TEMPO.CO, Jakarta - Nowadays, having trouble with sleeping seems to be a normal thing, especially in the era where its level of obsession towards social media is high. In 2015, according to Newsweek, only 29 percent of millennials admitted that they can sleep optimally at night.
Here are some ways you should try, according to a research, to get a quiet mind and a good sleeping quality, as reported by Elite Daily.
1. Stare at the ceiling and start a countdown from 60
Try staring at the ceiling and start counting down from 60. According to research, looking up will stimulate the parasympathetic nervous system, which will eventually lower your blood pressure and slow down your breathing.
2. Chill out your brain temperature
Insomnia sufferers often have overactive frontal lobes (parts of the brain associated with behavior and learning), which can make it more difficult to fall asleep at night. Using a blindfold to sleep was considered can reduce the brain temperature, it will make the overactive brain activity may decrease.
3. Focus on your breathing
Try to breathe in through the nose and breathe out through the mouth with a deep and rhythmic pattern. Deep breathing will slow the heartbeat and concentrate on the rhythm will eliminate other distractions from your mind.
4. Hot shower
According to research, a shower with hot water before sleep will relax the muscles and raise the core body temperature (not the brain temperature), and it can trigger your mind to calm down and sleepy.
5. Do some mental exercises
Try to think of many colors from one color. Mental exercises will distract you from thoughts like things to do, people to talk to, or work projects you are worried about.
ANASTASIA PRAMUDITA DAVIES
