1. Cultivate the Habit of Feeling Sleepy When You See the Bed
To fall asleep as soon as you touch the pillow, it’s essential to establish a “conditioned reflex” between the bed and sleep. Firstly, develop the habit of not going to bed unless you feel sleepy. As soon as you feel drowsy, go to bed immediately. If you lie in bed for 20 minutes and still can’t fall asleep, get up and do something relaxing instead of engaging in activities unrelated to sleep, such as looking at your phone, watching TV, or reading.
2. Increase Sleep Drive
Generally speaking, the longer we stay awake, the easier it is to fall asleep. People with insomnia can try not taking naps during the day, regardless of how well they slept at night. For those with severe insomnia symptoms, maintaining an hour of daily exercise, such as brisk walking, jogging, or swimming, can also help induce sleep.
3. Clear Negative Emotions
Meditating before bed can help eliminate negative emotions. You can try the “Four Seven-Second” breathing technique. The first seven seconds are spent inhaling while feeling each part of your body, from your toes to your knees, hips, abdomen, shoulders, arms, and head, imagining each part being energized. Hold your breath for the second seven seconds, visualizing your body becoming quiet and relaxed. Exhale during the third seven seconds, imagining your body releasing all negative emotions. Hold your breath again for the fourth seven seconds. Repeat this cycle seven times in total.
4. Ensure Proper Bedding
The firmness of the mattress should be moderate. When lying flat, if you can fit your hand under your neck, back, waist, and between your thighs without feeling any gaps, the mattress is likely suitable. The ideal pillow height is 10-15 centimeters. It’s best for most people to sleep on their right side, and the room temperature should be controlled between 15°C and 24°C.
5. Massage Calming Acupressure Points
When experiencing insomnia, massaging calming acupressure points can provide relief. Tapping the Baihui point (at the midpoint of a line connecting the two ear corners) can maintain a pleasant mood and eliminate worries. Pressing the Shenting point (0.5 inches directly above the midpoint of the forehead hairline) can relieve headaches and insomnia. Massaging the Yintang point (right between the eyebrows) can improve dizziness and insomnia issues. Rubbing the Shenmen point (on the wrist crease, on the side of the little finger) has a calming effect and soothes the nerves.
Improve Sleep Quality with These Tips
1. Comb Your Hair More Often
According to traditional Chinese medicine, combing the hair can effectively stimulate acupressure points on the head, boosting vital energy, clearing meridians, and promoting blood circulation. It’s recommended to relax your head before bedtime by combing your hair more often. Use a comb or try the finger combing method. Start from the forehead hairline, comb backward to the nape of the neck, and massage the scalp gently for about 10 minutes each time.
2. Rub Your Legs
The Chengshan point (located in the depression below the belly of the gastrocnemius muscle when the leg is straight or the heel is raised) on our calves is an effective “fatigue-relieving point” that can relax tendons and strengthen muscles. Pressing this point before bed can relieve fatigue and help you fall asleep in a relaxed and comfortable state.
3. Massage the Soles of Your Feet
For those with chronic insomnia, massaging the Yongquan point before bed is the simplest method to aid sleep. It’s suggested to massage and rub the soles of your feet for 5 minutes each night before bed until you feel warmth in the soles.
4. Drink a Glass of Water
Traditional Chinese medicine believes that water nourishes yin, and warm water can warm the internal organs, promoting yang. Drinking a glass of warm water before bed can help dilate the meridians and induce sleepiness. However, don’t drink too much to avoid disrupting sleep quality due to nighttime bathroom visits.