I have been very busy lately. Almost every single day of this week, I have a test. This is why I did not make any post. Also I did not get enough sleep and my sleep patern is not proper anymore. So I asked several people and have been googling about how to improve my sleep quality.
But did you really know what is quality sleep?
Here it is :
- Falling asleep in 30 minutes or less.
There are multiple reason why you have to stay more than 30 minutes to fall asleep. The first one is because you are not physically and mentally ready to sleep, other than that because you are too early too sleep.
Or you had a stimulating activity on your bed, the smartphone.
According to report, male adult tend to take more than 30 minutes to fall asleep.
- Wake up not more than once per night.
When its time for final or I have a test. I not sleeping properly, always wake up more than once per night. It is because of the overthinking.
What is quality sleep by me?
- Get 8 hours of sleeping
- Get a nice and sweet dream
- Only wake up when its already in the morning
- Can fall asleep less than 30 minutes
- Feel energetic and fresh in the morning (never happen to me)
So how did we can get a quality sleep?
Here is some of sleep tips:
• Stick to a proper sleep schedule, even on weekends.
Just leave your late night movies or you don't have to chill out with your friend until late. Also remember .
• Have a relaxing bedtime ritual.
This is very important to tell your body and mind that you are ready to fall asleep. You should try to meditate or listening a calm and peacefully music. There a lot of sleeping music on youtube.
• Daily exercise
For me, when I got exhausted it is easy to fall asleep. Its realy helped me to go sleep early. But make sure that I don't have any sweat activity within one to two hours before bedtime.
• The right temperature.
I'm not able to sleep if my room is not cold enough. 20°c or 21°c is the best for me to feel comfortable with the temperature.
• Put away your phone.
Gadget is the problem why people nowadays did not able to fall asleep early. Some of us scrolled their instagram, some of them on youtube/dtube. Or maybe you guys stay up late for steemit.
- Keep your room dark.
Or not to dark. I have a friend, he can't sleep if his bedroom is completely dark. He afraid of something else joined him sleeping. Its okay, just use another source to make your room is not completely dark.
Dimmer light will trigger you to fall asleep. That is fact.
• Avoid coffee at night.
You drink coffee before your bedtime, then when you have a problem to sleep, you think it is insomnia. Damn. I have a friend like this.
- Do not thinking to much.
Some people did not able to sleep at the right time because they are thinking to much. Stop doing that. It will lead you to stress. But how do we gonna stop thinking? It is mean that you have to stop thinking on the unnecessary thing. Try to focus on leaving your mind empty.(Point no 2) Meditate.
In conclusion, to get a quality sleep we must improve our sleep patern and also practise the good habit before going to sleep. Quality sleep is very important for us. Without quality sleep, it may affect our mental and physical health.
And not to forget its 25 May , Happy Sleeping Day guys.
Reference
https://www.star2.com/health/2018/05/24/getting-good-quality-sleep/#fhHcOKZKuglXzzI1.99
https://www.google.com/amp/amp.health.com/sleep/good-sleep-guidelines
If you like my post follow me @zeusqraqen. I'm always feel curious about this world, human being and I think as a human there a lot of thing that we don't know in this world. I would love to discover a new thing because it is fun. Finally thanks because reading my post.
Disclaimer : I am not an expert. I wrote based on my understanding and my experience. Maybe some of it is not accurately from the fact. If I make something wrong, feel free to drop a comment.
Good advices! for me it works to drink a tea at 7-8pm, meditate, and going to bed without watching my phone (this is a common error) with all the lights turn off. I also exercise daily and I notice I sleep better when I train.
I cannot sleep without my phone. Lol. Btw thanks for reading.
Hi @zeusqraqen.
If you have any problem regarding STEM-related articles, you can join steemSTEM Discord Channel and we will be glad to assist you.
I will do it for my next post. Thanks @chloroform for your advice. Really appreciate it. Already on the discord channel, hope can learn a lot from you guys.
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Thinking at night is my problem, especially thinking on how to wake up early for lectures and the worst part of it all, trying to figure out how to struggle for cab to get to school.
Overthinking is the problem. Sometime we are thinking something that doesn't exist, we created the problems inside our head. You should try to correct your sleep patern.
Make yourself feel comfortable in the bed. Maybe with that you can sleep a lil bit early. If I want to get my proper sleep patern back, I will exercise harder on that evening. I feel tired and fall asleep easily.
This is just my opinion.
Thanks for the advice