6 Ways to Improve Sleep Routine, Reduce Insomnia Risk, and Fall Asleep Instantly

Kapanlagi.com - Sleep at night is indeed one of the important things for the body, because with good sleep, it will keep the body healthy. However, not everyone can sleep quickly, even they will experience insomnia and stay awake until late at night. If it's like this, then you need to know how to improve your sleep routine, so you can fall asleep quickly and soundly.

Poor quality of sleep at night can have an impact on your activities the next day. Not only that, you will also have various complaints in your body if you don't sleep quickly. And various serious health problems will arise if not addressed immediately.

So, how can you improve your sleep routine to sleep more soundly and reduce the risk of insomnia? As reported from various sources, let's check it out KLovers.

1. Regular Sleep Schedule

Illustration (credit: Freepik)

The first way to improve your sleep routine is by changing your sleep schedule from being chaotic to having a regular sleep schedule. Sleeping and waking up at regular times, even on weekends, is said to strengthen your natural sleep schedule. Dr. Lizzie Hill from the British Sleep Society, as quoted from Merdeka.com, revealed that having regular meal times can also affect this.

Try to avoid exercising close to bedtime as it can increase body temperature and make it difficult for you to fall asleep. To start, make sure to stop all activities as you approach your bedtime, such as at 9 or 10 PM. You can use that time to prepare for sleep, making it easier for you to fall asleep quickly.

2. Reduce Activities in the Bedroom

Usually during holidays, you prefer to do activities in the bedroom. However, it turns out that this can affect the quality of your sleep, KLovers. It is recommended not to do many activities in the bedroom and only use it for sleeping. This is to ensure that your brain associates the bedroom with sleep activities.

Reducing activities in the bedroom can also keep the room temperature cool and comfortable. In addition, avoid bright lights and the presence of electronic devices in the bedroom. You can also adjust the room temperature to make yourself feel more comfortable and fall asleep quickly.

3. Prepare for Tomorrow's Activities

Illustration (credit: Freepik)

The next step to improve your sleep routine is to prepare for tomorrow's activities. Preparing yourself for the next day is beneficial for your nightly routine. There are many things you can do, such as preparing your bag and clothes for the next day.

Martin Hagger, a health psychology professor from the University of California, said that this routine can be beneficial in forming healthy habits. Establishing this routine can also help you sleep at regular times every night. So you can sleep in a relaxed and worry-free state, because you have prepared yourself for the activities of the next day.

4. In a Relaxed State

When sleeping at night, you should be in a relaxed or calm state. Calming yourself at night can help you fall asleep faster. You can do this by reading a book or doing some body stretching. You can also listen to calming music and read prayers to calm down and fall into a deep sleep faster.

In addition, taking a shower before bed can also help you fall asleep faster, KLovers. When you do this, your body temperature will decrease and you can fall asleep faster. So if you have trouble sleeping, you can take a shower to regulate your body temperature and make your body more relaxed.

5. Write Down Worries

Illustration (credit: Freepik)

One way to improve your sleep routine and sleep more soundly is by writing down your worries. This is because one common problem before sleep is having a lot of thoughts in your mind. This usually happens when you have a lot on your mind, making it difficult for your body to relax.

You can write down your worries or things you will do the next day to organize your thoughts and make yourself feel calmer. This will be a good routine to start your sleep. By knowing your worries, you won't think about them when you sleep.

6. Avoid Heavy Meals Before Sleep

And the last way to improve your sleep routine is by avoiding heavy meals before sleep. Consuming heavy meals before sleep not only disturbs your sleep, but it is also very unhealthy for your body.

The digestion process takes time, and you certainly don't want to sleep immediately after eating. Sleeping right after eating can increase stomach acid levels and trigger stomach pain. It can also cause a burning sensation in the stomach, chest, and throat.

This will certainly disturb your sleep and prevent you from sleeping well. Give enough time between dinner and bedtime. This way, you can have quality sleep.

Those are 6 ways to improve your sleep routine that you can do. It's not wrong to have a regular early sleep and make it a habit. This can make you live a healthier and happier life. Good luck, KLovers.

(kpl/dhm)