How to fall asleep easier. How to fall asleep quickly if you don’t want to sleep (but should you?)

We are all exposed to a lot of stress every day - this is especially true for residents of megacities, whose lifestyle is so fast that it is difficult for them to keep track of everything. Work, household chores, and everyday routine often lead to the fact that a person simply cannot rest properly.

Sometimes it even happens that, having come home from work as exhausted as a lemon, some people cannot sleep, despite being extremely tired. All this is a consequence of our lifestyle, which leads to a number of stresses and, ultimately, to insomnia. Sleep disorders are very common nowadays, and especially severe cases even the intervention of doctors is required.

What can help if you can't sleep?

However, before you bring yourself to such a state, you can try to use the advice of psychologists who helped restore normal sleep not just one person. These are the tips:

1 . Don't read or watch TV before bed. If a book or program is interesting and encourages you to think, then your brain will not be able to calm down for a long time, preventing you from falling asleep. If you are suffering chronic insomnia, then watching TV and reading before bed are generally contraindicated.

2. Go to bed not when it seems like it’s time to sleep, but when you feel like it. What's the point of going to bed at 9 pm if you'll still be tossing and turning until 12?

3. Try not to do anything particularly active in the second half of the evening. In general, try not to think about problems or plan activities for tomorrow before going to bed. Try to do all this an hour and a half before going to bed.

4. Some doctors, especially Eastern ones, recommend performing breathing exercises to help you relax.

5. Your bed is there for you to sleep in, not for you to roll around unable to fall asleep. If sleep doesn't come after 15-20 minutes and you don't feel like sleeping, get up and do relaxation auto-training or just find an activity that helps you relax.

6. It is better to keep your bedroom cool, and be sure to ventilate it before going to bed.

7. Don't count sheep or elephants or anything else while trying to fall asleep. Counting stimulates activity in certain areas of the brain, making it even more difficult to fall asleep.

8. Not worth doing physical activity just before bed. It is advisable to finish all training exercises 3 hours before going to bed.

9. Don't overeat, and in general, your last meal should be 2-3 hours before bedtime.

10. Don't take naps during the day.

11. If you wake up in the middle of the night and can't fall asleep, don't force yourself - get up and do something else, and when you feel sleepy, go back to bed.

12. Don't drink coffee, smoke, or drink alcohol before bed.

13. If you are bothered by nightmares, when you wake up, try to come up with a pleasant ending to such a terrible dream.

14. Try listening to relaxing music before bed, or learn auto-training. You can choose music to suit your taste, for example, on the website zort.ru

15. Try eating a teaspoon of honey before bed - this should help you fall asleep and stay asleep.

If all this does not help, then you really should consult a doctor who will help solve the problem of insomnia.

In the previous article, we chose sleeping pills for each type of insomnia.

But before you go to the pharmacy, I advise you to try to fall asleep without pills.

And a few of the most common products from the refrigerator, decoctions of “sleepy” herbs, or a glass of delicious warming, relaxing wine at night will help with this.

Well, let's take a look in our refrigerator before going to bed?

The “Night Priestesses” are fast asleep!

Let's start with the application food products for sleep. We all know the simple truth: if you want to sleep, go to the refrigerator and eat something.

Sausage may be useful for falling asleep, but your stomach will digest it all night, and in the morning it will replenish your fat reserves on your butt, stomach or riding breeches.

However, a number of products do contain substances that will help you sleep. Among these substances are magnesium, melatonin, serotonin and a number of others. Foods containing these substances can be eaten for dinner. or shortly before bedtime.

They will help you sleep; baked potatoes, boiled rice, kiwi, broccoli, it’s very good to drink before bed glass of warm milk. If milk is digested normally, then a glass of warm milk will guarantee you a quick fall asleep and good deep sleep.

Very good hypnotic effect bananas have. Eat them before bed - they are very large quantities contains serotonin.

A handful of almonds eaten before bed contains a large amount of magnesium and tryptophan. This is a good sleeping pill.

