strange, but this is actually quite an effective way to fall asleep. Keep yourself awake by opening your eyes wide and repeating the phrase “I will not sleep”. Your eye muscles will start to get tired, making you quickly drowsy.

Reverse memory

Think back on the sequence of events that happened during the day, like rewinding a tape. This will help reduce anxiety. “Remember the conversations, destinations, and even the sounds there, and you will quickly fall into a mental state ready for sleep,” shared expert Sammy Margo, author of the book Good Sleep Guide.

Lack of sleep can make your body tired Photo illustration: Shutterstock

Turn the alarm clock face against the wall

When you are trying to sleep, many people have a habit of glancing at the alarm clock to see how many hours they have left to sleep. This only makes you more tense. Turn your alarm clock face against the wall to reduce tension and help you fall asleep quickly. Wearing an eye mask can also be helpful in helping you fall asleep easily.

Blink

You can close your eyes and look upwards 3 times. This is to simulate a natural way of lowering your eyelids when you are drowsy. This movement will activate the sleep hormone melatonin.