If it’s hard for you to fall asleep in the evening, and wake up in the morning, do not rush to run to the pharmacy for sleeping pills. Our tips to help you get better sleep
1. GET INTO THE RHYTHM
How to learn to fall asleep quickly? As a child, my mother made us go to bed on time. It’s harder for adults to be disciplined, so try to motivate yourself. For example, if you manage to go to bed and wake up at the same time every week, reward yourself with a nice purchase, a trip to the cinema or a cafe.
2. BE SURE OF WHAT YOU EAT
Dinner should be light and include carbohydrates. This promotes the production of serotonin, a hormone that causes drowsiness. Food rich in the amino acid tryptophan (fish, meat, eggs, green vegetables) is also useful. Drinking coffee and chocolate at night should be avoided. You can allow yourself some alcohol an hour and a half before you go to bed. To maintain your blood sugar levels, try not to eat after 8 p.m.
3. LEARN TO TUN IN TO SLEEP
Don’t spend your last waking minutes in front of a computer screen or staring at your smartphone. Your brain will perceive their radiation as daylight and will not instruct your body to start producing melatonin, the hormone responsible for regulating sleep.
4. GET TOTAL SILENCE AND DARKNESS IN THE BEDROOM
How to quickly fall asleep if the light penetrates through the curtains? Order others in opaque fabric. But if they don’t fit snugly enough against the window, the sun’s rays can seep into the room at the edges. Then you have to solve the problem radically – buy light proof blinds. More difficult to deal with street noise. There are two options here – either change the windows, or accustom yourself to sleep in earplugs.
5. BUY A HARDER MATTRESS
If two people of different builds sleep in a bed, you may have to purchase two mattresses of different hardness and put them side by side, covering them with a common mattress pad.
6. CHECK YOUR PILLOW
Squeeze the pillow with your palms on both sides (if it is rectangular, hold the long sides) and stretch your arms in front of you. The edge of the pillow should stick out vertically. If it bends in half, then you need to purchase another, more rigid one. Remember that pillows should be replaced every two years.
7. SLEEP IN YOUR PAJAMAS
When your feet and hands are warm, your blood vessels dilate and you fall asleep more easily. When you make your bed, have an extra blanket ready in case you start to get cold.
8. GET READY FOR SLEEP
Many people consider lavender oil burners or scented candles to be the best sleeping pills, but science has never confirmed their calming effect. But how to quickly fall asleep after a walk before going to bed? Just take a warm bath!
9. HAVE SEX
A tool for those who do not know how to quickly fall asleep and get enough sleep, proven for thousands of years! The main thing is not to fall asleep too early.
10. DON’T TRY TO SLEEP ANYWAYS
If you can’t sleep, try to stop worrying. It’s better to accept the fact that you can’t sleep than to lie there half the night worrying about it. If sleep doesn’t come for more than 20 minutes, get up and read a short story. Drink a glass of warm milk. It is rich in tryptophan, which helps the body produce the “sleep hormones” serotonin and melatonin.