An Efficient Way to a Sound Sleep - The UOS Times
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An Efficient Way to a Sound Sleep
Byeon In-jin Junior Reporter  |  startaurus@uos.ac.kr
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[0호] 승인 2009.10.07  
트위터 페이스북 네이버 구글

Are you having a sound sleep these days? Most of you would have a hard time living a busy daily life with all the assignments and worrying about the lack of sleep. It is now common for students to stay up all night studying for exams.

Compared to other countries, many Korean people go to bed late and also start the day late. However, whether you sleep earlier or later is not a big problem. The problem is whether you are having a quality sleep or not. Not only lack of sleep but also too much could make you suffer at night.

Insufficient or shallow sleep will make it hard for you to concentrate and you may even feel sick. Sleeping is important as it consumes about 1/3 of our lives and can threaten health and even lives when it is deficient. It is also related to the soundness of your mental health and heart related diseases such as high blood pressure and diabetes.

In order to sleep well, you should try to increase the quality of your sleep. Here are few tips you should follow:

  1. Try to wake up at the same time everyday and go to bed early.
  2. Get plenty of sunlight in the afternoon because sunlight helps your body increase the melatonin levels, making you sleep better.
  3. Do not exercise right before going to bed.
  4. Do not stress yourself if you are having a problem falling asleep.
  5. Clear your mind of all your worries before going to bed.
  6. Make your body easy to fall asleep by doing things such as taking a half bath or footbath. Doing these kind of activities, approximately two hours before going to bed will make your body temperature go up and then go down at the time you go to bed, also making you fall asleep easier.

There are some foods that are helpful or harmful to your sleeping habits. Salad or fresh vegetables improve the digestion so these foods do not interrupt you from falling asleep. Foods with fiber, grains, and minerals can also help. On the other hand, if you have too much sugar before going to bed, it could disturb you from having a deep sleep.

White bread doesn’t actually have any nutritional value and is also harmful to sleeping because it contains a lot of sugar. Finally, it is widely known that caffeine, alcohol, and nicotine are not good for both sleeping and health.


There are also some materials that can help you sleep better. As most people would know, the qualities of the mattress and pillows are very important. The mattress should be elastic and comfortable. Even if they have a high quality at the time you buy it, using it for too long time wouldn’t be helpful for your sound sleep. Therefore, it is vital to change a mattress at proper time so that it is always in good condition.

It would be better if an atmosphere of your bedroom is dark, quiet, and cool. Bright light may disturb your nerve system from recognizing the sleeping hours properly. Dry and warm atmosphere might make you wake up easily in the middle of night. To make an ideal environment of your bedroom, use a shade or curtain, an air freshener, or a humidifier.

Aroma therapy is also a well recommended method. The incense of aroma therapy oils is not only good for sleeping or insomnia, but also they are efficient for relieving stress. In particular, using aroma oil is easy to follow. In a small lamp, put plenty amount of water and add 2~3 drops of aroma oil (there are a few scents to choose: lavender, rosemary, and so on). Boil water for 10~15 minutes then there will be a wonderful fragrant flowing around your room. You can purchase an aroma oil lamp at a local store.


For students who usually have ‘temporary insomnia’ due to the high pressure from exams, using a sleeping pill is said to be okay. Of course too much abuse of these pills is definitely harmful to your health. However according to Seoul Sleep Clinic, taking sleeping pills for internal use would do nothing to person’s health and will not provoke any addiction.

Some people think sleeping is a waste of time and try to save their time from sleeping. However, the soundness of your sleep affects your daily lives greatly. In order to live healthy, you should try the methods explained above. But the most important thing is to keep the rhythm of sleeping constant. When you oversleep on weekends and struggle to fall a sleep on Sunday nights, your rhythm of sleeping will be affected, making you suffer later. Therefore, it is vital to maintain a daily fixed time to get up regardless of your bedtime.

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