And, of course, it has an excellent hypnotic effect. main enemy figures - bread. It will help you quickly release insulin, which affects the body's production of tryptophan and serotonin. But remember that if you fall asleep with the help of bread, you will soon grow your own buns.

Gives an excellent effect green tea along with something sweet- with chocolate or chocolate candy. My husband always falls asleep with candy. And he sometimes calls me “the night priestess” when I can’t sleep and go to the refrigerator at night for my sleep-inducing late dinner.

There is another barbaric method that only those few who have everything in order with their stomachs and who do not have to go to work in the morning can afford. Let's take it small onion and eat it whole before bed. The hypnotic effect of onions will come very quickly.

As you can see, a fairly large number of foods eaten 30 minutes before bedtime will help you relax and fall asleep.

But remember that this is a double-edged sword, where on one side there is healthy sleep, and on the other hand excess weight– find your golden mean.

Sleeping herbs

Not everyone can afford to eat at night. You can fall asleep in a more figure-friendly way, without resorting to pills.

Exists great amount various sleeping pills that you can buy at any pharmacy. The cost of this kind of sleeping pill is cheap, there are no negative effects on the body - only peace and healthy sleep, and you can easily prepare all this at home.

So this is mint. Mint infusion dilates blood vessels and relieves spasms. Mint should be drunk shortly before bedtime.

What to do to fall asleep quickly: take 1 tablespoon of mint leaves, pour a glass of boiling water, close the lid on top and let it brew for 30 minutes. Drink warm, just before going to bed.

Oregano gives excellent results.

This is due to the fact that oregano flowers contain large quantities of essential oils and tannins. Very often it is sold in the form of ready-made tea bags. Brew according to instructions and drink before bed. The effect will be very good. One of the leaders in sleeping pills is hawthorn. He received universal recognition not only as home remedy , but also from doctors. It is recommended to drink it for hypertension, neuroses, cardiovascular

diseases, insomnia. pour a glass of boiling water. Let it sit for about an hour. Drink up to three times a day before meals. It's better to brew every time fresh hawthorn, V as a last resort, brew a dose for one day in a thermos.

After 3-4 days you will be back to normal. high blood pressure, your nerves will become stronger, and your sleep will become long and deep.

Another good and elegant way to fall asleep is essential oil lavender. You can find it in every pharmacy. If you have the means, buy oil from the Austrian company Styx - it is of better quality. If not, then any pharmacy will also do. Take some oil and apply it to your temples and behind your ears. This - good remedy to fall asleep quickly within 10 minutes.

Motherwort has a good hypnotic effect. But I cannot recommend it, since taking motherwort causes an attack in some people strong appetite. And immediately after taking it, you will go not to bed, but to the refrigerator. And you’ll get into bed only after a good, tasty late dinner and sleep until the morning like a baby :)

What to drink to fall asleep quickly

Sometimes a glass of cognac or a glass of wine at night helps you fall asleep quickly. Alcohol in small amounts calms and relaxes nervous system, you detach yourself from problems and worries and can easily fall asleep.

This is especially effective if you are lying in bed and thinking about some work tasks, making plans for tomorrow and just can’t stop. Alcohol will slow down this flow of thoughts, and you will think about all this tomorrow with a fresh mind.

By the way, a wonderful sleepy drink is mulled wine. I tried its relaxing effects on myself. Once my husband and I were skiing in the mountains, had lunch at a cafe on the slope and drank mulled wine for dessert to warm up and make skiing more fun.

So I’m going down the mountain after mulled wine, the slope is steep, I need to turn often so as not to gain speed. And after mulled wine I didn’t feel like straining at all, I was even lazy to turn my skis. As a result, I picked up a lot of speed, couldn’t hold on and fell.

Conclusion - mulled wine is very bad good drink for skiers, but excellent remedy to relax and fall asleep.

Just don’t abuse this way to fall asleep :) This is a one-time method!

