Here’s what to do if you find trouble in falling asleep. By Janice Sim
1. Come up with a relaxing bedtime ritual.
Try doing the same things every night before bedtime to tell your body that it’s time to go to sleep. It could be taking a warm bath or reading a chapter from a book. Relaxing activities can help your body ease into drowsiness gradually.
2. Sleep and get up at the same time everyday.
Stick to an organised sleep schedule that will help to set your body’s internal clock and improve the quality of your sleep. Your body should wake up naturally without an alarm if you’re getting enough sleep.
3. Skip out on late night telly time.
The light from the TV can suppress melatonin, a hormone which helps regulate sleep and wake cycles while most programmes stimulate your brain rather than helping it to relax.
4. Exercise regularly.
People who exercise on a regular basis tend to sleep better and feel less sleepy during the day. It also increases the amount of time you spend in the deep stages of your sleep.
5. Avoid alcohol before bedtime.
Although indulging a glass of red can help you fall asleep much faster, it causes a lot of brain arousal later through the night, effectively disrupting the quality of your sleep.
6. Invest in essential oils.
Lavender, in particular. The herb is known for improving slow-wave sleep, where your heartbeat slows and your muscles relax. Psychologists at Wesleyan University in the United States did a study on the difference of sniffing lavender essential oils and distilled water and found that subjects who whiffed the oils slept more soundly and felt more energetic the next morning. Try sprinking a few drops of lavender oil onto your pillow before sleeping.