Are you having trouble sleeping at night? Check out these 5 simple ways to get a good night's sleep!

Do you also toss and turn when you go to bed at night without falling asleep? Or do you wake up in the morning and can't get back to sleep? This is not just your problem. Many young people like you who are studying have these sleep problems. But sleep is essential for our body and mind. Let's talk about this in more detail and learn about some simple ways to get a good night's sleep.

Why is sleep so important to you young people?

Simply put, sleep is a way for our bodies and minds to recharge, that is, to gain new life. A young person like you usually needs between 8 and 10 hours of sleep a day. This is like charging your phone. What happens if you don't get enough sleep?

• You lose your sense of happiness and become irritable: When you don't get enough sleep, you get upset over even the smallest things and become irritable. You feel like you have to keep your face down all day.
• Relationships with others become strained: We may have minor disagreements with friends and family. When we don't get enough sleep, we lose the patience to understand others.
• Difficulty concentrating on academic work: Do you feel like you can't remember what the teacher is saying in class or at school? Do you have difficulty remembering lessons? One of the main reasons for this could be that you are not getting enough sleep.
• Decreased ability to play sports and other activities: If you are a sportsperson, your abilities may decrease. Your body may feel lifeless.
• You may get sick more often: When you don't get enough sleep, your immune system weakens, making you more likely to get sick with minor illnesses like fever and cough.
• Weight gain can be unwanted: Yes, that's true. When we lack sleep, the functioning of some hormones in our body changes, causing increased hunger and, as a result, weight gain.
• Increased risk of accidents: Drowsiness is a very dangerous thing, especially when driving a vehicle. Even a brief moment of sleep deprivation can lead to a major accident.

Now you understand how important sleep is, right? That's why we definitely need to take care of it.

So, what should we do to get good sleep?

Okay, so let's see how exactly to get that precious sleep. Here are five simple, yet very effective ideas you can try.

1. Be active throughout the day, but be mindful!

Have you ever seen how little kids run and play all day and sleep soundly at night? That's how it is. If you get enough exercise during the day, it will help you sleep better at night. At least 60 minutes a day.Do something that makes your body tense. It can be playing, running, jumping, walking, or playing a sport you like. These exercises can also reduce the pressure on your mind, that is, stress . But you need to remember one small thing. Do not exercise hard too close to bedtime. Because, when you exercise, your body is stimulated a little, which means you wake up. So, that stimulation decreases, and it takes a while for your body to fall asleep. Therefore, it is best to exercise at least two to three hours before going to bed.

2. Don't even touch caffeine when it's time to go to bed!

What is caffeine? Coffee, tea, some types of chocolate, energy drinks, and some soft drinks contain it. Caffeine is a stimulant . It wakes up our brain and body and makes us feel more alert for a while. This can be useful in the morning, because it gives us energy to get work done. But at night? That's the problem. If you take caffeine at night, you will be tossing and turning instead of falling asleep when you go to bed. So, if you want to sleep well, limit the amount of caffeine you consume during the day. Avoid drinking anything with caffeine, especially after dusk and close to night. Instead, you can drink something like decaffeinated tea, some fruit juice, or a glass of hot water.

Imagine, if you drink a cup of coffee at around 8pm, its effects can last for several hours. So how can you make up your mind to go to bed at around 10pm?

3. Shall we say 'good night' to electronic gadgets for a while?

This may sound a bit difficult, but it is very important for sleep. Try to make your bedroom a tech-free zone . That means, keep your phone, tablet, laptop, and TV out of the bedroom! Why do you say this? The blue light from the screens of these electronic devices affects our brain in a very subtle way. That light tells the brain that "it's still daytime, it's not time to sleep." Then, the production of melatonin, a natural hormone that helps our body sleep, decreases. Melatonin is what makes us sleepy. So, when it decreases, it becomes difficult to fall asleep. Therefore, turn off all these gadgets and put them aside at least an hour before going to bed . It is also great if you can turn off your phone completely or put it on silent. Then your precious sleep won't be interrupted even by a message from Sudu Doni in the middle of the night.

4. Should we establish a set time and schedule for sleep? (Sleep Routine)

Our body has a wonderful natural clock (Circadian Rhythm).There is. This clock is what decides when we need to sleep and when we need to wake up. When we get used to going to bed and waking up at the same time every day, this body clock starts working exactly as it should. Then you will just start to feel sleepy at the right time. It is also very useful to add some small habits (bedtime routine) before going to bed that can calm your mind. This gives your mind and body a signal that "it's time to sleep now." What can you do like this?

• Listen to soothing, light music.
• Read a book (but not on your phone!).
• Spend some time with your pet.
• Write about the day's events and what's on your mind in a diary.
• Meditate or do something simple that helps you focus your mind.
• Take a hot bath (but about an hour before bed).

You can add anything that brings you peace of mind and relaxes you to this pre-bedtime routine. The important thing is to do these things in the same order and at the same time every day.

5. 'I'm sleeping well!' – Make up your mind like this!

This is also very important. The stress we have in our minds, that is, worrying about exams, about friends, about problems at home, all of these can be a big reason for losing sleep, that is, insomnia . When we think things like, "Oh, I don't know if I'll sleep tonight," "I never sleep properly," sleep actually goes further away. Because when we think like that, our mind becomes more agitated, and we lose the calmness needed for sleep. Instead, you can manipulate your mind positively. Several times throughout the day, say to yourself: "I will sleep well tonight. I will sleep soundly." This kind of positive self-talk helps calm your mind. Also, doing some simple breathing exercises before going to bed, or doing a few easy, light yoga asanas are also good ways to get to sleep. These relax both your body and mind.

What do you do if you can't sleep every night?

It's normal to have a few days or two of insomnia, or to get a little less sleep. It can happen to anyone. It's nothing to worry about. However, if you have persistent sleep problems, meaning you can't sleep properly for several days a week, feel tired when you wake up in the morning, or feel sleepy during the day, then it's not a good idea to just ignore it. It's definitely best to see a doctor for advice. There may be another underlying cause, or your doctor may be able to give you more advice that's right for you.

So, here are some things to remember! (Take-Home Message)

Well, we've talked about a lot now. In short, taking care of your sleep is a big investment in your entire life.

• Sleep for 8-10 hours a day. This is essential for your age.
• Be very active during the day, but not too close to sleep at night.
• No coffee, tea, or energy drinks at night.
• Turn off your phone, tablet, and laptop an hour before bed. Make your bedroom a no-go zone.
• Get into the habit of going to bed and waking up at the same time every day. Do something calming before bed.
• Think positively, "I'm sleeping well." Reduce stress .
• If you continue to have sleep problems , definitely see a doctor.

If you incorporate these small changes into your life, you too can have a healthy, refreshing sleep. Then you will wake up happy in the morning and spend the whole day full of energy!