How to fall asleep very quickly without pills, herbs, food and wine at night

To fall asleep easily, try changing your daily routine a little - this alone can return you to good healthy sleep.

The easiest way to fall asleep quickly is to take a walk before bed. Moreover, it is better to do this: first get ready for bed - brush your teeth, wash your face and then go out into the fresh air for 15 minutes.

After a walk, without turning on any bright lights, go straight to bed. If, after a walk, you start getting ready for bed, washing your face, brushing your teeth in bright light, then you will again excite your nervous system with bright light, and it will again be difficult for you to fall asleep.

While walking, leave the bedroom window open. In a ventilated bedroom, you fall asleep better and sleep more soundly.

Try to make your bedroom as dark as possible, hang curtains that completely block out light, or try wearing a special sleep blindfold.

Try turning off the TV an hour before bed, sit with a nice book - calm your nerves.

Sometimes it helps a lot to fall asleep warm bath. Warm up, relax and enjoy.

Very light physical Warm-up or meditation immediately before bed also helps to calm down and get unnecessary thoughts out of your head.

What to do if nothing helps

As you can see, there are many in various ways fall asleep without resorting to pills. This is suitable if you have a sleep disorder at your most early stage. If you suffer from chronic insomnia, or insomnia is associated with any diseases, then do not take medical supplies you can't get by.

If neither bananas, nor bread, nor hawthorn, nor lavender, nor mint, nor walks at night, nor a warm bath before bed help you, then help your body fall asleep with the help mild over-the-counter sleeping pills

The question of how to learn to fall asleep quickly worries many, especially when at night, having tried many methods of falling asleep, you still can’t sleep. Difficulty falling asleep after intense exercise physical activity and after psychological fatigue. Existing techniques REM sleep based on complete relaxation of the body and switching brain activity. Try it different methods– and you can choose the best for yourself.

What helps you fall asleep

If you go to bed and a conflict with a colleague is not on your mind or your feet are cold, you will not be able to fall asleep quickly. The causes of insomnia are influenced by everything – including yours. psychological condition before bed, and physical comforts. Do this:

• Ventilate the room before going to bed - let the air be cool, not stuffy.
• It should be light and warm under the blanket; buy a comfortable pillow.
• Don't overeat at night, but don't go to bed hungry either: eat a banana or drink a glass of milk.
• Ensure darkness and silence: it is important to create physiological comfort for sleep.

The same applies to your sense of self: it should also be comfortable; in a state of stress it is difficult to fall asleep quickly. But achieving peace of mind is a difficult thing to achieve, it begins in the head internal dialogue and there is no way to stop it; attempts to get thoughts out of my head are fruitless. Special techniques will help you learn to fall asleep quickly; you can listen to music or soothing audiobooks.

How to learn to fall asleep quickly

If you can’t sleep, thoughts and memories are scrolling through your head, you need to learn to relax. Our brain is strangely designed - the more we think about sleep, the less we want to sleep. Emily Martin, a professor of insomnia, said that to achieve sleep you need to stop striving for it. The recipe is simple - you need to learn to distract your brain. It can be physical exercise, psychological techniques, breathing exercises – effective ways many, they all pursue one goal - abstraction and relaxation. The main thing is to choose the right one for yourself.

Techniques for falling asleep quickly

The problem of falling asleep is sometimes confused with insomnia. If you haven’t fallen asleep after 15 minutes, then you don’t have to try to force yourself to sleep, since internal dialogue is an energy-consuming process, and it’s not for nothing that after such a night a person feels overwhelmed. How can you learn to quickly fall asleep while talking to yourself? Several successful techniques are based on stopping it:

1. The intelligence service's method is based on the natural position of a person's eyes during sleep.
2. The reverse blinking technique puts you into a light trance that smoothly turns into sleep.

Secret service method

Viktor Suvorov in his book “Aquarium” described the method of falling asleep that is taught to military intelligence officers. This technique helps you fall asleep in 1 minute:

• lying on your back, stretch out, arms palms up;
• close your eyes and try to relax as much as possible;
• without opening your eyelids, roll your eyes up, do it without tension - the basic rule of the method.

