Jeslyn: Journaling helps to ease anxiety and bring relief, as you realise that your problems are not insurmountable.
IT has been reported that around 35% of Malaysians suffered from symptoms of insomnia.
This is not surprising considering the hectic lifestyle most people have in modern times.
I struggled with falling asleep the most when I had unfinished work and was stressed over exams and deadlines. The more I was unable to fall asleep, the more anxious I got, and the vicious cycle ensued. After researching and talking with some friends who shared the same problem, I experimented with various bedtime routines to enhance my sleep hygiene. By applying these tips, I could finally obtain adequate rest.
Journal
1 Oftentimes, you may be bombarded by thoughts and concerns while attempting to fall asleep. Try setting aside time for journaling before bed.
By penning your thoughts on paper, you will not have to mentally dissect your worries in bed.
Journaling helps to ease anxiety and bring relief, as you realise that your problems are not insurmountable.
Creating a to-do list for the next day also provides assurance and peace of mind, knowing that you do not have to worry about the next morning’s schedule.
Avoid blue light
2 Smartphones, laptops and televisions emit blue light, which disrupts the body’s circadian rhythm.
During the day, the sun is the greatest source of blue light which makes people feel alert. Exposure to blue light at night, however, suppresses the release of melatonin, a hormone that makes you feel sleepy, therefore tricking your brain into assuming that it is still daytime.
Hence, should you desire to fall asleep fast, avoid electronic devices at least an hour before going to bed.
Turn on pink noise
3 The calming effect of music is undeniable. Peaceful background melodies slow down breathing and heart rate, as well as reduce blood pressure, therefore relaxing the mind and body as you prepare for bed.
Alternatively, pink noise helps ease the sleeping process too. Deeper and gentler than white noise, pink noise has been proven to reduce brain wave complexity and induce more stable sleep. Imagine listening to a steady rain or wind rustling through trees.
These noises and music are easily available online and some smartphones allow timers to be set, such that the sounds automatically turn off in, for instance, 20 minutes.
Drink some tea
4 With a soothing fragrance and calming aftertaste, a cup of warm chamomile tea an hour before bed helps in relaxing the mind. Chamomile contains a chemical compound which induces sleepiness and has, in fact, been used in the treatment of clinical insomnia.
Alternative forms of chamomile include essential oils, aroma sticks and supplements which contain higher concentrations of chamomile.
Meditate
5 Meditation has been proven to increase people’s control over the autonomic nervous system while relaxing their minds and bodies, therefore easing sleep.
Body scan meditation is one of the various forms of meditation available.
Firstly, lie down on your bed in a comfortable position.
Eyes closed and breathing slowed, relax your jaw, eyes and facial muscles.
Gradually proceed to ease your muscles from the face to the neck and shoulders, arms and fingers, stomach, hips, legs and finally feet. Be mindful of how each part of your body feels.
Guided meditation routines are easily accessible online, which are equally helpful in calming the mind.
Jeslyn, 19, a Malaysian student in Singapore, is a participant of the BRATs Young Journalist Programme run by The Star’s Newspaper-in-Education (Star-NiE) team. For more information, go to facebook.com/niebrats.
