How to fall asleep quickly and how to sleep better

How to fall asleep quickly and how to sleep better

Everyone occasionally has difficulty sleeping. Tossing, turning and hopelessly counting sheep does not help and you start to be frustrated. We will show you 10 easy ways how to fall asleep quickly and how to sleep better. Follow one of those techniques to fall asleep faster.

 

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.How to fall asleep quickly and how to sleep better

 

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.How to fall asleep quickly and how to sleep better

 

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.

 

6. Darkness

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.

How to fall asleep quickly and how to sleep better

 

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.How to fall asleep quickly and how to sleep better

 

9. Herbs

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.

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How to fall asleep quickly and how to sleep better
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How to fall asleep quickly and how to sleep better
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Everyone occasionally has difficulty sleeping. Tossing, turning and hopelessly counting sheep does not help and you start to be frustrated. We will show you 10 easy ways how to fall asleep quickly and how to sleep better. Follow one of those techniques to fall asleep faster.
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Tony Poruba
is PROUD father and geek. Founder of How2db.com. Enthusiastic beginner in SEO and social networking. He is also an average ice hockey player, canoeist, beer lover, and guitarist. Sometimes (often) he has to go to work as an industrial engineer.
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