Sleeping is a daily activity that is as important as eating. However, sometimes we don’t always find it easy to sleep at the same time, or don’t feel sleepy when our body should be resting.
So, here is a solution so that those of you who are having sleep disorders can quickly feel sleepy and don’t end up having insomnia or staying up late. Listen up, Beauties!
1. Take a shower with warm water
Take a shower with warm water/Photo: Pexels/Sora Shimazaki
Quoting Healthline, research in 2019 suggests that bathing in warm water 1-2 hours before bed can help you sleep faster. Research also found that bathing in warm water 10 minutes before bed can improve a person’s sleep quality.
2. Listen to calming music
Listen to relaxing music/Photo: Pexels/Oliver Sjostrom
It is recommended to listen to instrumental music which can help increase the readiness, quality and duration of your sleep to prevent insomnia. You can listen to the sound of rain, birds chirping, running water, waves, and the like which can have a relaxing effect.
3, Turn off all gadgets
Turn off all gadgets/Photo: Pexels/Ketut Subiyanto
Turn off the television, video games, cell phones, laptops, and the like that can make it difficult for you to start finding a comfortable sleeping position. Gadgets that are still on can keep your mind active and this can ruin your sleep hours, Beauties.
4. Use Aromatherapy
Use aromatherapy/Photo: Pexels/Monicore
Research shows that aromatherapy can help improve sleep quality and reduce a person’s feelings of stress, anxiety and depression. In addition, the aroma of lavender and peppermint from aromatherapy is considered to help improve sleep quality and provide a calming effect that encourages people to sleep quickly.
Writing before bed/Photo: Pexels/Cottonbro studio
Some people may have difficulty falling asleep because their thoughts are constantly racing. If you experience this, try journaling and focusing on positive thoughts so that your mind calms down and you can sleep faster. The benefit is reducing worry and stress before bed.
6. Reading Books
Reading books/Photo: Pexels/Koolshooters
Reading conventional books, aka printed books, can help you fall asleep quickly. The effect is different if you read a digital book on a laptop or other gadget, which actually stimulates your eyes to continue reading and doesn’t want to rest. So, try to read for an hour before bed so that your eyes get tired and feel sleepy quickly.
Working Out/Photo: Pexels/Alexy Almond
Reporting from Sleep Doctor, all types of exercise can basically improve sleep quality. For example, cardio and aerobic exercise can increase heart and lung activity, thereby reducing symptoms of depression and apnea that disturb your sleep.
Apart from that, there are also strength or endurance training and high-intensity exercises that can improve the quality of your sleep if done consistently. Lastly, yoga and stretching before bed can help improve mood and make people fall asleep faster.
Want to be one of the readers who can take part in various exciting events at Beautynesia? Come on, join the Beautynesia reader community, B-Nation. How to REGISTER HERE!