A sound and restful sleep – natural desire of every person. And it is equally important for this to fall asleep quickly in order to have more time to rest. But many fail to do it – and have to toss and turn in bed for a long time, suffering from insomnia. What ways to fall asleep quickly will really help you get a good night's sleep?
The editors of estet-portal.com will tell you about what to do if you cannot quickly fall into a night's sleep.
- Ways to fall asleep quickly: herbal remedies
- Ways to fall asleep quickly: Meditation
- Ways to fall asleep quickly: read a book
- Ways to fall asleep quickly: warm drinks
- Ways to fall asleep quickly: exercise
- Ways to fall asleep quickly: sleep exercises
- Ways to fall asleep quickly: happy memories
Ways to fall asleep quickly: herbal remedies
The first way to fall asleep quickly – is to use natural remedies. We are talking about the healing properties of herbs that stimulate the process of falling asleep, help to relax and fall asleep.
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We recommend the following methods:
- Aromatherapy – which is the first thing to go for. It helps to unload the head, relieve stress. Buy chamomile and lavender oils, get an aroma lamp. A few drops of oil, a teaspoon of water – this mixture, when heated, will begin to exude a pleasant aroma that relaxes and helps you fall asleep faster.
- Valerian tincture – known for calming the central nervous system, reducing blood pressure.
- Motherwort tincture – a simple pharmacy remedy has a calming effect, it is good to take it right before bedtime.
- Tea with lemon balm or chamomile – pour a teaspoon with a glass of boiling water, let it brew. Drink this tea before going to bed – it will help you calm down and get ready for sleep.
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These are time-tested remedies that have no side effects. Herbs in a natural way affect the body, setting it up for sleep and rest.
Ways to fall asleep quickly: meditation
Meditation – one of the ways to fall asleep quickly, as well as a useful daily habit. It has been proven that people who can meditate do not have problems sleeping. To learn this art, it is not necessary to sign up for yoga or immerse yourself in Indian culture.
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It's easy enough to learn a few techniques, starting with a short 10-minute practice before bed. Over time, you will notice that you fall asleep faster and also suffer less stress.
Ways to fall asleep quickly: read a book
Read – Undoubtedly, a useful habit in every sense. However, this is how it is if you are not reading news on your phone, but an ordinary book. Tablet, phone or computer before going to bed – not the best helpers in the fight against insomnia. They have a special effect on the body, blocking the production of the sleep hormone. As a result – poor rest, trouble falling asleep.
We recommend that you start reading a book at least 20 minutes before bedtime. This will not only help you learn something new, get rid of everyday worries, but also sets you up for sleep and relaxation. But electronic devices should be abandoned 2 hours before bedtime, so as not to interfere with the natural processes in the body.
Ways to fall asleep quickly: warm drinks
The perfect drink for better sleep – warm milk with honey. Milk contains the amino acid tryptophan, which is necessary for the production of the hormone of happiness, which helps to calm down.
Second moment – honey normalizes metabolic processes, has a positive effect on the nervous system. As a result – the body relaxes, it becomes easier for you to fall asleep.
To enhance the effect, take a warm bath for 15 minutes beforehand. Add a few drops of lavender to it, which improves sleep.
Ways to fall asleep quickly: exercise
If after work you are very tired, but you still can’t fall asleep, it means that you are mentally exhausted, but the body still has energy. Therefore, you need to use it by loading yourself with physical activity. If you have a sedentary job or a sedentary lifestyle, then sleep problems are often companions.
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It's not about exercising right before bed or exercising in the gym. 3 hours before bed – the best time to work out, go for a walk or jog. After that, you will notice that after a couple of hours you already want to lie down and sleep.
Ways to fall asleep quickly: sleep exercises
There are special exercises that help you fall asleep faster. Do one of these:
- "counting sheep" – a real classic for insomnia. You can count anything, observing the main rule – objects in your imagination should move;
- tire your eyes – close them and start moving your eyeballs left and right. Over time, you will begin to fall asleep;
- Imagine an object in your head, gradually bring it closer to you, then move it away.
And one more option – concentrate on your breathing. Imagine how air enters the nasopharynx, goes to the lungs, and exits back. It helps to relax and fall asleep.
Ways to fall asleep quickly: pleasant memories
The simplest way, which many do exactly the opposite – Problems start spinning in my head. We offer to completely disconnect from everyday problems, concentrating on pleasant memories. It can be anything – the main thing is that the memory gives you positive emotions. If it seems to you that you don’t have such memories, visualize your dreams, representing all the details and sensations as accurately as possible.
These ways to fall asleep quickly will help you fall asleep in a few minutes. If one of the options does not fit, try another – not all have to work. Most likely, it will be that you will like 2-3 ways, which will become your obligatory ritual before going to bed.
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