Do you have trouble falling asleep? Well, you’re not alone. According to a community based survey, it is estimate that 33.8% of Malaysians suffer from insomnia symptoms while 12.2% have long standing insomnia.
Having difficulty in falling asleep or maintaining sleep is a problem that afflicts many. Hence,here are a few tried and true ways to help you achieve the deep, satisfying slumber that you deserve.
1.Practice good sleep hygiene
Make sure your bedroom is dark and the temperature is optimal for a comfortable night’s rest. Try to avoid using electronic devices such as your phone or laptop before sleep. This is due to the fact that light emitted from these devices may disrupt your internal clock. Also, do avoid using your bed as a place of study or work. Condition yourself to think of bed as a place of sleep and rest and you’ll find yourself falling asleep in no time. Moreover, it helps if you set a night time routine. For example, you may want to get into the habit of taking a warm shower, brushing your teeth then doing some light reading before bed. Most importantly, avoid caffeine-rich drinks or food before bed.
2.Aromatherapy
Certain studies have shown that aromatherapy has relaxation effects of relaxation research subjects. Whether it be lavender scented candles, pillow sprays, incense or essential oils, aromatherapy appears to have a mood lifting effect as well as being able to promote a general sense of calm and well being. It may not work for everyone, but it’s definitely an option with trying if you’re having sleeping problems
3.Deep breathing and progressive muscle relaxation
A well known breathing technique popular amongst the masses is the 4-7-5 method. Breathe in through your nose for 4 seconds, hold your breath for 7, then exhale for 5 seconds. This technique has garnered many positive reviews as it helps the mind to focus on the breath and establish a meditative sense of relaxation. Progressive muscle relaxation can also be performed by squeezing large muscle groups for a few seconds, then relaxing them, from head to toe.
Try out these techniques and let us know which one works best for you!
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