Sunny Health

In a busy city like Singapore, it can be hard to find time rest and relax. However, when it is finally time for us to rest, we cannot actually do so.

There may be many reasons on why we cannot fall asleep but here are some tips meanwhile to ensure a better night’s rest

 If you've been lying in bed but are beginning to fear you're not going to drop off, try some of these techniques: Count sheep or count backwards from 100 to stop yourself from thinking about the problems of yesterday or tomorrow; breathe deeply for awhile; or visualize some peaceful place.
 If you can't get to sleep after lying in bed for 30 minutes or more, get up for awhile. What to do? Try reading something incredibly boring.
 Develop a bedtime routine.
 Keep regular bedtime hours.
 Before bedtime, avoid tobacco and caffeinated beverages (not just coffee, but other drinks like tea, cola, and Dr. Pepper).
 Avoid alcohol right before bedtime — a nightcap might get your mind fuzzy enough to put you to sleep, but such sleep may be interrupted by periods of awakening. By contrast, the stress-lowering effect of a drink with dinner may help to promote sleep later.
 Avoid naps (or falling asleep in front of boring TV programs).
 Try to get up at the same time every day rather than sleeping in on weekends.
 Exercise every day, but not shortly before bedtime since exercise gets the adrenaline going.
 Exercise early in the morning
 If you use an illuminated clock for a wakeup alarm, place it where you can't keep looking at it to check the time.
 Buy a firm mattress and keep your bedroom well ventilated (a cool temperature works best for me).
 And you might also try some of these: a warm bath, warm milk, light bedtime snack, massage, or quiet music (which turns itself off automatically).
 Use earplugs for extreme quiet.
 If you have a painful joint or a headache, take a pain pill before bedtime (but be sure it doesn't contain caffeine).
 Avoid stimulating reading or television shows late at night.
 Avoid any activity that will excite the mind too much before going to sleep
 Adjust your internal body clock by using light. Switch off the lights before going to sleep.
 Ensure that you have proper ventilation before going to sleep.
 Avoid eating too much before you go to sleep because this can cause your body to work harder and making it less possible for you to fall asleep
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