Everyone occasionally has difficulty sleeping
How to fall asleep quickly and how to sleep better:
1. Eat for sleep
Eat foods with magnesium – almonds, halibut, cashews, spinach. Good is also vitamin B complex. You can find it in leafy green vegetables, nuts, fish or eggs.
2. Try chamomile tea
Chamomile is an herb that has been used for centuries for sleeping. Once consumed, the apigenin goes to work. It’s a phenolic flavonoid that is linked with sleep and tranquility enhancing effects.
3. Hot bath or shower
Taking a warm shower or bath at night adjusts your body temperature. When you come out of a shower, your temperature will drop and this will slow down your metabolic functions in your body. This is the signal for your body that it’s time to sleep. A shower is less effective than bath but will work as well.
4. Hot milk
YES, warm milk can help you get to sleep. But according to the research, it’s not because it contains tryptophan. It is in your head. That sleepiness associated with a warm glass of milk may be more psychological than most would suspect.
5. Silence or noise
Many people are sound sensitive. As mentioned in Huffingtonpost „Sound appears to have both positive and negative influences, depending on types, noise level, personal preference and other factors.“
- You can use some „sleep headphones“ to reduce noise.
- Try one of the white noises available to create a consistent gentle soundtrack.
- Babies love white noise. Some examples of white noise are the TV static as I described above, the vacuum, hair dryer, a fan, or humidifier.
- Some people also find the sounds of waves, rain, or thunderstorms soothing, too.
Darkness is essential to sleep. The absence of light sends a critical signal to the body that it is time to rest. Keeping your room dark at night will help you to sleep faster and wake up more rested. If you can’t make your room dark, consider buying a good eye mask.
7. Try 4-7-8 method
This method has been invented by the US sleep expert Dr. Andrew Weil. “This comes from yoga and in yoga breathing, you have to keep the tip of the tongue behind the upper front teeth,” he said.
The trick is holding the breathing in for a count of four, then holding for seven seconds. After that exhale completely for a count of eight. The steps are then repeated between two and four times. This is great method how to fall asleep quickly.
8. Essential Oil
Choosing scents that promote relaxation can help get our bodies into a restful state ready for sleep. You can use essential oil from Levander, Roman chamomileValerian, Clary sage, Sweet Majora or Bergamot.
- You can dilute oils with an air diffuser
- Create a spray to spritz into the air or on your pillow
- Massage a few drops onto a specific part of the body – forehead, neck, chest, wrist, hands, or toes.
You can beat insomnia with a sedative from Mother Nature. There are some very effective herbal remedies and therapies that can be used to help increase the duration and quality of sleep. You can try Valerian tea, Lavender or German Chamomile.
10. Count some sheep
According to Wikipedia, counting sheep is a mental exercise used in some cultures as a means of putting oneself to sleep. The effectiveness of the method may depend upon the mental power required. Just imagine very green field, blue sky, some trees, and…sheep. Begin to count the sheep together with deep breathing. Maybe it can help you.
We wish you pleasant dreams.