I have to go to the airport like dawn tomorrow to catch an international flight. I set the alarm the night before and went to bed earlier than usual, but woke up several times along the way.
As such, there are many people who fall asleep the night before when they have an important schedule the next morning. In particular, it can be more difficult for evening-type people to fall asleep early. The American CNN Internet version dealt with how to take sleep measures in such a case. The key is not to overdo it to fall asleep.
“The general advice is not to try to force yourself to sleep,” said Raj Dasgupta, a sleep expert at the University of Southern California. It means that the more you try, the farther away you are from ‘sleep’. Here are some tips experts recommend to ease the burden of sleeping.
1. Don’t try the impossible
Unless you’re a morning person, don’t try to go to bed at 9pm, too early on your biological clock. It just makes me more anxious. Instead, change the lighting to a softer one between 8pm and 9pm and aim to go to bed at 10pm. You should also avoid blue light that tricks the brain into thinking of night as day. “It blocks the release of key hormones like melatonin, which help you sleep,” said Professor Dasgupta. Blue light comes from electronic devices such as smartphones and computers. Two hours before bedtime blocks all blue light as well as bright lights.
2. Use meditation, mindfulness, and breathing
“Stress from sleep is a major barrier to a pleasant sleep,” said Professor Dasgupta. “It can exacerbate existing sleep problems such as insomnia.” Mindfulness or meditation is a way to find equanimity. “It makes the transition to sleep easier and can help calm the mind and body,” he added.
One of the best ways to help you fall asleep is to focus on your breathing. For example, there is the ‘4-7-8 breathing technique’ known to reduce stress. Breathe in deeply for 4 seconds. Then hold your breath for 7 seconds, then exhale slowly, counting from 1 to 8. Repeat this step several times and see if you feel more calm.
3. Touch the sunlight
“If you wake up too early, turn on a bright light immediately,” said Phyllis Gee, director of the Sleep Center at Northwestern University School of Medicine. This tells the brain that it is daylight and helps stop the production of melatonin. Then it’s good to get out in the sun as soon as possible. Professor Dasgupta said, “Natural sunlight during the day helps to maintain healthy circadian rhythms. This can improve daytime energy and quality of sleep at night.”
4. Take a ‘power nap’
If you wake up early in the morning, plan a short nap to restore energy. “It is better to take a nap for 20 to 30 minutes early in the followingnoon and go to bed earlier that night,” the professor said. “It’s easier to fall asleep around 10-10:30 at night and get supplemental sleep,” he said.
5. Avoid alcohol and sweet foods
Both can interfere with sleep. “Avoid caffeine following lunch and alcohol at bedtime,” said Professor Dasgupta. If you feel hungry following dinner, eat a small, non-sweet, easy-to-digest snack so as not to disturb your sleep.
Reporter Lee Bo-hyun together@kormedi.com
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