I need to sleep to go to work… Anyone who has trouble falling asleep should definitely check this out.

Sometimes, even when lying in bed and trying to sleep, you can't fall asleep. If this happens repeatedly, fatigue builds up and can interfere with your day. Let's learn about easy and effective ways to induce sleep, as reported by Fox News.

 

 

◇Word association

 

When you can't sleep, choose a topic and think of words that match the topic in consonant order. For example, if the topic is "animals," think of stingray, sloth, and squirrel. Repeating this process will help your brain stop focusing on stressful aspects, such as the need to sleep. This will calm brain activity and help it enter the first stage of sleep. "Word association helps you sleep because it distracts you from the thought, 'I can't sleep,'" says Jeff Kahn, a sleep expert in Chicago. "Thinking about sleeplessness or feeling pressured to sleep are typical sleep-disrupting behaviors." This excessive mental activity before bed can interfere with the brain and body's ability to relax, leading to insomnia and poor sleep quality.

◇Meditation and deep breathing

Meditation and deep breathing can also help you fall asleep. These techniques not only calm the mind but also slow your heart rate and breathing rate, inducing sleep. They also promote deep sleep by allowing thoughts to pass unconsciously. Simply meditate for 10 to 15 minutes in a quiet, comfortable position, breathing deeply. Breathe deeply through your mouth, exhaling until your lower belly touches your back, then inhale again through your nose.

 

◇Get out of bed first

 

If you still can't fall asleep, it's best to get out of bed. Get out of bed and engage in a relaxing activity, like reading or listening to music under dim light, until you feel drowsy. "If you can't fall asleep within 20 to 30 minutes of lying down, try engaging in an activity that relaxes and distracts you until you feel sleepy again," says Chelsea Rorschach, a neuroscientist in New York City.

 

◇Practice sleep hygiene

 

Meanwhile, establishing good sleep habits and an environment conducive to a good night's sleep is essential. This is known as "sleep hygiene," and experts recommend the following: Take a warm shower just before bed. Lie down in bed after a hot shower, which helps your core body temperature drop quickly and stimulates the brain to feel sleepy. Avoid caffeine for 12 hours before bedtime. Avoid eating or drinking late at night. Maintaining a consistent sleep environment is also crucial. Go to bed and wake up at the same time, and keep your bedroom as dark, cool, and quiet as possible.

 

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This week is supposed to be a time to get ready for sleep~

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

 

After some stretching

Preparing for sleep in advance seems to help a lot.

 

I slept better today than yesterday.