I want to sleep better. Isn't this a common concern of busy modern people? With a busy schedule of work, play, time to meet clients and time for friends & family, often make people unable to immediately fall in sleep. 

So how do you get to sleep better? Luckily, there are tips and tricks that can help you switch to sleep mode and proceed to the land of dreams. From quitting your evening coffee to choosing sleepwear that's comfortable to wear, here are 11 simple tips to help you get a good night's sleep.

 

1. Watch Out for Caffeine After Evening

Don’t have caffeine late in the day 

While caffeine has the good effect of increasing concentration and promoting efficient performance, it can stimulate the nervous system and prevent the body from relaxing at night too. Caffeine remains in your blood for up to 8 hours, so you should refrain from taking caffeine after 3-4 pm. It's a bit disappointing for coffee lovers, but it’s worth to practice.

 

2. Let's Absorb More Natural Light During the Day

Get more bright light in the day The human body has a "circadian rhythm" which causes people to naturally fall asleep, wake up, and become hungry at fixed times. This circadian rhythm is exactly a 25 hours cycle, which would normally shift by 1 hour every day, but if you are exposed to natural bright light during the day, this 1 hour shift It will adjust you to 24 hours so you can fall asleep again at night at the same time.

Another tip to maintain circadian rhythm is to get up at the same time each day and fall asleep at the same time. When the circadian rhythm is disrupted, the sleep rhythm is also disturbed, which may cause sleep disorders.

 

3. Alcohol Before Going to Bed is Counterproductive

There is an old theory that alcohol induces sleep. Many people may have felt tired and drowsy after having a glass of wine, but this is actually a poor quality of sleep. This is because alcohol affects melatonin production at night. Melatonin is a hormone that causes drowsiness and regulates circadian rhythm. If you want to drink something just before going to bed, it's best to drink some water. 

 

4. Avoid Late Meals

Don’t eat too late 

Late meals, especially when they are large, can interfere with a good night's sleep. In general, the digestive system in the body works slowly at night, and metabolism during sleep is reduced. Many dietitians recommend that meals be completed at least 3 hours before bedtime, and that the evenings contain as few nutritious foods as possible. In other words, you should avoid skipping meals during busy days and trying to supplement your nutrition with a feast at night.

 

5. Take Melatonin

Melatonin is a hormone secreted by the brain and has the effect of causing drowsiness. Melatonin supplements are popular among people who suffer from sleep disorders, but you can actually get natural melatonin from a variety of sources. Ingredients containing melatonin include cherries, walnuts, oats, asparagus, peanuts, olives, grapes, barley, pomegranates and mustard seeds. That's enough to fall asleep.

 

6. Get a Sleep Environment

Consider your sleeping environment

If you have trouble sleeping, you may want to reconsider your bedroom environment. There are various tips to solve sleep problems, such as blocking external sounds and natural light. Move the TV in the bedroom to the living room to make it a dedicated space for sleeping.

 

7. Room Temperature

The temperature in the bedroom is also important for good sleep. One study found that room temperature affects sleep more than noise. If it's hot and humid and you have a hard time sleeping, try using an air conditioner and or a fan.

 

8. Let's Go to Bed with Comfortable Clothes

Wear comfy lounge and sleepwear

As much as you care about your bedroom environment and room temperature, what you wear and sleep on is just as important. Lounge wear and sleepwear, which are comfortable, breathable, and provide humidity control, are ideal for bedtime wear. Body’s lounge collection is made of soft bamboo cloth that is comfortable against your skin and breathes as if your skin is breathing.

 

9. Shower or Bath is Effective Before Going to Bed

The easiest way to get to sleep is to take a bath and soothe your tiredness of the day. Baths and showers feel good for everyone, but one study found that showers and baths before bedtime improve the quality of sleep afterwards, helping sleep faster, especially in older adults.

 

10. Books Reading

How you spend time before you go to bed affects the quality of your sleep. Reading lightly before going to bed can help you calm yourself away from all the worries of the day. Is there such a time before you go to bed? It's okay. You'll naturally want to sleep in 20 minutes. Ah, but be careful as watching TV does not produce the same effect.

 

11. Leave the Mobile & TV Screen One Hour Before Going to Bed

Stop looking at Mobile & TV screens at least an hour before bed

Many modern people spend a lot of time looking at the screen every day. We go to the computer during the day and watch the screens of our smartphones and TVs at night. To improve your sleep-wake cycle and get a healthy sleep cycle, stay away from your electronic screen at least an hour before bed. Digital detox (reducing the usage time of a digital device such as a smartphone) is very effective for getting emotional calm.