7 Activities That Helps You Sleep Better

Translator

internship

25 January 2023 09:51 WIB

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)

Click here to get the latest news updates from Tempo on Google News



Sleeping before 11 PM Helps Children Grow Tall

12 hari lalu

Sleeping before 11 PM Helps Children Grow Tall

Children's sleep schedule could greatly affect their height in the future.


Symptoms of Overthinking and How You Can Overcome It

56 hari lalu

Symptoms of Overthinking and How You Can Overcome It

People who like to think excessively or the act of overthinking often hinder themselves from solving problems. Here's the symptoms and solutions.


Explaining Sleep Talking and What Causes It

20 Juni 2022

Explaining Sleep Talking and What Causes It

Talking or mumbling while you are asleep is a sign that you are sleep talking or somniloquy, a sleep disorder defined as talking without realizing it


Healthy Bedtime Snacks to Eat Before Sleep

6 Januari 2022

Healthy Bedtime Snacks to Eat Before Sleep

Late night snack before sleep is considered bad and if It's continuously done might lead to weight gain.


Check Out These 4 Dietary Habits for a Better Night's Sleep

20 Desember 2021

Check Out These 4 Dietary Habits for a Better Night's Sleep

Experts recommend a dietary habit to improve sleep quality.


Health Experts Talk About Sleep Problems Caused by the Pandemic

8 Desember 2021

Health Experts Talk About Sleep Problems Caused by the Pandemic

The Covid-19 outbreak at the end of 2019 forced people to abruptly adjust to a new habits, that eventually led to sleep problems.


Doctor's Tips on How to Pay Off Sleep Debt

3 Oktober 2020

Doctor's Tips on How to Pay Off Sleep Debt

Having a huge load of work, stress, or facing relationship issues may disrupt the sleep schedule. Here are tips to pay off sleep debts.


Tips to Sleep Better at Night

14 Agustus 2020

Tips to Sleep Better at Night

During the COVID-19 pandemic, many people are not getting enough sleep, which may lead to stress and anxiety. Here are tips for sleeping better.