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Tips on Better Sleep

Tips on Better Sleep

Falling asleep may be the most difficult thing in the world if you are anything like me. I am the type that will be nodding off throughout the day but the second I lay in bed I am fully up, my mind just keeps going and going. It is so impossible to get me to go to sleep. After numerous restless nights, I have found some things that has help me improve my sleeping. And trust me, I used to be so sleep deprive being a med student and full time worker. Here are tips that has cure my sleep deprive:

 

Sleep routine (or at least try to have one haha) Try to go to sleep and wake up around the same time every day (even weekend). That sounds awful but this will help regulate your body’s clock and in time you will be able to fall asleep quickly and rest soundly. If you are having trouble sleeping at night, avoid naps during the day. If you really need one, try to keep in under 20 minutes.

 

Stay out of your mind. Hard as it may be, but try not to stress of what you have to today the next day. Take a deep breath in and let it out. If you are feeling anxious about something, make a brief note on a paper and postpone the worrying until the next morning. 

Power down. Turn off all electronics. Those emails, Instagram posts, texts will all still be there in the morning. Say goodnight to the world. By not using any electronic in bed or watching TV, your brain will associate the bed with just sleep and this would make it easier to wind down at night.

Sleep on a comfortable mattress and pillows.  Make sure your mattress is very supportive and comfortable. If you find yourself tossing and turning throughout the night, then it’s probably time to get a new mattress. Blame your pillow if you wake up tired with a stiff neck. Your pillow should provide enough support – not too fluffy and not too flat. 

Wind down.  Your body needs to transition into sleep mode, so spend the last hour before bed relaxing and calming down. Put aside any stress, turn off the “noise” of the day. Listen to music, take a bath, read something. 

Turn your clock away. Believe it or not, glancing at your clock during the night can keep your awake, your mind race with thoughts about the day to come.

 

Regular exercise. The more actively you exercise, the greater the sleep benefits. Just remember: exercise helps you sleep better. Gentle-mind body exercise are great to do just before you go to bed. 

Watch what you drink.  Try not to drink anything in the last two hours before bed. Getting up at night to go to the bathroom can make it difficult to fall back asleep. 

Sleep environment. Try masking the noises (i.e. neighbors, traffics) around you with a fan or sound machine. If that doesn’t work, try ear plugs. Most people, myself included, sleep better in a slightly cool room (roughly around 65 degree). Having a hot or too cold room can interfere with your sleep.

 

 

Hopefully these tips for better sleep cure the sleep deprive and difficulties. Definitely comment down below any tips and tricks that has helped you fall asleep!!!!!

 

 

 
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