Reverse blink technique

This method prevents the brain from immersing itself in internal dialogue and helps you fall asleep quickly and easily:

• close your eyes, relax;
• open your eyes for a moment and close them again for 4-5 seconds;
• repeat several times;
• When your brain “blinks backwards”, it doesn’t have time to think through the next thoughts of the dialogue, you will quickly relax and fall asleep.

Exercises to fall asleep quickly

There are many effective exercises that help combat sleep disorders. They can be simple, complex, even funny, for example: lie on your right side, lie there for three minutes and turn over, after three minutes turn over again - on the third turn you will fall asleep. A fun technique for endless internal dialogue after a hard day: find a place in the apartment where no one is there, and for about 30 minutes say out loud any nonsense that comes to mind. This exercise helps free the brain from overwhelming information; it reboots and discharges.

To learn how to relax and fall asleep quickly, try this exercise right in bed:

• first kneel down, then slowly sit on your heels;
• spread your knees to the sides to thumbs legs touched each other;
• slowly lower your body forward and lie with your forehead on the bed;
• extend your arms forward along your body;
• try to completely relax and feel how your body gradually relaxes, lengthens, and becomes heavier;
• watch your breathing - it should be smooth, feel how the tension goes away with exhalation;
• relax your arms, shoulders, neck, eyes, in this position the body should become heavy and the mind calm;
• repeat the exercise for 5 minutes before going to bed.

Autotraining

Auto-training exercises require skill. At first you will be distracted, extraneous thoughts will appear in your head. People endowed with a rich imagination and capable of creating vivid images conscious. After a short practice, you will feel drowsy while doing auto-training approximately halfway through the exercise.

Exercise Ball:

1. Take a comfortable position, close your eyes.
2. Imagine an ocean and a large ball floating in the distance, from which waves diverge into different sides.
3. Concentrate on the ball, then on the waves - they spread out very far.
4. As soon as unnecessary thoughts appear in your head, turn your attention back to the ball.

Exercise Beach:

1. Imagine that you are on the beach.
2. Warm sand is poured onto you - first on one hand, then on the other, on your legs (in turn), on your body, on your face.
3. At the same time, you should feel warmth and heaviness: your arms, legs, body, face become warm and heavy;
4. You will completely relax and fall asleep quickly.

Breathing exercises

If you need training for auto-training, then using breathing techniques will not pose any problems, and you can perform them anywhere. Remember: these exercises cannot be done if you have diseases of the lungs and bronchi. Fast way fall asleep - the 4-7-8 method is based on transition heart rate to sleep mode:

1. Inhale through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Exhale through your mouth for 8 seconds.
4. Repeat.

The square breathing method is useful not only before bed, but in any situation when you are excited, it helps you relax and calm down. You need to breathe in a special way: do everything in four counts:

• breathe;
• not breathe;
• exhale;
• not breathe.

How to quickly fall asleep and stay asleep

In order to instantly fall asleep and get enough sleep, you need to provide several conditions:

1. Clothing should not hinder movement.
2. If you feel cold, don’t bundle up, take a very warm shower, put on socks (preferably two pairs of thin ones).
3. The best physiological way to learn to fall asleep faster is to wake up early. If you learn to wake up at 6-8 o'clock in the morning, you will want to sleep in the evening.
4. To distract your brain from self-talk, try drawing something. All you need is a piece of paper and a pencil - let it be a stream of consciousness - draw everything that comes to mind, just diligently.
5. Many people advise reading at night, but this is a double-edged sword: on the one hand, you are really distracted from thoughts, on the other, it is impossible to read without light, and light suppresses the synthesis of melatonin, a hormone sleep-inducing. Read if this method helps you fall asleep quickly, but if not, don’t force yourself, this method is not for you.

