When a person had not finished their task and was anxious about impending deadlines was when they had the most trouble falling asleep. The more insomniacs I helped, the more anxious I became, and a vicious cycle started.
Techniques :
1. Journal
When you realise that your difficulties are not overwhelming, journaling helps to reduce anxiety and bring relief.
Making a to-do list for the following day gives you confidence and assurance that you won't have to worry about the schedule in the morning.
2. Steer clear of blue lighting
The biggest source of blue light, which awakens individuals, is the sun.
Exposure to blue light at night slows the release of melatonin, a hormone that makes you feel tired, deceiving your brain into believing that it is still daytime.
Hence, if you want to sleep quickly, stay away from electronics at least an hour before bed.
3. Activate pink noise
Pink noise promotes relaxation during sleep
Pink noise has been shown to promote more steady sleep and lessen complexity of brain waves. Consider hearing a continuous downpour or wind rustling through the trees.
4. Drink some tea
A cup of warm chamomile tea an hour before bedtime aids in mind relaxation because to its calming aftertaste and tranquil smell.
Chamomile includes a molecule that makes you feel sleepy and has actually been used to treat clinical insomnia.
Information Sources: https://www.thestar.com.my/news/education/2023/02/19/tips-for-a-good-nights-sleep
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