#sleep better

[everythingcomfy]

[noninugget]

how to fall asleep

ironically, I am typing this at night instead of going the fuck to sleep. so, as you can see, I'm not an expert either. but here's a bunch of things that might help you (even tho I usually forget they do and don't actually do a lot of them, which is definitely not ideal).

first of all, make sure that as many of these as possible are given before going to sleep (if you can't do all, that's okay. you're doing great!):

make sure u had enough food and water during the day. have a last glass of water. it can also be good to have a bottle of fresh water by your bed. if you still have more than an hour until you should go to bed, have some food if you think you might need it. but nothing with too much sugar and also nothing that's very hard to digest.

have you brushed your teeth? if you can, please do that.

do you have fresh enough air? maybe you should open the window for 5-10 minutes a bit before going to sleep. (if possible, turn off the heater while the window is open to save energy and only turn it back on after you closed the window)

are your clothes and bedsheets fresh enough? if you've worn the same pyjamas for more than 3-5 nights or if they feel stinky, get a fresh one. bedsheets, pillowcases, etc. should be washed every 2-3 weeks (if possible). if they seem very stinky or it's been a while, make a note to wash them at the next opportunity, if you can't change them into fresh ones right away.

write down any good ideas and thoughts that might come up so you don't have as much pressure to stay up and work on them

try to not be in front of any screens the last 30 minutes before going to sleep and instead do relaxing, quiet activities like reading, sketching, knitting/crocheting, meditating, listening to calming music, etc. (I struggle with this one too, but we should try this some more)

if you can, make sure your room temperature is at around 18°C/64°F. if it's too cold or too warm it can be harder to fall asleep.

if you need it quiet and/or dark to sleep well, close doors, windows, blinds, etc. and make an eye mask or earplugs ready if you use those.

here's some tricks to fall asleep quicker that help me sometimes:

remember that you are loved and worthy and you deserve to feel good and have a good sleep. you will be okay for now, you can worry about daytime problems tomorrow, now it's sleep time.

think about nice things that make you feel good inside. you can think about your dream house, the most wholesome thing that happened to you in the last days, etc. if your thoughts drift into a very negative direction, try to get them back to something positive by actively choosing a positive topic.

listen to very calming music (on low volume!) or things like rain sounds (if you can sleep comfortably with headphones you can use those, otherwise play it out loud). make sure you're device is not directly by your body (especially head or chest), because the radiation can hinder your sleep and also isn't very good for you if you're constantly exposed to it.

inhale for 3 seconds, hold your breath for 4 seconds and exhale for 5 seconds. repeat after a short break. repeat until you start drifting to sleep. (don't force yourself to keep the time though if it feels uncomfortable! Not everyone's lungs are the same and if it's hard for you, don't hold your breath as long!)

don't be too hard on yourself. if you can't fall asleep, please still rest and don't actively do anything. your body will be able to use the rest well even if you don't fully sleep. pretend you're sleeping, it's restful too if actual sleep doesn't work right now.

i love you. you're amazing. and I am so so so proud of you for still going on, love.

hope these help!! if you have any other ideas that I didn't mention, please add in the reblogs!

I will sleep now, good night ^^

[rosequartzforyou]

there are lot of misconceptions about SLEEP, especially the ideal duration of sleep. here are somethings you should know:

some people claim that not everyone needs 7-9 hours of sleep. i don't know who decided that but don't listen to them. it's true that some people sleep for about 5 or 6 hours everyday and function normally. what that means is that they've become used to the consequences of sleep deprivation. what that also means is that it could be a massive disadvantage for them in the long run. 7-9 hours of sleep is the ideal amount of sleep required for a human.

Also remember that if one day you get less than 7 hours, that doesn't mean you'll die sooner or anything. also for some people with sleeping disorders, this mandatory compulsion to sleep for 7-9 hours can cause anxiety that might further prevent sleep. if you miss the ideal amount of sleep, it's okay. don't freak out. just don't make it a habit.

if you did not get enough sleep during the night, take daytime naps. naps, in the sense, just for 20 minutes. long enough to give your body rest but not long enough to slip into deep sleep. if you slip into deep sleep, you are more like to feel groggy when you wake up.

contrary to what some people say, daytime napping (for 20 minutes) is actually beneficial. it sharpens your focus and keeps you more active. a lot of studies have proven this statement. (although for me it never works because i simply can't cut short my sleep for 20 minutes, a nap or not)

most importantly, sleep deprivation is not lethal. it can't kill you. it might make the risks to your health riskier and interrupt your efficient functioning but it doesn't directly cause death.

So let's see how we can get quality sleep. I know, I know, in today's fast-moving world, it's a tough thing to do (sleeping right and eating right is the most challenging thing for me these days) but if you practice it long enough to make it a habit, life can be much smoother, especially in the health aspect. so, here are a few tips:

keep your bedroom cool. lower temperature boots sleep.

don't use bright lights at night, keep the brightness to a minimal and then switch off all the lights when sleeping. darkness and sleep has a biological connection.

please don't use your devices in bed. i know it's so tempting to lay on your bed and scroll through your favourite social media but the light from your device will signal to your body that's its not time for you to sleep yet. if you really think you can't part from your device, maybe listen to a podcast or some soothing music instead (it works for me).

avoid consuming coffee/caffeine in the evening. go for hot chocolate or fresh juice as an alternative. drinking milk might boosts your sleep as it has several nutrients that induces good sleep.

it's also recommended that if you don't feel sleepy in bed don't keep tossing and turning. get out of bed and do something relaxing and not visually stimulating. something like reading a book. and then go try to sleep. i am not sure if it works but you might as well give it a try.

also the usual avoid drinking alcohol, exercise daily and don't consume heavy food for dinner.

hope this helps!

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[fivedesu]

Hnnnnnnnnnnnnnnnnng doodle. Is bad. No good.

[typriterblog]

7 Ways sleep can improve your life

Sleep is a very important aspect of human life. According to a recent study based in the US, consecutive 6 hours of sleep cycle has the same effect as having no sleep at all. An optimum sleep can improve our concentration and productivity, then what is the right amount of sleep you might need?

Sleep is a very important aspect of human life. According to a recent study based in the US, consecutive 6 hours of sleep cycle has the same effect as having no sleep at all. An optimum sleep can improve our concentration and productivity, then what is the right amount of sleep you might need? 

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