10 tips on how to quickly fall asleep


1. Create a favorable environment for sleep
The quality of your bedroom is very important for your holiday. It should be dark, clean and easily ventilated. Try to keep fresh air and a temperature regime of 16-18 degrees Celsius. You must have enough blankets and good pillows. If it is uncomfortable, then you will not fall asleep. Minimize the amount of noise and light during sleep and use earplugs and curtains if necessary.


2. Avoid caffeine , alcohol and tobacco
Drinks and food containing caffeine, such as coffee, tea, soda and chocolate, will stimulate your brain longer than you think.



Alcohol is a depressant. Although sometimes it helps to fall asleep, it can cause a waking at night. Excessive consumption of alcohol can cause addiction, and refusal of it can strongly affect your sleep.

Nicotine is also a stimulant and its use before bedtime should be avoided, as it stimulates blood circulation.


3. Exercise regularly.
Working at the office and doing mental work, you can sweat, but this does not give your body enough work. Those whose work consists of physical labor have less trouble sleeping than office workers.

4. Make up the mode of your sleep
• Experience getting up and going to bed at about the same time. Even on weekends. Lying and getting up at the same time, you will gradually get used to it.


5. Leave your bed for sleep
The bed should serve you for one thing: for sleeping ... Well, for two things: for sleeping and sex. Many read, work, watch TV, lying on the bed. Your mind should not have any more associations than sleep. Ask your mind the installation: "If the bed, then sleep."

Do not watch TV or sit at the computer before going to bed. The light from the monitor and TV is similar to sunlight, so your body seems to be at the moment a day, not a night. Also the best way to fall asleep is to get rid of all thoughts. For example, before going to bed, "leave" the thoughts that bother you on a piece of paper.



6. Warm milk and herbal tea
Milk contains calcium, which helps to relax, while its heat will help you calm down. Also, milk contains an amino acid tryptophan, which increases the level of serotonin and melatonin in the blood, which slows down brain activity.

But dairy products are not suitable for everyone. Sometimes it's better to have tea. There are many types of herbs that help to fall asleep: anise, fennel , lavender.



7. Relaxation: massage, warm bath and meditation
There are many ways to relax, but many do not even know about them. You can just take a hot bath containing a cup of salt. A good massage after work can help you regain strength.

Meditation. No, do not cross your legs and buzz! Just focus on relaxation. Breathe deeply, with long breaths. The technique of Transcendental Meditation can show how to put in deep peace, reduce anxiety. This is a very effective remedy against insomnia.


8. Ritual "It's time to sleep!"
A typical model can consist of :
- Read a little;
- brush your teeth;
- switch on the fan;
- Set the alarm.

After it, doing it every day, it will be easier for you to fall asleep.


9. Do not sleep during the day.
If you doze off during the day, it can tell on your night dream. Therefore, it is important to find the right balance. But if you can not do this, then it's better not to doze off during the day.


10. Do not eat before bedtime
A light snack can help you fall asleep, but not heavy food: it only hurts sleep. Digestion requires a lot of energy, so you will feel active. Acute or fatty foods can cause heartburn, which certainly hampers sleep. Food containing tyramine (bacon, cheese, ham, eggplant, pepper, avocado, nuts, soy sauce, red wine), on will let you fall asleep. Tyramine can cause the formation of norepinephrine , a brain stimulant.

But if you are hungry before going to bed, eat something that will cause the hormone serotonin , which will help you fall asleep. Carbohydrates, contained in bread and cereals, will help you.