7 tips for those who cannot fall asleep quickly

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If you often have trouble sleeping, we suggest that you familiarize yourself with effective ways that will help you fall asleep faster.
The modern pace of life, overstrain often become the causes of insomnia. Sleep problems can negatively affect your health, reduce productivity and worsen your emotional state.
But there are working methods that will help you fall asleep faster. We hasten to share them with you.

Set aside gadgets 40-60 minutes before bedtime

Scientists have proved that the bright light of smartphones, tablets and laptops disrupts the production of melatonin – the hormone of sleep regulation. It is very important to go to bed on time (no later than 23.00) and get enough sleep, because sleep deficiency and some other factors can slow down the secretion of melatonin and completely block it, thereby provoking a lot of health problems. Among the latter are sleep disturbances, circadian rhythms, as well as cancer.
If you really need to sit on the phone before going to bed, activate the “night mode” in your smartphone or set the screen brightness to the minimum.

Eat special foods for dinner

Shortly before bedtime, you can drink warm milk. The product contains alpha-lactalbumin. Protein promotes the production of melatonin, which causes a desire to sleep. In addition, milk contains calcium, which contributes to the good absorption of protein.
Also, sleeping pills include bananas, pistachios, oily fish and cheese.

Do not use sleep tracker

To date, many people use a fitness watch to track the phases of sleep and its quality. However, such a decision can only worsen sleep and even increase anxiety. People begin to focus on falling asleep and worry about its quality. As a result, they make themselves worse.

Meditate

Using meditation, you can reduce the production of the stress hormone (cortisol). In this way, you can reduce stress, relax and prepare for sleep.
There are a lot of video meditation tutorials on the Internet for both beginners and advanced people.

The bed should be a cozy nest for sleeping

Before going to bed, it is undesirable to sit in the phone while lying in bed. The brain begins to get used to being active in bed. As a result, it becomes hard for people to fall asleep. It is also not recommended to read books where you sleep.  It is best not to engage in intellectual activity an hour before the end of the call to give the brain time to prepare for sleep.

Use air conditioning

You need to sleep in a cool room. For this, air conditioning is suitable in the summer. Ideally, the temperature in the bedroom should not exceed 20 ° C. So, it will be easier to fall asleep. 

Blink your eyes

Lying in bed in the dark, actively blink for 60 seconds. Then you will want to sleep more. However, keep in mind that this method does not work for all people.


A healthy and full sleep is one of the important components of good health and well-being. 


Many people have trouble falling asleep. Most of all, those who work actively and often get tired. The brain cannot relax even in bed. 


Use these tips and you will see that problems with falling asleep will scatter like an unpleasant dream.

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