During the day

Sometimes you need to take a nap during the day. 20 minutes nap will improve general state, but if you have problems falling asleep, don’t sleep during the day, save up sleep until the evening. But if you work shifts, you need to get enough sleep:

• no need to overeat before bed, a light snack is enough;
• take a warm shower;
• be sure to go to bed in sleep clothes in a disassembled bed;
• if extraneous noise bothers you, put in earplugs, a sleep mask will also not be superfluous;
• The special services method will help you fall asleep quickly; you can do breathing exercises.

The main reason you can't sleep is your internal dialogue. It is often associated with worries about past events or worries about upcoming ones. But even productive thoughts are not very appropriate when it’s time for you to sleep.

As a rule, if you cannot fall asleep within 15–20 minutes, further attempts are doomed. It begins to feel like your mattress and pillow were designed to torture you. As luck would have it, it is precisely at such moments that someone slams doors on the street, comes and leaves, and neighbors wander from room to room like somnambulists!

This is how your internal dialogue turns into whining and grumbling. To avoid this, you need to not start it at all. To do this, you need to distract your brain from debates and hypotheses. Use one of the following tricks to fall asleep easily today.

1. Ball

We all know about sheep. But a much more effective visual image is a ball. Imagine a ball that sways smoothly, spreading waves around it. If you notice that you are distracted by thoughts, immediately return to the image of the ball.

2. Mental mouse

Imagine an object. Mentally zoom out, zoom in, and rotate it as if you were using the mouse wheel. Construction of detailed visual image Helps distract you from disturbing thoughts. Just don’t discuss the features of the object with yourself - just observe.

3. Scout method

Lie on your back, stretch, relax. Roll your eyes under closed eyelids. Don't overdo it - the eyes should remain relaxed. This is a natural position eyeballs during deep sleep, so it’s usually easier to fall asleep this way.

4. Four - seven - eight

Inhale through your nose for four seconds, then hold your breath for seven seconds and exhale slowly through your mouth for eight seconds. Thanks to this breathing, the level of adrenaline will decrease and the pulse will slow down. And concentrating on breathing will distract you from thoughts.

5. Autogenic training

Lie comfortably on your back. Stretch and begin to spread a feeling of heaviness and warmth throughout your body. Notice how the sensation spreads from the top of your head to the tips of your fingers, then your toes. Don't forget about your face - your chin, cheekbones, eyes and forehead should be completely relaxed. Try not to move.

6. Time machine

Think back to the day. Without emotions and judgments, just scroll through your imagination all the events that happened to you today. Try to remember more details, but watch from the outside, as if you were watching a movie.

7. Dream restoration

Remember one of pleasant dreams that you have seen. If you don’t remember your dreams, make one up. Pay attention to the sensations, complete the picture. It's your dream and it can be as perfect as you want it to be. It is quite possible that, having fallen asleep, you will find yourself in it again.

8. Reverse blinking

Close your eyes. Open your eyes for just a split second and close them again. Repeat after 10 seconds. Thanks to this “blinking”, you will relax and will not begin to plunge into distracting thoughts.

9. Rapid eye movement

Open your eyes and quickly look from one object to another. Don't fix your gaze on anything in particular. After 1-2 minutes you will feel your eyelids becoming heavier. Resist fatigue a little longer, and then allow your eyes to close.

10. Fairy tale

Many parents are familiar with the situation: when you tell your child a fairy tale, you yourself begin to nod off. Tell yourself a story. Come up with any plot, no matter how crazy, and let it develop on its own.

11. Word game

Think of a word for each letter of the alphabet from three letters, then from four and so on. Don't try to analyze - count the first word that comes to your mind. From such boring, monotonous activities, the brain usually “switches off” quite quickly.

12. Trying to hear silence

Lie down in a comfortable position and listen to the silence. Try to hear silence - not extraneous sounds outside the window or in the entrance. It's not very easy, but once you succeed, you will relax and fall asleep.

