TEMPO.CO, Jakarta - Feeling difficult going to sleep during the night can be influenced by various factors. The quality of sleep can benefit our information process after waking up. The sleep cycle of a healthy adult consists of many different stages.

According to the Sleep Foundation, the first two stages are light non-rapid eye movement (NREM) sleep and the third is deep NREM or slow wave sleep. Those three stages prepare the brain to retain new information the next day. Sleep deprivation could reduce the brain's learning ability by as much as 40 percent.

People who sleep less are prone to having trouble remembering things, which is a common symptom due to the brain not having enough time to make new pathways for the information that has just been retained as lack of sleep often affects memory. Other cognitive impacts include difficulty learning and focusing, reduced decision-making skills, and poor emotional and behavioural control.

Thus, there are activities that can be done before going to bed to help you sleep better:

1. Listening to music

According to the Sleep Foundation, 62 percent of people fall asleep easier when listening to music. The genre is not important as the adjusted preference is dependent on which is comfortable.

2. Relaxation

Relaxation techniques such as breathing exercises and progressive muscle relaxation can help release physical and mental tension. A relaxed body could make it easier to fall asleep.

3. Take a warm shower

A warm bath reduces the core body temperature which increases drowsiness. It's best to take a warm bath an hour before bedtime.

4. Reading

Quoting from Verywell Fit, reading books increases drowsiness before bedtime.

5. Write

Writing is useful for releasing thoughts and emotional burdens. This helps relieve the thoughts and feelings that affect the ease of getting to sleep.

6. Meditation

Light meditation before bedtime makes it easier to fall asleep as the exercise helps control emotions, calm the mind, and relax the body.

7. Healthy snacks

Sometimes hunger can make it difficult for someone to fall asleep. However, consuming heavy food is prone to raise stomach acid which could affect and disrupt sleep. So it's best to pick a healthy snack such as fruit.

DELFI ANA HARAHAP | IMAJI LASAHIDO (INTERN)

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