How to fall asleep faster

Lack of sleep immediately affects well-being, productivity, and the ability to focus. It's especially unpleasant when you're in bed for hours, but you still can't sleep. As the alarm clock approaches, anxiety increases, and the sleep that finally submerges becomes restless and shallow.

Preparing for sleep: how to make falling asleep fast and pleasant
Preparing for sleep is not only a time for rest, but also an important process that affects the quality of your sleep. To fall asleep faster and sleep more peacefully, follow these simple recommendations:

Create comfortable conditions:

Air the room before going to bed.
Keep the optimum temperature: 18-20 °C.

Monitor power:

The last meal should be 3 hours before bedtime.
Avoid heavy and fatty foods, as well as caffeine and alcohol (especially if you have trouble sleeping).
Instead, drink a cup of warm milk with honey or herbal tea such as chamomile.

Physical activity:

Transfer intensive training to the morning.
If the weather permits, walk before going to bed.

Relaxation:

Alcohol in small quantities may help to relax, but do not abuse it.
Herbal fees that improve sleep can be useful if you like their taste.

Avoid sleeping pills:

Do not take sleeping pills without consulting a doctor.
Uncontrolled intake can lead to dependence and poor sleep.

Following these tips, you can improve the quality of your sleep and wake up refreshed and rested.

Effective exercise to improve sleep

There is a simple exercise that helps people sleep more quickly. Lie on your back in bed with your arms outstretched along the body. Connect the palms at the level of the abdomen by pulling them to the chest (a posture resembling prayer), and lift the elbows up, then lower the arms to their original position. Repeat this exercise 20 to 30 times within a minute. It helps to relax and prepare for sleep.

What should I do if I wake up in the middle of the night?

If you wake up but can't sleep, don't panic. Stay in bed, play quiet music, or play your favorite audiobook. You can also have a snack or a glass of warm milk. If these methods don't work, try the freeze-and-warm technique. Drop off the blanket to feel cool and then return under it when you are comfortable. This method is effective in 90% of cases and helps to establish a calm sleep.