5 "Best Sleep Methods" You Can Start Using Today
If you change the quality of your sleep, your day will change.
5 "Best Sleep Methods" You Can Try Today + Additional Tips
Lately, no matter how much I sleep, I just don't feel refreshed.
The morning alarm feels like the enemy.
In the afternoon, my concentration seems to disappear.
I'm sure everyone has had that experience.
But with just a few simple tips, the quality of your sleep can really change.
In this article, we will introduce five of the "best sleep methods" proposed by HIRUNEGAO.
All of these tips can be put into practice immediately, making them perfect for anyone thinking, "Maybe I should take a closer look at my sleep."
At the end, we'll also introduce some extra tips to further improve your sleep, so be sure to read to the end.
① Set a fixed wake-up time
"I stayed up late yesterday, so I'll sleep until noon today"...I totally understand that feeling.
But actually, this is a bit of a hassle for your body clock.
Try to keep your wake-up time consistent every day . A good rule of thumb is to keep it within 30 minutes of your usual wake-up time, both on weekdays and weekends.
Once you get into this rhythm, you'll naturally feel sleepy at night and find it easier to wake up in the morning.
② Get some sun in the morning!
Exposure to the morning sun turns on a switch in your brain, setting the timer for the sleep hormone "melatonin"!
Even on cloudy days, the brightness outside is several times greater than that inside, so don't just dismiss it thinking, "It's not sunny..."
Just opening the window for 15 seconds when you wake up in the morning can have a big effect.
3. If you feel sleepy in the afternoon, take a nap.
It's natural for the body to feel sleepy between 1 and 3 pm. Taking a 15 to 20 minute nap is effective and not forcing yourself.
- Increase concentration
- Increased work efficiency
- Feeling refreshed
However, sleeping for more than 30 minutes will have the opposite effect , so don't forget to set a timer!
④ The best time to take a bath is 90 minutes before going to bed.
People feel sleepy when their body temperature drops, so the trick is to raise your body temperature in the bath and then slowly lower it.
Ideally, take a bath 90 minutes before bedtime . Relax in water between 38-40°C for 10-15 minutes.
⑤ Isn't it time to stop using your smartphone before going to bed?
After getting into bed, I check social media on my smartphone.
Have you ever felt like an hour has passed before you knew it...and now it's already 2 o'clock?
It's the ultimate enemy of sleep.
The blue light from smartphones inhibits the secretion of melatonin , preventing sleepiness. Moreover, social media and videos are highly stimulating to the brain.
Please try the strategy of not bringing your smartphone into the bedroom .
Review: The best sleep methods
| Methods | A brief explanation |
|---|---|
| Fixed wake-up time | Prevents deviation of the body clock |
| Bask in the sunlight | Melatonin timer setting |
| Take a nap | Perfect for regaining focus in the afternoon |
| Take a bath 90 minutes before bedtime | Controls core body temperature well |
| Don't look at your smartphone | Cools down the brain and promotes sleep |
Take your sleep to the next level with these little extra tips
- Caffeine before 3pm : No caffeine after that.
- Gentle indirect lighting : Relax with orange light.
- Stretch before bed : Simply stretch your body gently to improve blood circulation.
- Use the power of fragrance : Aromas of lavender and bergamot are also great.
Conclusion: Sleep is the foundation of life
If you're thinking, "I haven't been feeling well lately..." the first thing you should do is reassess your sleep habits.
The quality of your sleep each day will affect your energy levels during the day.
If you sleep well, the morning air will feel more pleasant than usual!
Try incorporating at least one of these into your life today.
Little by little, but surely, your daily life will become more organized.
