How to Fall Asleep Faster: 10 Ways That Work
According to experts, problems with sleep alarm that you are clearly doing something wrong. To study the nuances of sleep, even a special institute was established in the United States. After much research, scientists came up with a way to overcome insomnia. Everything is extremely simple - every day you have to go to bed at the same time. And soon you won’t have to count sheep to find yourself in the kingdom of Morpheus.
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Here are ten more effective tips that will help to get rid of sleep problems and quickly plunge into the world of night dreams.
Tip # 1: Say Goodbye to Caffeine
For healthy sleep, you need to limit the amount of caffeine consumed. Your body won’t suffer from a decrease in the cups of your favorite espresso or cappuccino, but your sleep quality will improve markedly. The same situation is with late black tea; it’s guaranteed to negate all your night dream.
Tip # 2: Create Silence
It is hard to fall asleep if loud music is playing nearby or the TV is on. To tune in to a relaxed mood, try to stay in silence a couple of hours before bedtime.
Tip # 3: Turn Down the Light
Descend your room into darkness, and it will definitely help you fall asleep faster. Refuse bright blinding light, turn off lamps and chandeliers. An important role is played by the color of light. Give preference to muted yellow shades and avoid whites.
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Tip # 4: Turn off Gadgets
A few hours before the expected going to bed, reduce the brightness of the screens on your smartphone and tablet. The light emitted from gadgets’ screens induces the brain to activity and doesn’t contribute to sound sleep. The best option is to turn off the gadgets at least 30 minutes before bedtime to relax and tune in to rest. Things can wait until morning; your full sleep is more important.
Tip # 5: The Right Dinner
At night, we often want to eat something delicious, but this is not recommended at all. Sweets activates our brain, while spicy food disrupts digestion. As a result, the healthy sleep is out of question. So what food is better and more useful for both figure and sleep?
Experts advise bananas, green salad, cashews, which are rich in potassium and magnesium, and whole grain bread containing vitamins of group B. Tasty, healthy and not a hindrance to sleep!
Tip # 6: Fluid Control
It’s not recommended to drink one hour before bedtime. But there is a good alternative - tea with lemon balm, which just soothes and relieves stress after workdays. Or you may drink simple water, if tea hasn’t quenched your thirst.
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Tip # 7: Adjust the Temperature
An average person’s body temperature always goes down before bedtime. This fact can be used and artificially create favorable conditions for falling asleep. It is enough to ventilate the room before going to bed - and your brain will receive a signal that you are going to sleep. It is also important to turn off the lights or use a sleep mask to prevent the production of the melatonin.
Tip # 8: A Bath to Help
In the cool season, usual airing will help reduce body temperature, but what if there is a sultry summer outside the window? In this case, air conditioning or bathing will come to the rescue. When you exit the bathroom, a temperature drop will occur and you will instantly refresh yourself.
Tip # 9: Learn New Habits
Start reading before bedtime, but not an e-book, because now we already know how these gadgets harm our sleep. Reading often euthanizes and relieves stress. Other good ideas are communication with loved ones and calm slow music. Knitting or embroidery helps a lot. There is the mass of options, but the key point is to find what is right for you.
Tip # 10: Temporarily Stop Thinking
Often we seem to go to bed, but at the same time we don’t stop thinking about current affairs and plans for tomorrow. And that’s how we harm ourselves. Thoughts, as a rule, awaken the brain. If you brain doesn’t relax and rest, it means - long live insomnia. Conclusion? Thinking about pressing matters is, of course, good and necessary, but everything has its time. And there is no room for reflection in the bedroom. With a clear conscience, forget about everything until the morning!
