When a person had not finished their task and was anxious about impending deadlines was when they had the most trouble falling asleep. The more insomniacs I helped, the more anxious I became, and a vicious cycle started.

Techniques :
1. Journal
  • When you realise that your difficulties are not overwhelming, journaling helps to reduce anxiety and bring relief.
  • Making a to-do list for the following day gives you confidence and assurance that you won't have to worry about the schedule in the morning.
2. Steer clear of blue lighting
  • The biggest source of blue light, which awakens individuals, is the sun.
  • Exposure to blue light at night slows the release of melatonin, a hormone that makes you feel tired, deceiving your brain into believing that it is still daytime.
  • Hence, if you want to sleep quickly, stay away from electronics at least an hour before bed.
3. Activate pink noise
  • Pink noise promotes relaxation during sleep
  • Pink noise has been shown to promote more steady sleep and lessen complexity of brain waves. Consider hearing a continuous downpour or wind rustling through the trees.
4. Drink some tea
  • A cup of warm chamomile tea an hour before bedtime aids in mind relaxation because to its calming aftertaste and tranquil smell.
  • Chamomile includes a molecule that makes you feel sleepy and has actually been used to treat clinical insomnia.


Information Sources:
https://www.thestar.com.my/news/education/2023/02/19/tips-for-a-good-nights-sleep






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