6 tips to help you sleep better

tháng 1 16, 2024

As many as 10 million prescriptions for sleep disorders are written by doctors in the UK alone each year, according to Mirror.

Sleep deprivation is a common problem for many people. Have you tried everything like counting sheep, taking a warm bath or drinking hot milk but still can’t get a good night’s sleep? Try the following tips to see if you can improve your condition.

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Left-nostril breathing: This yoga technique is said to lower blood pressure and help you find tranquility. Lie on your left side and cover your right nostril with your finger, then start inhaling deeply and slowly.

Tighten and relax muscle groups: Relaxing all your muscles is a necessary process to get a good night’s sleep. Lie on your back, breathe deeply and slowly through your nose while tightening your toes toward the front and then relaxing them. Then, continue breathing deeply and slowly, while curling your toes toward your knees and then relaxing them. Breathe slowly and tighten and relax muscles similarly from the feet to the buttocks, abdomen, arms… Squeeze and relax each muscle one by one. After finishing all, breathe normally again and you will start feeling sleepy.

Stay awake… stay alert

It may sound strange, but this is actually quite an effective way to get a good night’s sleep. Stay alert by opening your eyes wide, repeating the phrase “I will not sleep.” Your eye muscles will start to fatigue, making you quickly sleepy.

Reverse the memory

Recall the sequence of events in the day, like reversing a tape. This will help alleviate your anxiety. “Recall conversations, places, and even the sounds there, and you will quickly fall into a state of mind ready for sleep,” shared expert Sammy Margo – author of the book Good Sleep Guide.

Poor sleep makes the body tired Illustration: Shutterstock

Turn the alarm clock to the wall

When trying to sleep, many people have the habit of glancing at the alarm clock to see how many hours they have left to sleep. This only makes you more tense. Turn your alarm clock face to the wall to reduce stress and help you sleep better. Adding an eye mask can also be helpful in helping you fall into a good sleep.

Eye exercises

You can close your eyes and roll your eyeballs upwards three times. This is to simulate a natural action like when you droop your eyelids when you are sleepy. This action will activate the sleep hormone melatonin.