If you encounter problems with sleep, feel sleepless, or would like to adjust your sleeping cycle, including for those experiencing jet lag, we recommend useful techniques to help you calm down and sleep better. We have three great combinations:
Controlled Environment:
- Good Mattress: You should try it first when you go to the store and consider comfort, fit, firmness, and back support. Most people use it for about 6-8 hours per day.
- Bedding: Have some bedsheets and pillow covers that are easy to clean and feel fresh.
- Room Temperature: Maintain a comfortable room temperature (neither too hot nor too cold).
- Safety: Ensure safety with locks on doors and windows to feel safer and more private.
- Clean Air: Keep the air clean and fresh without mold smells. Some researchers suggest that lavender essential oil can help improve sleep.
- Pest Control: Ensure the room is free from mosquitoes, fleas, lizards, and ants.
- Comfortable Pajamas: Wear whatever you feel comfortable in, whether it's underwear, silk pajamas, socks, or nothing at all.
- Lighting: Make your room dark by turning off lights or using soft, warm lights based on your preference.
- Sound: Choose a sound environment that suits you—natural sounds, lullabies, or complete quiet. If you live in a noisy area, earplugs and an eye mask can be helpful.
Diets and Supplements:
- Meal Timing: Avoid heavy, big meals, spicy, or sweet foods 4 hours before sleep as the body needs 2-3 hours to digest food.
- Pre-Sleep Snacks: Two hours before sleep, consider having warm milk and a banana.
- Caffeine: Avoid caffeine beverages and snacks after 4 PM.
- Chamomile Tea: Drink warm, 100% chamomile tea without caffeine an hour before bed.
- Supplements: Consider dietary supplements such as Vitamin B6, B12, D, Magnesium, and Melatonin (3-10 mg). Start with a small amount and adjust as needed. Too much can have side effects.
- Melatonin: This hormone helps regulate sleep and is useful for jet lag, insomnia, or adjusting sleep cycles. However, consult a doctor if you have chronic illnesses or if you're taking high doses.
Light Activities:
- Relaxation: Do not stress or overthink at bedtime. Think of sleep as a natural gift that repairs your body and refreshes you.
- Gentle Exercise: Engage in gentle yoga or exercise for 10-30 minutes between 4 PM and 7 PM.
- Regular Bedtime: Try to sleep at the same time every day.
- Warm Bath: Take a warm shower or bath before bed.
- Alternative Activities: If you can't sleep, change activities and try reading a book in a chair.
- Meditation: Practice meditation to help relax.
Additional Tips:
- Dry Throat: If you have a dry throat, place a bowl of water on the bedside table.
- Daytime Naps: Avoid daytime naps if they interfere with nighttime sleep.
- Back Pain: Change positions between lying on your back and sides to relieve back pain.
- Asthma: People with asthma should sleep on their right or left side for better breathing.
Mental Health:
- Stress Management: Incorporate stress management techniques such as deep breathing exercises, progressive muscle relaxation, or journaling before bed.
- Professional Help: If anxiety or stress is significantly affecting your sleep, consider seeking help from a mental health professional.
Hydration:
- Hydrate Wisely: Drink enough water throughout the day but reduce fluid intake an hour or two before bed to avoid nighttime trips to the bathroom.
Sleep Diary:
- Track Your Sleep: Keep a sleep diary to monitor your sleep patterns, including the time you go to bed, wake up, and any nighttime awakenings. This can help identify any habits or patterns affecting your sleep.
Routine:
- Bedtime Routine: Establish a consistent bedtime routine that includes relaxing activities like reading, listening to soothing music, or practicing mindfulness.
- Wake-Up Time: Try to wake up at the same time every day, even on weekends, to maintain a regular sleep cycle.
Technology Use:
- Limit Screen Time: Avoid using electronic devices such as phones, tablets, or computers at least an hour before bed. The blue light emitted by screens can interfere with your sleep cycle.
- Blue Light Filters: Use blue light filters or apps that adjust the screen lighting on your devices if you must use them before bed.
By including these additional tips, you can provide a more well-rounded guide for improving sleep quality.
If none of these recommendations help, please consult your physician.