If you are one of those people who can't sleep at night immediately, remember the following reminders to get a good night's sleep.
1. Get to bed at the same time every night and wake up at the same time in the morning.
You should know that your body has a circadian rhythm. This is the natural tendency of the body to keep it aligned throughout the day and night. Having a regular bedtime seems to be related to being able to sleep consistently.
2. Turn off the light and other light sources.
It is said to control the body's circadian rhythm more than anything else. It is caused by the hormone melatonin, which is regulated by the body through exposure to light. Melatonin lowers your heart rate and blood pressure so you can relax. In the dark, melatonin flows freely through the body. But when you're on the go, whether natural or artificial, the melatonin release stops. So scientists recommend avoiding using a cellphone, tablets or laptop an hour before going to bed. The light emitted by electronics confuses your body because it cannot know the time of sleep.
3. Avoid consuming caffeine before going to bed.
According to studies, the use of caffeine before bed affects the body for up to 12 hours due to poor sleep at night. So avoid drinking coffee, tea or other caffeine drinks if you want to fall asleep immediately.
4. Don't think and remember not sleeping.
How you think about sleep can affect your sleeping patterns. Worrying about not getting enough sleep is usually enough to cause you to have insomnia. It's called Sleep Onset Insomnia. In one study, it was shown that our mind is stronger than any drug. In double-blind studies, patients who were told they were taking sleeping drugs (even though they were not actually sleeping drugs) slept better than patients who were not told. So if you want to fall asleep fast, the answer is in your mind.
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