Some people might say, “what’s so difficult about sleeping, just put your head on the pillow and fall asleep.” Unfortunately, for some people, it’s not that easy. While the amount of sleep required varies from person to person, sleeping for more than 8 hours can be harmful, as can sleeping for less than that. It’s normal to occasionally have trouble sleeping or insomnia. Try the following tips to help you sleep better:
- Set fix sleep schedule every day, you can keep flexible but do it around the same time. Try to sleep and wake up at roughly the same time each day, including weekends. Having a widely varying sleep schedule can cause insomnia. However, if you’re already tired and sleepy before bedtime, it’s okay to go to sleep. This is better than trying to stay awake.
2. Exercise. Try to exercise for at least 20 to 30 minutes a day. But don’t exercise too close to your bedtime (about 2 hours before bedtime).
3. Avoid caffeine, nicotine, alcohol, and food. All of these can be stimulants that keep someone awake. Try not to consume any of them at least 6 hours before bedtime. And of course, don’t eat a big meal at least 2 hours before bedtime.
4. Create a calming bedtime ritual. You can try taking a warm bath, reading a light book, or doing anything else you enjoy that can help you relax and fall asleep easier. Practice these things until they become a habit before bedtime.
5. Sleep until sunrise. If possible, wake up when the sun rises. Sunlight helps our body reset our biological clock every day.
6. Darken your bedroom. According to research, a dark room can make it easier to sleep. Even a small light from your mobile phone can reduce someone’s sleep quality.
7. Don’t lie in bed if you can’t sleep. Try doing something else, such as reading, listening to music, or meditating until you feel relaxed. Anxiety due to difficulty sleeping can contribute to insomnia. Go back to bed when you start feeling sleepy again, don’t let yourself fall asleep elsewhere or in another room.
8. See a psychologist. If your sleep problems persist and the above tips are difficult to do and don’t help, see a psychologist who can help you.