13. White noise

Find (or create) a source of quiet, monotonous noise. Listen to him very carefully, without allowing yourself to be distracted by thoughts. After a while you will begin to doze off.

14. Self-hypnosis

Relax as much as possible in a position that is comfortable for you. Calm your breathing. Relax even more by repeating to yourself phrases like “I am becoming more and more relaxed,” “My body is becoming heavier.” Then say (to yourself) “When I count to zero, I will fall asleep” and begin a slow countdown. You can, for example, count 50 exhalations.

In any case, do not forget to properly prepare for bed:

• The classic rule is that the last meal should occur 2–3 hours before bedtime. However, if you are used to eating often, the feeling of hunger will prevent you from falling asleep just as much as a full stomach. In this case, an hour before bed, drink milk, eat half a banana or a small amount of cheese.
• For good night You need to move enough during the day (preferably fresh air). Develop the habit of walking before bed. Even a 20-minute walk can help you take your mind off tasks and prepare your mind for sleep.
• Be sure to ventilate the room before going to bed. It is better if the window is slightly open throughout the night. But if you're worried about getting cold, at least ventilate the room well before getting into bed.

Believe it or not, not everyone needs the “correct” eight-hour sleep that is so talked about. In reality, the amount of sleep we need ranges from five and a half to ten hours a day maximum.

This means that you first need to determine how much sleep you need, and then think about how to achieve it.

Below are the rules that will help you establish such a regime. necessary sleep, which will help your body function much better for the rest of your life and the question “how to fall asleep quickly” will forever cease to worry you.

How to fall asleep quickly

Rule #1: Plan to get enough sleep

First of all, determine how much sleep you need to normal operation body. To do this, give yourself a week to experiment. Go to bed when you want and get up only when you've had enough sleep. Write down how many hours you slept each night and how you felt during the day.

For the first couple of nights, you will probably sleep as if you had suffered from insomnia. But by the end of the week you will have to get into the mode.

Now that you know how many hours of sleep you really need, allocate one hour more time to sleep.

Why another extra hour, you ask? Because after reading this chapter, you will want to apply the rules below before you fall asleep.

Set a bedtime as if it were important meeting, and take it with the same seriousness.

In the end, this is a meeting with rest and restoration of our health.

Rule #2: Leave the bedroom for sleeping

Many of us treat the bedroom as a second living room or workshop. Perhaps right after dinner you head to your bedroom to play with your child. Board games or watch TV with your loved one.

If you are used to using your bedroom as a living room, then you should move all non-sleep activities to another part of the house.

In order not to be tormented by the question of how to quickly fall asleep, but still sleep, it is necessary to separate psychological level Your bedroom (where you sleep) from other rooms (kitchen, living room, study).

Separating yours sleeping area You will begin to associate your bedroom exclusively with sleep. This will help you leave all financial worries and work problems in the office, the influence of electronics in the living room, and all household stress in the kitchen.

Most people report that after they made this separation, they began to fall asleep faster.

Rule #3: Don't exercise before bed

If you can't exercise before work or during your lunch break, you will need to do it immediately after work and finish your workout at least two hours before you plan to go to bed.

Your body will still be excited and energized two hours after your workout (especially if you're training intensely), making it difficult to fall asleep.

But if after an intense workout you take a bath or shower and give yourself two hours of rest, you will end up falling asleep sweetly, restful sleep, which will help your body relax and regain strength.

Rule No. 4: No gadgets before bed

Attention to all Internet surfers, gamers and TV lovers!

Time spent in front of your loved ones electronic devices, can take away all your sleep. The visual stimulation you are exposed to while playing games and watching movies or websites creates unnecessary noise in your head, which interferes with normal sleep.

What's the best thing to do before bed? Try reading a book or magazine, or collect

puzzle All the above mentioned activities have a calming effect and help you sleep well.

Rule #5: Drink the right drinks before bed

A glass of wine may make you feel sleepy, but this is only an illusion. In fact, after drinking alcohol, people usually don’t sleep well enough.

