Tips to help you fall asleep faster

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Are you looking for Tips on how to fall asleep fasterAccording to psychologists, sleep is a six-step process you can do every night to help us get a good night’s sleep quickly. There is a mathematical equation that can be applied to: bedtime routine To achieve the best comfort at night, everyone has the right temperature in your room to turn off your phone, these simple steps can establish a consistent sleep pattern and put an end to sleepless nights.

AppointmentsWhen you need a restful night, it is important to start getting the optimal amount needed to repair your body. Most adults need between six and nine hours of sleep each night. Do you go to bed early enough to achieve this?

temperature: To have a fully satisfactory sleep, your bedroom should be around 17 ° C. It may differ slightly from person to person, but it is always difficult to sleep comfortably if your body is too hot or too cold..

eat the food: It also requires a break before bedtime, eat the last meal of the day at least three hours before bedtime and drink the last cup of coffee 10 hours before bedtime.

technology: In our always digital world, it is very important to spend time away from the screen, especially before bedtime. It is advised not to use your phone in the 90 minutes before bedtime. Reading, meditating or drawing are relaxing alternatives that can help you sleep peacefully..

say a word of thanks: Turn off the light, say good night and remember to say thank you for something you are grateful for today Although it may sound cliched, scientific evidence of gratitude for big and small things pleases us and helps us to be comforted.

Avoid alcoholIt has long been believed that drinking alcohol can help you regulate sleep, but this is not true. In fact, alcohol can impair your sleep patterns. You may feel that you fall asleep more easily, but the quality of sleep can be affected..

MeditationMeditation is a great way to slow down and calm the mind before trying to sleep. If you do not have your own meditation practice, there are a number of wonderful applications to help guide you into a state of relaxation. Try calmness, Buddhism or head distance. In its simplest form, simply lie in bed and focus on a permanent part of your body from your toes to the top of your head, be aware of sensations, temperatures and feelings. Or you can do the same by focusing on each sense one at a time, which you can smell, hear or feel.

imaginationJust like meditation, visualization is about moving your mind to a quiet place and preparing yourself for sleep, like taking yourself into a dream world. Choose a place where you feel completely relaxed, inspired and awe-inspiring and suggest every aspect of it. Move yourself spiritually there, it could be a beautiful beach, a sunlit forest or your youth home.

ExerciseExercise increases the production of serotonin, the happy hormone in the brain, and lowers levels of cortisol, the stress hormone. It can help you sleep longer and deeper. It also helps you feel ready for bed and less anxious when your body gets tired after moving. Some studies show that early morning exercise is best for a good night’s sleep.

Use the breathing techniqueThere are many breathing techniques you can try, and like meditation, there are applications that can help you find the one that works for you. One popular technique is the 4-7-8 breathing technique. Created by Dr. Andrew Weil of Arizona who describes the yoga-inspired method as extremely simple, takes virtually no time, requires no equipment and can be done anywhere.

Use a lamp HEART BROKEN On a winter morningIf you are struggling to get up on a winter morning when there is a lack of natural light to keep your circadian rhythms in check, try using a flashlight HEART BROKEN. Feeling awake and refreshed in the morning will help your body feel ready to sleep again later..

Stretch before bedtimeStretching your muscles before bedtime can help your body relax, release tension built up during the day and reduce your chances of experiencing aches and pains during the night or the next morning. You can do simple stretching exercises that you have to do every day when working from home.

Do not look at the clock: If you find it difficult to fall asleep, try not to check the clock for the time being, it will only increase anxiety and pressure to drift away.

Avoid naps during the daySleeping during the day can reduce fatigue at night. A 1996 study found that adults who slept regularly during the day slept less well at night. They were also more likely to be overweight and have more depressive symptoms.

AromatherapyThere are a number of fragrances associated with relaxation and sleep, including lavender, damask, mint and orange. Try an electronic oil diffuser, pillow spray or body cream. If you prefer candles, make sure they are made with natural ingredients.

See how you sleepAn appropriate supportive mattress and good bedding can make a big difference in how we sleep. It is important that your back and neck are supported and without pressure. Do research on a healthy sleeping method that suits your body shape and body type.

Avoid provoking the conversation: In an effort to keep the mind calm, slow and relaxed before bedtime, try to avoid starting a stimulating conversation. Being agitated, anxious or excited can cause thoughts that can invade your sleep.

Deal with bedtime worriesTry to make a list of all the things that come to mind before going to bed, or a list of things to do the next day. Writing it down physically can help remove it from your head before you go to bed. You can also make a list of three to five things you are grateful for that day, to promote a positive mindset..

Keep a sleep diaryKeeping a sleep diary can help you identify what can lead to a bad night’s sleep. After a restless sleep, write down what happened before bedtime, what you ate and how you felt that day. Likewise, after a good night’s sleep, acknowledge what you think contributed to it.

Lying in bed with you ready for bed can be frustrating and counterproductive. The stress of not being able to sleep will make it difficult for you to fall asleep. Experts say if you can not sleep, you can go to another room to read or do something that relaxes you and takes your mind off sleep. Basically set your mind back..

  • Mental health: poor mental health, anxiety, worry, stress.
  • Physical health: Pain, injury, diet or illness affecting sleep.
  • Environment and conditions: temperature, noise, comfort, irregular routine and technological intrusion.
  • Stress, anxiety and depression
  • the noise
  • Too hot or cold room
  • uncomfortable beds
  • Alcohol, caffeine, nicotine or drugs
  • Time difference
  • Shift work

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