10 paths to sweet dreamsIf you're hitting the snooze button most mornings, falling asleep in front of the TV at 3am, waking up in the middle of the night or finding yourself tired and irritable during the day, it's time to get serious about getting shuteye.
1. Clear your space.
Make sure the place where you sleep is only used for sleep and 'X' (ok ok ! don't make don't understand and ask what is 'X' mean here..later i go ask your ma ma to tell u ...): Don't let the TV and computer in your bed room. If you live in a studio or rented room, turn off everything you can and drape them to avoid being distracted by light or hum. Put the remote where you can't pick it up, and don't watch TV right before bed.... for me hor, one day din watch TV, I cannot sleep one :(
2. Keep regular hours.
Going to bed and getting up at the same time every day help your body into a natural rhythm. It also helps if you can look at bright light (the sun, or a bright full-spectrum light) when you get up in the morning. Note: Yes, this does mean that staying up late and sleeping in on weekends can mess up your sleep cycle for the week. Ohh..! I thought i could sleep longer hour during the weekend to replace the pass whole week been staying late night...?
3. Find a relaxing routine.
If counting sheep is lulling to you, do it -- but don't start counting the things to do in the morning, or even fun things like your weekend plans. Try to create a quiet space in your mind. Some training in meditation or relaxation therapy can help if you're having trouble getting there on your own. i wish i could :(
4. Black it out.
Lights, noise and stimuli can keep even the sleepiest person awake. Some people are fine with earplugs, while others may need white noise (and if you grew up in the city, you might find that a very silent room keeps you awake). Same thing with lights: Close the blinds, invest in heavy drapes if you can -- and find yourself an eye mask if there's still light in the room. Bright light just before bedtime can even stimulate your brain into thinking it's morning, so keep things dim while you're trying to sleep. ghooss.. i always could not fine my spec. to pee in the middle of the night.....too dark....
5. Skip the nightcap.
Alcohol may send you into a stupor, but it keeps your body from falling into the deeper sleep stages. Once the initial drowsiness wears off your body, you're also apt to jolt awake -- not to mention having to get up to pee. Alcohol will also aggravate sleep apnea and even cause you to snore when you normally don't. no beer how to sleep leh?
6. Move the clock.
Anxiety about missing out on sleep can actually make insomnia worse. Take the clock out of your room or turn it to face the wall. 'ti tat ..ti tat.. ti tat.....'
7. Take a look at your workout.
Regular exercise can get your body into a good sleep cycle, but don't work out right before bedtime, or you'll stay amped. Give yourself at least three hours before bed to calm down. ...go disco consider exercise boh?
8. Be cool.
Though it may sound cozy to be toasty, falling asleep usually occurs after a drop in body temperature -- which is why hot baths, warm milk or sex in the early evening can help you feel sleepy a little while later, when your thermostat falls. Herbal tea an hour before bedtime (rather than right before bedtime) can help. Make sure your bedroom's no hotter than 70 degrees if you can. ....cool...fu yoooo....!
9. Walk away from the Starbucks.
If you had trouble sleeping the night before, your first impulse may be to grab an extra cup of coffee in the afternoon. But caffeine takes 15-45 minutes to reach peak levels, and can stay in your body for up to 8 hours -- more if you're unusually sensitive. Cut back on the joe at least 8 hours before bedtime, and see what happens at night if you can manage to go a whole day without it. .... no problem i don't go Starbucks one...but mamak....
10. Get up.
That's right, get up. If you can't get to sleep for more than 30 minutes, get out of bed and do something. All the above rules still apply -- that is, avoid TV and the computer, don't turn on a bright light, don't drink and don't work out. Light a candle and meditate, or do something else that usually makes you drowsy. ...correct boh, i normally go watch TVB series then only can sleep one...
If you've done all the above to help change your sleep cycle, continuing sleep problems can either be caused by or aggravate depression or anxiety. You could also have sleep apnea or another disorder. If you're finding you're regularly taking over 30 minutes to fall asleep or are awake for more than 30 minutes in the middle of the night, see a doctor. You may need a new diagnosis, or adjustment of your current meds.
.....zzzzzz.....ZZZZZZZZ.....zzzzzzz...zzZZZZZZZZzzzzz.....
