There are times when even lying in bed and trying to sleep, sleep does not come. When this happens repeatedly, fatigue accumulates and it affects daily life the next day. We explore simple and effective methods to induce sleep, as reported by Fox News in the United States.

◇Word association

When you can't fall asleep, choose a topic and try to recall words related to that topic in alphabetical order. For example, if the topic is "animals," you might think of stingray, sloth, squirrel in that order. Repeating this process can help the brain stop focusing on stress-related areas such as sleep anxiety. As a result, brain activity calms down and it helps the brain enter the first stage of sleep. Sleep expert Jeff Kan from Chicago, USA, said, "The word association method helps to shift your mind away from the thought 'I can't sleep,' which aids sleep," and added, "Thinking about not being able to sleep or feeling pressured to sleep are typical behaviors that interfere with sleep." Excessive mental activation before sleep can hinder brain and body relaxation, leading to insomnia and poor sleep quality.

◇Meditation and Deep Breathing

Meditation and deep breathing also help with falling asleep. They not only calm the mind but also slow down heart rate and breathing, inducing sleep. They help facilitate deep sleep by allowing thoughts to pass unconsciously. You can do this by meditating for 10 to 15 minutes in a quiet place, sitting comfortably and breathing deeply. When breathing, slightly open your mouth and exhale until your lower abdomen touches your back, then inhale again through your nose.

◇First, get out of bed

If you can't fall asleep continuously, it's best to get out of bed for now. Leave the bed and engage in relaxing activities such as reading a book or listening to music under a dim light until you feel sleepy. Chelsea Rorshive, a neurologist from New York, USA, said, "If you don't fall asleep within 20 to 30 minutes of lying in bed, it's good to relax and distract yourself with activities until you can sleep again."

◇ Establishing Sleep Hygiene

Meanwhile, establishing sleep habits and environment conducive to good sleep is fundamental. This is called 'sleep hygiene,' and the recommended sleep hygiene rules by experts are as follows. Take a warm shower just before bed. After a hot shower, lying down in bed helps quickly lower core body temperature, which stimulates the brain to feel sleepy. Do not consume caffeine within 12 hours before sleep. Late-night meals or drinking alcohol are also prohibited. Maintaining a consistent sleep environment is also important. Going to bed at the same time and waking up at a set time, keeping the bedroom as dark, cool, and quiet as possible is recommended.

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Maybe it's a preparation time to be able to sleep this week~

Just because you lie down on the bed doesn't mean you'll fall asleep right away...

After a slight stretch

Preparing for sleep in advance~~ I think it helps a lot

I slept better today than yesterday.