"Tomorrow's interview..." 3 effective ways to cope when you can't sleep

Lower bedroom brightness is advantageous for the facade... Also check lighting for electronic device operation, etc.

Expert advises "Do not calculate the amount of sleep you can get"

 

☆A good night's sleep is an essential condition for a high-quality life.

 

It is more common than expected for a person who is not lacking in wealth or other conditions to complain of chronic fatigue and depression caused by insomnia.

 

To improve sleep quality, you should follow basic health rules such as regular exercise and a balanced diet.

 

However, as with most straightforward methods, the drawback is that it is difficult to see immediate results by implementing them right now when you can't sleep.

 

Learn about three strategies you can take when you can't fall asleep.

 

☆▲ Dim the bedroom lighting

 

The darker the bedroom, the more advantageous it is for the facade.

 

The darker the surrounding environment, the more active the secretion of melatonin, the sleep-inducing hormone.

Therefore, when you can't sleep, you should check if the curtains are covering the window without any gaps.

If the indicator lights on electronic devices such as mobile phone chargers and air conditioners are too bright, covering them with black tape is also an option.

 

Letting go of compulsions

 

There is a peculiar characteristic of sleep: the stronger the obsession with "having to sleep," the later the actual onset of sleep tends to be.

 

When you don't get enough sleep, the anxiety about various situations that will occur the next day and the compulsive need to sleep actually awaken the mind and body.

 

This is why sleep experts advise insomnia patients not to calculate the amount of time they can sleep.

 

 

 

Therefore, the more you let go of the obsession with sleep, the more it helps with falling asleep.

 

Taking deep breaths or meditating with a relaxed mind is also a good method.

 

It is also necessary to remind oneself that a lack of sleep for just one day is highly unlikely to cause a major problem.

 

If you cannot fall asleep within 30 minutes, it might help to leave the bed for a while and read under minimal lighting.

 

☆▲ Healthy late-night snacking

 

It is better for your health to avoid late-night snacks.

 

Eating late-night snacks prevents the digestive organs from resting during sleep.

 

The reason why I feel particularly exhausted upon waking up the day after eating late-night snacks and falling asleep.

 

However, when the harm caused by insomnia is deemed greater, it is also an option to rely on the drowsiness induced by late-night snacks.

 

☆ Warm milk, unseasoned chicken breast, protein supplements, and unsweetened yogurt can be considered as late-night snacks in unavoidable situations due to their high satiety and low digestive burden.

 

However, even with these health foods, lying down immediately after consumption increases the risk of reflux esophagitis and other issues, so caution is advised.