Again half the night staring at the ceiling and remembered the shameful moments from five years ago? Nothing, we know how to help you.
1. Eat
Here is the Golden middle: not tight before sleeping, but go hungry is not worth it. Some products contain natural relaxants and substances that help the development of the hubbub of sleep: it’s a banana, milk, almonds, oatmeal. They are better to eat for an hour or two before lights out. But protein, caffeine, spicy, oily and sweet will only hinder – better leave them until morning.
2. Ventilate the room
For a person to sleep, his body temperature must be slightly reduced. Therefore, in a cool room we fall asleep faster and sleep tight. Forget about warm pajamas and open the window at night – at night the room temperature should be about 3 degrees lower than during the day.
3. Forget the gadgets at least an hour before bedtime
They emit a particular blue light – the body takes it in daylight and stops producing the sleep hormone. And your brain, instead of relax, hard processes new information.
4. Relax
You can take a warm bath, listen to relaxing music or meditate. And you can try special exercises for falling asleep. For example, the “4-7-8” – this method was developed by the doctor of medical Sciences and a Professor at Harvard, Andrew Weil. Here’s what to do:
But if you, on the contrary, you will need not to sleep until the morning, use our tips in the article “How not to sleep through the night and survive the next day”.