How to fall asleep easily even when your mind is stressed?

In everyone’s life, there will surely be times when we feel tired, wanting to rest and quickly fall asleep, but in reality, even when lying in bed, curling up in a warm blanket, “sleep” still does not appear. This not only increases fatigue for the body, but also reduces the spirit.

According to research results, adults between the ages of 18 and 64 need to sleep from seven to nine hours each night. Adequate sleep can eliminate accumulated toxins in the brain, according to the National Institute of Neurological Disorders and Stroke (NINDS). When sleep quality is good, it also helps strengthen memory, restore the brain’s ability to concentrate, and rebuild muscles, along with many other benefits. Furthermore, there is evidence that chronic sleep deprivation can seriously affect health and cause many consequences such as increasing the risk of high blood pressure, depression, and diabetes, among others.

The body has a natural 24-hour cycle, called the circadian rhythm, which determines the time when fatigue sets in. The circadian rhythm is governed by a series of processes in the body, including metabolism and various hormone fluctuations. However, it is most manifested by the feeling of sleepiness and wakefulness. According to the National Institute of General Medical Sciences (NIGMS), a variety of external and internal factors affect the circadian rhythm, including light and temperature.

When it is dark, the biological clock sends a signal to the brain, where the pineal gland secretes melatonin – an important factor in the sleep process. Dianne Augelli, MD, a member of the American Academy of Sleep Medicine and an assistant professor of medicine at Weill Cornell Medical College of Cornell University, said, “Melatonin is a hormone responsible for signaling sleep. Basically, it sends a signal to the brain: ‘It’s time to go to sleep.’ By adjusting the environment, you can help the body recognize sleep signals better.

The Center for Disease Control and Prevention (CDC) states that “sleep hygiene” is a set of behaviors and practices that create conditions for healthy and effective sleep. People tend to start paying attention to sleep hygiene when they start having sleep problems. When you start establishing your own habits, you can discover why you have trouble sleeping every night.

Below are the top 12 best “sleep hygiene” methods that you can apply to fall asleep faster:

  1. Commit to consistent bed and wake times.

There are many reasons individuals give excuses for going to bed or waking up at the wrong time. However, the direct influence is on your body. Maintaining a consistent bedtime will establish a good habit for the body, making it easier for you to fall asleep.

  1. Limit your nap time.

A short nap in the afternoon plays an important role in replenishing energy for the body, preparing for activities in the evening. But you need to make sure it is a short nap (about 30 minutes) instead of lasting over 60 minutes. According to experts, when the afternoon nap is too long, the body will feel tired instead, even counterproductive. Besides, they also make it harder to sleep at night.

  1. Engage in gentle exercise before bed.

If you have trouble sleeping, get out of bed and engage in gentle exercise to relax your body. Listening to music or meditating are also great suggestions that you can apply.

  1. Avoid dozing off with the TV on.

Remember that when the sun sets, the pineal gland starts pumping melatonin into your bloodstream. When the environment continues to maintain light, it can interfere with melatonin signals that make it difficult for the body to fall asleep. Even if you fall asleep in front of the TV screen, the TV light can also reduce the quality of sleep.

  1. Eliminate other sources of light.

In addition to the TV, all other sources of light in the room also need to be eliminated to ensure a deep sleep. Therefore, the light from your phone, bedside lamps, etc. is something that experts believe should not appear at night.

  1. Consider the sound quality in your room.

Just like light, sound or noise from outside can make it difficult to fall asleep, leading to shallow sleep. If surrounding sound is an issue, consider closing doors, limiting their presence.

  1. Adjust the temperature in the room.

Light is highly regarded in promoting circadian rhythms, but temperature also plays an important role. As SELF previously reported, a room temperature of 60 to 67 degrees F is suitable for most people’s sleep.

  1. Exercise during the day (but not too close to bedtime).

The CDC states that a little more exercise can help you sleep easily. Experts are not sure exactly how the physiological mechanism works, but according to Johns Hopkins Medicine, exercising during the day helps promote deep sleep. However, note that exercising too close to bedtime can make you awake. This is because rhythmic exercise causes the body to release endorphins (helps the brain work harder) and raises body temperature.

  1. Perform some stretching exercises before bed.

If intense exercise before bed can make you alert, gentle exercise helps relax your body before sleep. Therefore, experts recommend that you spend about 5 minutes before bed to perform gentle movements, helping you fall asleep easily and have a deep sleep.

  1. Limit cocktails in the evening and drinks with caffeine.

Cocktails and drinks with caffeine are always beverages that make the body more alert. Therefore, if you use them in the evening, especially close to bedtime, difficulty sleeping is easily understood. The best time to consume these drinks is in the morning or at least 5 hours before bedtime.

When should you see a doctor?

There is a difference between difficulty sleeping, poor sleep due to external factors affecting your sleep, and difficulty sleeping due to weakened body condition. In fact, if difficulty sleeping lasts more than a month, an individual should go to a medical facility for examination and determine the root cause. In many cases, difficulty sleeping is a consequence of an underlying disease and needs timely intervention to prevent potential adverse effects.

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