Don't rush, just let yourself feel sleepy | 7 tips to naturally fall asleep
I wonder why my thoughts seem to expand so much at night.
The moment I get into bed, things that I would have forgotten about during the day become the subject of a late-night mental meeting.
I'm sure everyone has had the experience of reaching for their smartphone on a night like that and thinking, "I can't sleep anyway, so I might as well check it."
Here are seven ways to deal with those sleepless nights.
We will gently introduce tips to help you relax and gently approach natural sleep.
【table of contents】
- On the other hand, why can't I sleep at night?
- You can do it right now! 7 ways to cope when you can't sleep at night
- ① Eat a small midnight snack
- ② Put down your smartphone and open a book
- 3. Count down instead of counting sheep
- ④ Set the room light to "night mode"
- 5. Try breathing to induce sleep
- ⑥ Prepare for bed with herbal tea
- 7. The "If you can't sleep, get up" strategy
- Habits for good sleep you can do all day long!
- Small tips to help you sleep better
- Finally, sleepless nights aren't so bad
On the other hand, why can't I sleep at night?
The reason is very simple.
Your brain or body is just whining, saying, "I don't want to go to sleep yet!"
Here are the main reasons.
- Stress and anxiety cause the brain to overheat
- Using your smartphone right before going to bed excites your brain
- Hunger or digestive restlessness
- Too much caffeine or alcohol
- My daily rhythm is disrupted
In other words, your body is still in "active mode."
So, all you need to do is gently switch them into sleep mode.
Don't rush into thinking, "I have to sleep!", but instead gradually guide your child into the world of sleep.
You can do it right now! 7 ways to cope when you can't sleep at night
① Eat a small midnight snack | You can't sleep on an empty stomach
Do you have the impression that eating late-night snacks is bad?
But in fact, a light late-night snack can actually help you sleep.
When hunger persists, blood sugar levels drop and the wake-up hormone orexin becomes active.
This makes me even more awake.
Recommended late-night snacks
- Warm udon noodles (preferably lightly seasoned)
- Mild-tasting vegetable soup
- Small rice balls
- Bananas (especially ripe ones)
The key is to choose foods that are easy to digest and warm the body.
Let's save the pizza and fried chicken for another fun party.
▼Quick information
Bananas contain tryptophan, which is a precursor to the sleep hormone melatonin.
② Put down your smartphone and open a book | Say goodbye to blue light
The blue light from smartphones is like a final boss that wakes up your brain.
If you want to sleep, first put your phone away.
Recommended reading genres
- Essays (heartwarming)
- Travelogue (relaxing and traveling)
- Classical literature (with surprisingly sleep-inducing rhythms)
Take your time turning the pages under the gentle light.
That alone will open the door to sleep little by little.
▼Quick information
When using a reading light, it is best to choose a warm light below 3000 Kelvin.
3. Count down instead of counting sheep | Subtraction makes you daydream
Have you ever found yourself feeling more awake while counting sheep, "One, two..."?
If you are such a person, we recommend the "countdown method."
It's easy to do.
- Starting from 100
- Subtract 99, 98, 97...
If you find yourself thinking, "Huh, what number am I on now?", that's a sign that you're starting to relax.
Let yourself fall asleep.
4. Set the room light to "night mode" | The magic of orange
Use indirect lighting and warm-colored lights one hour before going to bed.
Recommended lighting
- Floor lamp
- Stand lamp
- Reading light (slightly dim)
Just by changing the color of the light, your brain will be tricked into thinking it's time to go to bed.
▼Quick information
Lighting a candle is also effective (just be sure to keep an eye on it when using fire).
5. Try breathing that induces sleep | "4-7-8 breathing method"
The magical breathing technique "4-7-8 breathing" relaxes a tense brain and body.
manner
- Breathe in through your nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale slowly through your mouth over 8 seconds
Repeat this about four times and your body will drift into sleep mode.
▼Quick information
This breathing technique can also help relieve anxiety, so it's great for those days when you're feeling stressed or irritable.
⑥ Get ready for bed with herbal tea | Caffeine-free and safe
If you're drinking tea in the evening, choose decaffeinated herbal tea.
Recommended herbal tea
- Chamomile tea (the ultimate relaxation drink)
- Lavender tea (to relieve mental tension)
- Lemon balm tea (for a positive mood)
The key is to brew it lukewarm, not too hot.
Enjoy the aroma and relax.
7. "If you can't sleep, wake up" strategy | Turn it into free time
If you can't sleep, just get up and do it.
Good things to do
- Read a book
- Light stretching
- Keep a diary
In fact, "forcing yourself to sleep" is the biggest stressor.
Think of it as free time and enjoy it at your leisure.
Habits for good sleep you can do all day long!
morning
- Open the curtains and let the sunlight in
- wake up at the same time every day
noon
- Do some light exercise (even a walk is fine)
- Caffeine until 2pm
night
- Make time to relax (read, stretch, etc.)
- Avoid using smartphones and computers as much as possible
▼Quick information
If you take a nap, keep it to 20 minutes or less so that it doesn't affect your sleep at night.
Small tips to help you sleep better
- Keep your bedroom temperature moderate (18-22°C is best)
- Pack your favorite pajamas
- Burn aroma and relax with the scent
- Write a gratitude journal before going to bed (3 good things that happened today)
Finally, sleepless nights aren't so bad
On sleepless nights,
There's no need to rush.
You don't have to force yourself to sleep.
If you think, "I can't sleep,"
It may be proof that you have lived today to the fullest.
Are you okay.
Sleepiness will come to pick you up.
Don't rush, stay calm.
I hope you have a good dream today too.
Good night 🌙
