7 tips for people who have trouble falling asleep

There are surprisingly many people who suffer from not being able to fall asleep right away every night. How can I overcome this situation? Before taking sleeping pills, let’s use the 7 tips from Stanford professor Seiji Nishino, author of .

If you can’t sleep, don’t force yourself to lie down

If more than 15 minutes have passed since you turned off the lights and closed your eyes, you should wake up without forcing yourself to sleep. It’s because I’m lying down, but after 30 minutes, I can’t sleep more because I’m nervous. It is recommended to read in an atmosphere that is not too bright and to sleep when sleep pressure (drowsiness) comes.

No smartphone before bed!

Blue light emitted from smartphones and TVs has an awakening effect. Never look at your smartphone before going to sleep. Even when you wake up again, you should never look at your smartphone. This is because it can take a very long time to fall asleep again.

Do not take a hot bath before going to bed

You can get a good night’s sleep when your core temperature goes down. If you take a bath in hot water, your core temperature rises, making it difficult to sleep.

Avoid sleeping socks

Don’t wear sleep socks because your feet are cold. My core temperature rises and I can’t sleep well.

Don’t eat late-night snacks

Chewing has a stimulating effect. I think I’ll sleep well when I’m full, but I wake up instead. Also, if you go to bed right after eating a late-night snack, not only can you not sleep deeply, but it is also not good for your brain health.

Beware of Caffeine

Caffeine is different for each individual, but in severe cases, it is in our body for more than 7 hours. It is recommended to avoid drinks with caffeine after 3-4 pm.

Work out hard

Of course, the more active you are during the day, the higher your sleep pressure at night. Nothing helps you sleep better than regular exercise.