10 practical tips from our readers to help you fall asleep quickly for a good night's rest

10 practical tips from our readers to help you fall asleep quickly for a good night's rest

We asked our readers about the best way to get a good night’s sleep. Here are some of our favourite answers

No fun in games

Switch off all electronic devices. They can be addictive. For example, you could have difficulty sleeping after playing games on your smartphone late into the night. Remember, the light from your phone stimulates your brain, making it harder to relax.

Daisy Cheng,14, Fung Kai Liu Man Shek Tong Secondary School

Textbook advice

There is one great solution, and your parents are going to love it – revise! When you can’t sleep, open the most boring page in your textbook. I guarantee that you’ll fall asleep within 15 minutes!

Venus Lam,13, Sacred Heart Canossian College

Take things lightly

Don’t go to bed on a full or empty stomach. Avoid eating a lot just before bedtime, because it will make you feel uncomfortable, and you may not be able to get a good night’s sleep. Equally, a growling stomach will also keep you awake. A light snack, such as a yogurt, should be enough.

Abdul Waheed, 16, HKTA The Yuen Yuen Institute No 3 Secondary School

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Fluffy friend

I’ve always had trouble sleeping, but I’ve found something that helps me. Once you’re in bed, try hugging something soft and comforting. I hug an enormous, fluffy pillow. It quickly sends me off to sleep!

Aiza Lam Yu-yan, 11, Marymount Primary School

Free your mind

You need to make sure you have nothing weighing on your mind. Get all your chores done so that they don’t niggle at you, and if there’s something you need to get off your chest, then do so. Then your brain will be able to switch off.

Christina So, 14, Carmel Pak U Secondary School

No more tummy aches

Strenuous exercise, two hours before bedtime, is the best solution. Exercise helps you to relax and forget all your worries. It also helps digestion so you won’t get any stomach problems that might keep you awake all night.

Tony Ng Chung-kei, 14, Hong Kong Chinese Women’s Club College

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A hot tip

There’s nothing better than a hot bath, especially in this cold weather. A hot bath will increase your body temperature and relax your muscles, making you feel drowsy and ready to sleep.

Andy Tong, 14, King Ling College

A simple trick

I often have trouble drifting off. Thoughts just buzz around my head and I can’t seem to switch off. So I went online and found the answer – the “4-7-8 breathing technique”. The trick is to inhale for four seconds,then hold your breath for seven seconds. After that, exhale completely for a count of eight. The steps are then repeated between two and four times. You can literally feel your heart slowing down and your eyelids drooping. It’s amazing.

Armaan Dayal, 15, King George V School

Stay active

If you want to have a good night’s sleep, you need to be active during the day. Don’t take long, daytime naps; try to stick to a regular sleep schedule. Then your body will soon get used to falling asleep at a certain time.

Arzoo, 16, Tak Nga Secondary School

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Toy story

It’s impossible to sleep without your favourite bedtime toy! It doesn’t matter if it’s old and tatty, a soft toy or doll is comforting and will stop you from having nightmares.

Tiffany Kwok Yin-ting, 12, Shatin Tsung Tsin Secondary School

For next week’s Top 10, tell us:

If you won the lottery, how would you spend your money?

Send your answer, together with your name, age and school, to reporters.club@scmp.com with “Top 10: lottery” in the subject field. Our favourite answers will appear in next week’s Top 10 page!

Edited by M. J. Premaratne


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