Do you find yourself being unable to sleep at night? Are you tossing and turning in bed from left to right, unable to find your ‘comfort zone’ to fall asleep? Are you counting sheep at 2 in the morning, hoping that it will bore you out and make it easier for you to fall asleep? Do you need some tips for better sleep?
You turn and look at that clock that is right at your bedside.
“Crap, it’s 3 a.m.”
We have all been there.
Getting good quality sleep is not so easy as we thought it is. Having a lack of sleep can cause disruptions in our daily lives. It causes us to be grumpy, and edgy. It makes us unable to perform our best, and it also causes health problems such as heart diseases, and strokes.
So, why do we have difficulties falling asleep at night? There are many reasons.
You could be stress about work; worrying about what to expect at work the next day. Or, you could be up all night thinking about that presentation that you have to give the next day. Or, you could also be worrying about your final exams.
With all those occupying your mind, falling asleep can be rather difficult. By the time you turn to look at the clock, it is already quite late.
“OMG, 11:03 already? I need to wake up in another 6 hours and 57 minutes!”
There is no easy way to guarantee that you will get awesome sleep. But, we do have a few tips and tricks to help you to sleep better and get those Z’s going.
The first thing to do when you want to try to sleep is to get that phone, and laptop away from you.
When you are using your phone, your mind is constantly distracted by social media such as Facebook, Instagram, Twitter. You keep browsing your news feed to get the latest news. You see your friends having fun at this club that you were supposed to go to but have work the next day.
Or, you could be up thinking about the ending of your favourite Korean drama episode that you watched earlier which kept you hanging. All these are distractions.
Electronic devices are distractions that will prevent you from falling asleep like a baby.
2. Take a hot shower
Hot showers help to relax your body. Taking a hot shower can help you to relax your muscles, and it is the next best thing to a massage. When your body is relaxed, you tend to get sleepy easier. Of course, do not take one right before bed. You should take a hot shower earlier in the evening and let your body cool down in time for you to sleep. Studies have shown that letting your body cool down after a hot shower can help induce sleep.
3. Drink chamomile tea
If you have insomnia and is having trouble falling asleep, try sipping a cup of chamomile tea about 30 minutes before your bedtime. Chamomile is a natural sleep inducer. It also relaxes your body and mind to help you sleep better.
4. Drink milk
Remember when you were younger, your mom or grandma tells you that drinking a warm cup of milk will help you to sleep better? Guess what, it actually works. That is because drinking a cup of warm milk can raise internal body temperature which relaxes you, making you calm and sleepy.
It can also be due to the fact when we were just a baby going “wah! wah!”. As a baby, we were fed milk to make us “sleep like a baby”. Which could be the reason why drinking milk can help us to sleep better.
5. Keep work off your bed
When trying to fall asleep, try not to take any work and do it in the place you sleep. When you bring work to the place that you sleep, your mind will think that the bed is a place of work and not for sleep, making it even harder to fall asleep.
Can you fall asleep in your office? Probably not right? Unless you are telling me that your boss allows you to sleep in the office. Or you are just plain bored with your work.
6. Essential oil
Essential oils are very helpful to help people with insomnia and sleep problems. Most of them have sedative effects on the body which is calming and relaxing.
Lavender and chamomile scents are very popular soothing fragrance in aiding sleep. Lavender is known to be a very effective sleep aid, and chamomile is known to relax the mind and the body.
Try adding a few drops under your pillow for you to take in some scent as you lay on your pillow to help you sleep better.
Getting quality sleep is not easy. However, you can try these tips and tricks to help you sleep better.