The biggest cause of insomnia is my habits: 6 ways to fall asleep when lying down

6 Ways for a Good Night's Sleep

 

Recently, the results of the global sleep activity survey 'Sleep Census 2023' were released. Key points have been summarized.

 

According to the responses from Koreans, the most common answer for average sleep duration was '4-6 hours,' accounting for 48%. This is only about half of the recommended sleep time of 7-9 hours for modern people. More than half also responded that they are 'dissatisfied' with the quality of their sleep.

 

The sleep-maintaining hormone melatonin and growth hormone are most actively secreted between midnight and 3 a.m. This is why it is important to sleep well during this time. Here are six ways to fall asleep quickly once you lie down.

 

Wake up on time

 

It is common to suffer from sleep disorders when lifestyles change. It is good to wake up at a consistent time in the morning. Adjusting wake-up times according to the seasons is also a good method. Even if there is nothing to do on weekend or holiday mornings, waking up at the same time as on weekdays helps the biological clock function properly. Even if you went to bed late the night before, you should wake up at the same time the next day.

 

Eat foods containing tryptophan

 

Waking up at a consistent time in the morning and having breakfast can also be helpful. It is recommended to eat foods containing the essential amino acid tryptophan. Tryptophan obtained through food is converted into serotonin, the happiness hormone, when exposed to sunlight. When serotonin levels are high, mood improves and you can have a lively and energetic day. Foods rich in tryptophan include eggs, tofu, salmon, tuna, nuts, oats, and lean chicken or pork.

Use light.

 

Using light is also helpful. It is best to wake up while receiving sunlight. The light entering the eyes reaches the brain and activates the biological clock. If waking up in the morning is difficult and you need to use an alarm, it is recommended to use a light-emitting alarm device. Using blackout curtains to block light while sleeping is also helpful. However, it is good to leave the curtains open about 10cm. When the sun rises, light enters through that gap to help wake the biological clock.

 

Turn on the blue light blocking feature

 

To sleep well, it is effective to avoid looking at blue light before going to bed. Using devices that emit blue light, such as smartphones, before sleep can disrupt the body's circadian rhythm due to light stimulation transmitted through the eyes to the brain, making it difficult to fall asleep. Even if you manage to fall asleep, it is likely to be light sleep. If you have no choice but to use a smartphone, you should turn on the blue light filter function.

◇Just sleep on the bed

 

Everyone knows that a bed is important for a good night's sleep. A famous person was in the spotlight for using a 1.2 billion won mattress. However, when choosing a bed, it is more important to consider how you will use it rather than its expensive price. The key to using a bed is to use it only for sleeping. You should train yourself to fall asleep immediately when you lie down on the bed. Avoid looking at your smartphone, reading books, or eating snacks in bed.

 

◇ Take calcium and magnesium in the evening.

 

Many people take supplements such as calcium and magnesium that are good for deep sleep. However, the effectiveness varies depending on when they are taken. To sleep well, it is best to take them after dinner. Calcium absorption is higher when stomach acid is sufficient. Since calcium helps stabilize muscles and nerves, it is recommended to take it after dinner. Magnesium is also advised to be taken after dinner. Magnesium calms excitement and reduces restlessness and tension, making it effective in improving insomnia.

 

/Editor Lee So-yeon

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Insomnia for modern people living busy lives

They say there is a lot.

Sometimes, when I think a lot, I can't fall asleep and end up staying awake all night.

Since it's said to be a good method for restful sleep, it might be good to try it at least once.