Good sleep recommendations range from 7-8 hours. But, sometimes it is difficult to fulfill these recommendations if there are many deadlines for work projects that must be fulfilled, not to mention other trivial things that you find everyday instead of causing stress to escalate.
When you feel very tired when you wake up in the morning, followed by a stabbing headache, even falling asleep during the day, the sign is something is wrong with your sleep routine. Check out this article to find out tips and tricks to get enough sleep, and also get good sleep.
1. Don’t eat dinner near bedtime
The digestive process takes a long time, and of course you don’t want to immediately lie down after eating. Sleeping immediately after eating can increase stomach acid levels and trigger stomach ulcers. Sometimes it can also cause heat in the stomach, chest and throat. Give enough distance between dinner time and your bedtime.
2. Take a warm bath before going to bed
At night, body temperature decreases and we begin to feel tired, sleepy and lethargic. The colder the body temperature, the less self-motivation to do important activities, such as breathing and pumping blood.
Cooling the body is one of the body’s natural means to indicate that we are ready to sleep. However, cooling at night will be a nuisance if we are in a hot and humid environment, where the air tends to stay at room temperature or even hotter.
Taking a warm bath before going to bed can help your body to reduce its natural temperature and also relax the muscles of the body, so that getting up early becomes fresher.
3. Adjust the room temperature
The ideal room temperature for getting a good night’s sleep is 20-23 ° C
4. Don’t play cellphones or laptops in bed
Melatonin, the body’s natural hormone produced by the pituitary gland that helps you sleep, only at night. So, when you turn off the room light and stop fiddling with your cellphone before going to sleep, your brain and eyes will start sending signals to your pineal gland to start producing melatonin.
If you are someone who can’t get out of your gadget, install an application like F.Lux which can reduce the blue wave of light from your device.
5. Yoga or meditation before going to bed
Light exercise coupled with breathing relaxation sessions for 10-20 minutes before going to bed can help you to sleep better, but do not overdo it because your body will actually get tired and can be distracted from sleep.
Yoga or meditation can be a powerful solution against insomnia, not only to calm the mind from work stress, but also to prepare the body for deep sleep.
6. Create a simple night routine
Turn off the lights before 10, drink warm tea before going to bed, or read a light book before going to bed. Whatever it is, getting used to a small routine at night aims to tell your brain that sleep time is near so the brain will start sending signals throughout the body to get ready to sleep.
7. Keep the alarm from you
If you can’t sleep, or wake up at night and see the time running as if ‘haunting’ you, this will make you nervous and anxious, and the more difficult it is for you to start or go back to sleep.
8. Prepare clothes and office bags before going to bed
Deciding what clothes to wear for the day can be a time-consuming task, not to mention it takes a long time to prepare. Not infrequently, office dresscodes become a burden to the mind before going to sleep. Wrong-wrong, your office clothes actually make you moody all day.
Save your time in the morning to be able to relax a little by preparing all your needs for the next day at night before bed, including lunch and your breakfast.
9. Stop drinking coffee and alcohol in the afternoon
To get quality sleep, stop consuming any form of caffeine (tea, coffee, energy drinks, soda, even chocolate candy) and alcohol at least eight hours before bedtime.