- Reshape your sleeping habits: let your body form a “biological clock” for falling asleep
(I) Fixed work and rest schedule, set an alarm for your body
Get up at a fixed time every day, and don’t stay in bed to catch up on sleep even on weekends. This can help our biological clock maintain regularity. For example, insist on getting up at 7 o’clock every day, and over time, the body will form a habit. At the same time, the nap time should not be too long, and should be controlled within 20-30 minutes, and not later than 3 pm, otherwise it is easy to disrupt the sleep rhythm at night.
(II) Sleep restriction method to improve sleep efficiency
Many people think that the longer they lie in bed, the easier it is to fall asleep, but this is not the case. You can record your average sleep time in the past two weeks. For example, if it is only 5 hours, then set the bed time according to this time, such as going to bed at 23 o’clock and getting up at 4 o’clock. Even if you can’t fall asleep, don’t get up early. After the sleep efficiency reaches more than 85%, gradually extend the bed time by 15-30 minutes. Doing this will make the body understand that you should sleep when you lie in bed, instead of lying awake, thereby improving sleep efficiency.
(III) Stay away from stimulants before going to bed and “brake” your nerves
Avoid stimulants such as caffeine, alcohol and nicotine within 3 hours before going to bed. Caffeine in coffee, tea and energy drinks can excite nerves. Although alcohol may make people fall asleep quickly, it will destroy deep sleep and cause poor sleep quality. Nicotine in smoking will also stimulate nerves. At the same time, do not do high-intensity work or heated discussions before going to bed, and do not watch scary or exciting movies or TV series or watch short videos, so as to avoid overexcitement of the brain and difficulty in calming down and falling asleep.
- Create a bedtime ritual: create a comfortable sleeping atmosphere
(I) Optimize the sleeping environment and create a “sleeping cabin”
Dim the lights one hour before going to bed and replace them with warm lights below 3000K, which can gradually relax the body and enter a sleeping state. The bedroom should be kept quiet, dark and cool, with the temperature controlled at 18-22℃ and the humidity at around 50%-60% for the most suitable. People who are sensitive to light can use blackout curtains and eye masks; people who are sensitive to noise can prepare a white noise machine to play soft rain and waves, or wear earplugs to isolate external interference and create a comfortable “sleeping cabin” for themselves.
(II) Relax your body and mind and prepare for sleep
40 minutes before going to bed, soak your feet in warm water at about 40℃ for 15-20 minutes, and massage the soles of your feet at the same time, which can promote blood circulation and relax your body and mind. You can also try the “progressive muscle relaxation method”, starting from the toes, tighten the muscles for 5-10 seconds, and then suddenly relax, feeling the change from tension to relaxation of the muscles, and then operate on the calves, thighs, abdomen and other parts in turn until the forehead. In addition, the “4-7-8 breathing method” is also very effective. First inhale for 4 seconds, then hold your breath for 7 seconds, and finally exhale for 8 seconds, repeat 3-5 rounds, which can reduce heart rate and cortisol levels and calm the body quickly. You can also read paper books, listen to low-intensity ASMR audio, or do “body scan meditation” to focus on the state of each part of the body and divert anxiety about falling asleep.
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- Diet adjustment: Use food to help sleep
(I) Choose “sleep-aiding food” to add points to sleep
For dinner, you can choose foods rich in tryptophan, such as millet porridge, chicken breast, tofu, etc. Drinking a glass of warm milk 1 hour before going to bed, with a small amount of honey, can promote insulin secretion and help tryptophan be better absorbed. At the same time, it is also important to supplement magnesium and calcium. Broccoli, almonds, and dark chocolate are rich in magnesium, which can relax nerves and muscles; calcium helps regulate the secretion of melatonin, which can be supplemented through foods such as milk and dried shrimps. In addition, the B vitamins in whole wheat bread, spinach, and avocado can assist in the conversion of 5-hydroxytryptamine into melatonin and improve insomnia caused by emotional problems.
(II) Avoid dietary minefields and don’t let food affect sleep
Do not drink caffeinated beverages such as coffee and tea within 6 hours before bedtime, because the stimulating effect of a cup of American coffee may last for 6 hours. Do not drink alcohol 3 hours before bedtime. Although you may fall asleep quickly after drinking, it will cause early awakening in the early morning, affecting the quality of sleep. Do not drink a lot of water 1 hour before bedtime to avoid frequent nighttime wake-ups and interrupted sleep. Avoid eating too much or too spicy dinner, otherwise it is easy to cause gastroesophageal reflux, stimulate the sympathetic nerves, and make it difficult to fall asleep.
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IV. Psychological adjustment: Get rid of “insomnia anxiety”
(I) Change the cognition of insomnia and reduce anxiety
Accept that occasional insomnia is a normal physiological phenomenon, and tell yourself “sleeping 2 hours less tonight will not have much effect on the body, but excessive anxiety will make it worse.” Don’t insist on getting enough sleep for 8 hours. In fact, sleep quality is more important than duration. 5-7 hours of efficient sleep is much better than 8 hours of fragmented sleep. If you haven’t fallen asleep in bed for 20 minutes, get up and go to a dim room to do some monotonous things, such as folding clothes or doing a puzzle. When you feel sleepy, go back to bed to break the psychological suggestion of “bed = awake anxiety”.
(II) Release stress and clear your mind
One hour before going to bed, you can write a “worry list”, write down the unresolved problems of the day and tomorrow’s plans on paper, and tell yourself “I have recorded them and will deal with them tomorrow”, completing the psychological “letting go”. You can also write a “gratitude diary” to record three small blessings of the day, such as “colleagues shared delicious snacks” and “saw the beautiful sunset”, to enhance positive emotions and reduce stress hormone levels. When compulsive thinking appears in your mind and you think about work, interpersonal relationships and other issues repeatedly, shout “stop” in your heart, or imagine putting these thoughts into a “drifting bottle” and let them drift away, and stop overthinking.
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It is not terrible to have difficulty falling asleep. As long as we master scientific methods, adjust our living habits, and maintain a good attitude, we will definitely be able to overcome insomnia and have high-quality sleep again.