Thinking about what to drink before bed? Valerian or chamomile tea work miracles, just like normal warm milk. Some people can safely drink caffeine even right before bed, but most people have to avoid drinking anything containing caffeine after 4 pm or they won't be able to sleep well.

If you belong to the second type of people, then you need to give up coffee, hot chocolate and even green and black tea without caffeine - a small dose of it still remains in these drinks. Instead, switch to herbal teas.

Rule #6: Let go of all anxious thoughts

Most of us face a certain type stress every day. This stress can be either positive (you fell in love or finished an important project at work) or negative (you didn’t meet deadlines at work, your neighbor complained about your dog’s constant barking, you found out that your son got a C in math).

Maybe you're worried about potential problems (what if your boyfriend doesn't respond because he wants to break up with you).

Whatever it is, most of us are faced with a whole bunch of different emotions every day and fill our heads with them. What we need is to clear our thoughts of everything unnecessary, put this unnecessary thing in an imaginary box and lock it so that nothing interferes with our deep sleep.

Therefore, you will need to make it a habit not to think about what worries you at least an hour before going to bed.

Below you will find very effective methods that will help you clear your thoughts and stop worrying about how to fall asleep quickly:

• Talk to a friend.
• Write something on a blog.
• Sit on an online forum.
• Write your experiences on a piece of paper and then hide them in a drawer.
• Plan your tomorrow to eliminate possible unpleasant surprises and keep everything under control.

After you are done with your worries, allow yourself to rest for at least the remaining hour before going to bed, while doing something pleasant that will distract you from your problems and help you tune in to the thought that “everything will be fine.”

Rule #7: Meditate or pray for ten minutes

Set a timer, close your eyes, take a comfortable sitting position and trust your experiences to a higher power.

Even if you don't religious person, ten minutes of meditation (repeating a mantra or focusing on breathing) will help you relax and then sleep well.

Rule #8: Do something casual

Relaxed actions are actions that we perform without concentrating on the process of execution. Psychologists have found that such actions calm our nervous system and help us feel content and calm - all this will help you sleep better and not worry about how to fall asleep quickly.

Make it a habit to engage in these spontaneous activities every day. This could be, for example, drawing, knitting, wood carving, cleaning or washing.

Immerse yourself in one of these activities and let your mind wander wherever it pleases.

Thanks to this, you will subconsciously fight the stress accumulated during the day, come up with creative ideas, and at the end of your session you will feel more relaxed. And, as a result, you will sleep better.

Rule #9: Set up the light

Replace high-wattage light bulbs in your bedroom with lower-wattage ones, letting your body know it's time to sleep.

We are by nature photosensitive, so we wake up first sun rays and go to bed soon after the sun goes down. Use only low-wattage light bulbs in your bedroom (and never bright white fluorescent bulbs). Better yet, light some candles. You'll be sleepy before you even get into bed!

Rule #10: Play some music

Calm, pleasant sounds help you relax there. Scientists explain this by the fact that, while in the womb, we constantly heard similar sounds that lulled us to sleep.

Calm rhythms, such as the sound of sea waves, wind, rain, or simply pleasant music, tell us that it’s time to fall asleep.

Rule #11: Lower the room temperature

Even if you like to be warm, it is still better to sleep in a cool room. This is all because the body temperature in such conditions decreases when you fall asleep, and increases closer to the morning.

Open the window and wrap yourself in a blanket.

The combination of a cool room temperature and a cozy blanket will give you a feeling of warmth and comfort - the perfect combination for a perfect night's sleep.

Rule #12: Remove all light sources

Have you ever had the feeling that a dozen eyes are looking at you while you are lying in your bed?

These eyes may be the LED light bulbs of electrical appliances in your room. Cover it with something LED bulbs or remove them from your eyes.

Most people sleep best in complete darkness, That's why ideal option moving your computer and other electronics out of your bedroom to get rid of unnecessary light sources, or completely unplugging all electrical appliances.