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Adequate sleep is incredibly important to support your body and brain to function well. World Health Organization recommends an adult to sleep at least 8 hours a day. The comfortable sleeping environment promotes calmness and relaxation. Here are some tips to help you fall asleep faster.

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(1) Meditation

You are difficult to fall asleep if you are anxious and stressed. Meditation is a good way to calm down your mind and relax your body through deep breathing practices before bedtime. Once stress and tension in your body are released, mindfulness could help you fall asleep more easily.  

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(2) Lower the room temperature

You are hard to fall asleep if the room temperature is too high. Keep your body cool can enhance the melatonin levels and help you fall asleep faster. Try to lower the room temperature between 15°C – 23°C could help. You can take a hot bath or shower before going to bed. Your warm body will cool down afterward and send a signal to your brain it’s bedtime now.

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(3) Listen to relaxing music

Some studies indicated that music can improve quality of sleep and insomnia significantly. Listen to relaxing music at bedtime can ease and soothe your mind to help you fall asleep quicker, promote deeper and restful sleep.

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(4) Drink a soothing beverage

Caffeine helps you to boost your mind and fight fatigue. Caffeine can be found in various foods and beverages, such as chocolate, coffee and energy drinks. However, consuming caffeine may disturb your sleep schedule. You are recommended to stay away from caffeine at least 6 hours before bedtime. You could drink a soothing beverage like chamomile tea, lavender tea, passionflower tea to promote restful sleep and relaxation.


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