Changing your sleep habits will help to improve your sleep problem (insomnia). It will make you fall asleep easily. There are few tips to have healthy sleep habits:
Tip #1:
Spending more time to outdoor activity during the day will help you easy to sleep at night. Stop your body produce melatonin (sleep hormone) by exploring sunlight in day; therefore, your body can produce melatonin easily at night. Besides that, exploring sunlight can refresh your mood and reduce your stress. However, remember prevent explore sunlight during 11am to 3pm, to prevent yourself get sunburn.
Tip #2:
You must follow the bedtime routine. Before you sleep, you can take a warm bath, dimming the lights, sipping a warm, drink a cup of milk, listening music or reading book, it can help you to get out from your stress. You reduce the level of light you exposed in the evening, easy to your body to produce enough melatonin hormone. Taking a warm but not hot bath can help for sleep too. It can relax your muscle and mind. Some people will choose to read bedtime story to aid them to sleep.
Tip #3:
You need to write down your sleep schedule and try to train yourself to sleep punctually. It helps to reset your body clock properly, makes you can fall asleep and wake up on time, so you will have a good quality sleep every day. The best time to sleep is from 10pm.
Tip #4:
You have to restrict your bedtime. If you spend a lot of time turning on the bed to get sleep or wake up from the bed, you might need to reduce the time as much as possible to increase the proportion sleeping time on the bed. It will help to your brain associate your bed with sleep. When it is become a habit, once you laid down on the bed, your brain will automatic send a message to your body is time to sleep. If you tend to sleep 7 hours per day and you have to wake up 7 am in the morning every day, then you have to restrict yourself sleep on 12am every night. Following this schedule every day will help to set your body clock properly.
Tip #1:
Spending more time to outdoor activity during the day will help you easy to sleep at night. Stop your body produce melatonin (sleep hormone) by exploring sunlight in day; therefore, your body can produce melatonin easily at night. Besides that, exploring sunlight can refresh your mood and reduce your stress. However, remember prevent explore sunlight during 11am to 3pm, to prevent yourself get sunburn.
Tip #2:
You must follow the bedtime routine. Before you sleep, you can take a warm bath, dimming the lights, sipping a warm, drink a cup of milk, listening music or reading book, it can help you to get out from your stress. You reduce the level of light you exposed in the evening, easy to your body to produce enough melatonin hormone. Taking a warm but not hot bath can help for sleep too. It can relax your muscle and mind. Some people will choose to read bedtime story to aid them to sleep.
Tip #3:
You need to write down your sleep schedule and try to train yourself to sleep punctually. It helps to reset your body clock properly, makes you can fall asleep and wake up on time, so you will have a good quality sleep every day. The best time to sleep is from 10pm.
Tip #4:
You have to restrict your bedtime. If you spend a lot of time turning on the bed to get sleep or wake up from the bed, you might need to reduce the time as much as possible to increase the proportion sleeping time on the bed. It will help to your brain associate your bed with sleep. When it is become a habit, once you laid down on the bed, your brain will automatic send a message to your body is time to sleep. If you tend to sleep 7 hours per day and you have to wake up 7 am in the morning every day, then you have to restrict yourself sleep on 12am every night. Following this schedule every day will help to set your body clock properly.
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