After posting my article on “How To Wake Up Earlier In The Morning?” last week, a few of my friends approached me to post something about sleep instead. My roommate just can’t sleep earlier at night, because she’s too used to studying late night. Another friend of mine has always had problems with dozing off when she’s studying, and is still facing a problem with it.
I really am not a professional, but I do have insomnia problem for my PMS too. I’m unable to sleep early about 1-2 weeks before my period, and that is like 1/3 of the time. A few days ago, after going to bed at around 10.30 p.m., I woke up at 12 midnight feeling wide awake and almost proceed to make my breakfast (because I thought it was 6.30 a.m.) It was quite funny, but I think it was my hormones fooling around with my body.
Either you can’t fall sleep or you get sleepy too easily, a good quality sleep is the key factor behind your problem. These are some tips I found that are quite helpful along my way of solving my sleeping problem:
1. Have a fixed sleeping time
Instead of adjusting your sleeping time to match your task (i.e. staying up late to do your homework), adjust your work time to match your sleeping time instead. Get a sleeping routine that your body will get used to, and once you have it fixed, your body will easily fall asleep at the time you want to.
If you want to train yourself to sleep and wake up earlier, get yourself really tired by waking up early (after a late night sleep) or go work out, you will be able to sleep early due to exhaustion that night and wake up earlier the morning after.
2. Workout, or at least, Exercise regularly
Going to the gym has helped me largely in solving my sleeping problem. On days that I workout, I am able to fall asleep so easily. While I understand that it is hard to make time for gym when you are busy, try to take out about 30 minutes your day to make yourself tired. Do some jumping jacks in your room, watch a 15-minute Blogilates video on Youtube. Exercise at least 3-4 times a week, it helps.
3. Avoid alcohol and caffeine, have a healthy eating habit
Before you take a sip, ask yourself if you really need to drink that cup of coffee or beer. If you do, go ahead. But if you’re complaining that you’re insomniac, STOP IT. What you eat affects how your body process when you sleep, and a cup of coffee or alcoholic beverage will affect the quality of your sleep.
Foods that are high in melatonin helps regulating your sleep and wake cycle. You can also check out this list of 16 foods that help you sleep . And yes, rice is in the list, which explains why we sometimes get sleepy in class after lunch.
4. Come up with a relaxing bedtime ritual, and set up a sleep-friendly environment
Read a book, light a scented candle, drink a caffeine free tea, listen to a lullaby playlist, do whatever that calms you down after a long day. I have a book I set aside for bedtime reading, and I would switch off my room lights and turn on my fairy lights about 30 minutes before I sleep. This familiar ritual will remind your body that it’s sleeping time, just like how the dim light helps to get my body ready for sleep every night.
5. Take your gadgets away from your bed
This is a 21st century problem that I also am guilty of. It is hard to ignore your phone before you go to bed, or right after you wake up. But if you really think about it, do you really need to check those information right on your bed? Can’t you respond to the text or comment on the next day when you are free?
What I did to minimize my distraction when I go to bed is that instead of muting my phone right away, I used the “Do Not Disturb” function on my iPhone. With this function, my phone will be muted, but the second phone call from the same person within 3 minutes will not be silenced. That way, I don’t need to worry about missing emergency phone calls.
And that’s the 5 things that you can do to get a better sleep. They are pretty common sense, but just like staying healthy, we tend to ignore these little things as we get busy with life.
I am ending this post with a cute info graphic I found on Pinterest about why you need more sleep. It is quite long but it is really cute and informative. Take your time to look at it, because the only way to get better sleep is to understand the importance of your sleep. That way, you will be motivated to improve your sleeping habits.
That’s it for this week, sleep well everybody!