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Can't Sleep? Here's how to fix it

How to Sleep?

Getting a good sleep is one of the most important factors in our lives. For some it's very easy to fall asleep, while others suffers and won't even sleep for a day.

We've all had those days in which there are so many things going in our mind. Because of this, we can't focus our mind into going to sleep. This can also be caused by sleeping disorders or stress that will turn into insomnia.

Here's a list of ways to fix this habit:

1. Sleeping Schedule


Every morning, our minds will have a long list of different things to do throughout the day. We may become so busy at work that we can even forget to spend time on sleeping.

To fix this, setting a sleeping schedule is a great way. According to most doctors, it's much better to sleep earlier than late, so that your body will get enough to start tomorrow. These days, smartphones have built-in applications in which will remind you to get some rest, when your phone is still active during that specific time. 

2. Lowering Room Temperature


There's always a day in which you will feel that its super hot and that you to get an ice-cream to cool yourself down, and even during the night in your room.

If your room is too hot, you might have a hard time falling asleep. This is because we don't feel comfortable enough to fall asleep which will keep alerting our mind to stay awake. Try urning on your A/C (Air Conditioner) or Setting your thermostat to a cooler temperature between 60–75°F (15–23°C) could help. You could also try sleeping without using a blanket. 

3. Breathing Method


A common advice when it comes to sleeping problem, is to empty your mind. For some people, emptying our minds is much harder during sleeping.

The reason why we can't relax, is because we kept on thinking about anything that will keep us distracted and not focus on sleeping. One of these things can even be breathing. Which is why a method of breathing is created.

This method is called the "4-7-8" breathing method and here are the steps:
  1. Inhale and count for 4 seconds
  2. Hold your breath and count to 7
  3. Exhale for a count of 8
  4. Repeat at least three times

4. Avoid Clock-Watching


Sometimes it's normal for us to wake up in the middle of the night. It may be caused by nightmares or the need to use the bathroom. Normally, we can go back to sleep easily, but we aren't always lucky.

For some, It can be a challenge going back to sleep. Try not to look at the clock as this will start up your brain to start thinking about it such as how many hours of sleep before i have to wake up again? This will keep our mind distracted again and it may become impossible to go back to sleep. Another word for clock-watching is Insomnia.

5. Watch What & When you eat


Most people eat three meals a day, breakfast, lunch, and dinner. Sometimes we also like to consume some snacks if we still feel hungry after an hour or two, especially during nightfall.

The "You are what you eat" concept can be applied here. If you consume healthy food and exercise regularly, then it's quite easier to get a good sleep. Maintaining a balance diet is crucial and can effect our sleeping habit such as drinking coffee at night is not a good idea if you want to get at least 8 hours of sleep. High-fat foods have a higher chance of falling to sleep than those with high-carbs.

6. Turning off Electronics


People can get easily distracted, especially with technology keep on growing and improving nowadays. 

Most people who suffer from lack of sleep is because during the nighttime, they could be busy texting, looking through social medias or watching YouTube. It's best that you turn off all electronics devices which may distract you from getting a good night rest. Leave your laptop and smartphone on your desk when you're about to hit the hay.

7. Staying Awake


We can get really stressful just to force yourself to get to sleep. As we keep telling ourselves to just go to sleep repeatedly  whereas we could just say the opposite.

This may sound surprising but focusing on keeping yourself awake is actually making yourself to feel tired and sleepy. This is because our mind recognises that forcing to sleep is actually making us stressful, so why not just do the opposite?

8. Happy Thoughts


During the day, we will always have a stressful time. Getting yelled by our boss or forgot to do your homework, this will create panic and anxiety in our mindset.

At night, we can get rid of most of the emotions and stress by thinking of happy thoughts while sleeping. Happy thoughts such as what are the things you're looking forward to do tomorrow or someone you'll meet. Though this may help, just make sure that you don't get too excited as that will make it worse.

In conclusion, these ways may not always work for everyone but you could try more than of these ways, possibly a combination of some.

 Still finding problems with stress? Check out our other post | Stress: Our No. 1 Problem, Here are some tips and tricks
http://hlthylf.blogspot.com/2018/10/stress-our-no-1-problem-here-are-some.html

Links:
https://www.healthline.com/nutrition/ways-to-fall-asleep#section19
https://www.huffingtonpost.com/entry/15-ways-to-fall-asleep-faster_us_55dde3e7e4b04ae497054470
https://www.webmd.com/sleep-disorders/tips-for-better-sleep

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