How to fall asleep quickly 15 science-based methods

Use these 15 techniques individually or combine them as you wish.

1. Take a warm shower for an hour or two before bedtime

A simpler option: do a warm foot bath. Doctors recommend splashing 20-30 minutes. Studies showEffects of bathing and hot footbath on sleep in winter., Warmed just before sleep people relax and fall asleep faster.

If you regularly have trouble sleeping, take a warm shower or bath the evening tradition. And the body gets used to sleep immediately after water treatment.

2. Lower the temperature

Otherwise, special heat-sensitive cellsThermoregulation as a sleep signalling system. in the brain just does not start the mechanism of sleep.

The extra degrees of body diverts using extremities (arms and legs so before bedtime tepleyutWarm feet promote the rapid onset of sleep). To help him, just open the window, the balcony door or install air conditioning at 15-19 ° CThe Ideal Temperature for Sleep. The spread is related to the individual characteristics of the body: for someone, and 19 ° C is already cold. So be guided by their own feelings.

By the way, a warm shower or bath, mentioned in the preceding paragraph, are helping to make a drop in body temperature more dramatic. And then you fall asleep faster.

3. Take the bed warmer for feet

It will expand the blood vessels in the lower limbs and feet allow effective heat dissipation. This will speed upWarm feet promote the rapid onset of sleep falling asleep.

4. Drink before bedtime something warm

This is another way to make the temperature drop sharper. A cup of warm milk or herbal tea is not only warm, but also helps to relax. Particularly effective in combating with mild insomnia physiologists believeChamomile: A herbal medicine of the past with bright future chamomile tea. Herbal Beverage also work on the basis of lemon balm, fennel, hawthorn.

But from the coffee and tea (black and green) before going to sleep better refuse. They not only stimulate, but also have a diuretic effect. Though very light, but enough to wake you up in the middle of the night urging the toilet.

The same goes for alcohol. Alcohol speeds up falling asleep, but impairs sleep, which is why in the morning you will feel overwhelmed - as if half the night awake.

5. Try taking melatonin

Melatonin is a hormone called sleep. Normally, it begins to produce at night and methodically prepares the body to fall asleep: lowers blood pressure, body temperature... healthy organism produces melatonin needed quantities. But sometimes something goes wrong.

Several studies showsThe effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literatureThat melatonin technique significantly reduces the difficulty in falling asleep. As a rule, lackingEffects of bathing and hot footbath on sleep in winter. 2-3 mg of melatonin at bedtime.

However, it is important to consider that science still knows little about the long-term and possibly adverse effects of dietary supplements reception. Therefore, self-indulge is not necessary. If you want to try melatonin, be sure to check with your physician.

6. That's right dine

Not necessarily to drink tablets. Melatonin is also foundDietary Sources and Bioactivities of Melatonin in quite affordable and safe food. Its a lot, for example, bananas, Oranges, pineapples, cherries, tomatoes, cow's milk, rice and oatmeal.

7. Do not use gadgets at least an hour before bedtime

Council jaded, but it has to be repeated again and again. Light suppresses melatonin production. A blue light from the screens of electronic devices, including your TV, making it particularly effective in reducing the level of the sleep hormone twice.

If you do not have the willpower or ability to deny your smartphone, tablet or computer, compromise. Take advantage applicationsTo help change the color temperature.

8. Take care of cozy lighting

It is also necessary to make at least an hour before bedtime. At dusk, broken only by a floor lamp or a table lamp with a subdued light, melatonin will go active and as a result will help you fall asleep more easily.

9. Try progressive muscle relaxation

Method of progressive muscle relaxation in tension is the major muscle groups, and then their sequential relaxation. This helps to effectively and quickly release tension as well as to copeProgressive Muscle Relaxation for Stress and Insomnia insomnia.

Progressive muscular relaxation technique implies a gradual rise from the lower to the upper limb. So take a deep breath and simultaneously tighten your toes. Hold your breath, to feel this tension. Then exhale slowly and relax your muscles, representing the tension out of your body.

Now consistently tense and relax your calves, thighs, buttocks, and so on.

10. Find a tedious process for 5-10 minutes

This is a tip for those who have counted all the sheep, ten times read the list of contraindications to sleeping pills, but could not sleep.

Get up out of bed (this is important: it must be associated with you only sleep), sit at the table and, for example, do some coloring pictures from the book-relaxant. Or open a book of problems in mathematics and try to solve some catchy example. Or (the easiest way), make a to-do list for tomorrow.

How do I findThe effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists. scientists often prevents us from sleep concerns about outstanding tasks. When a person makes a list of cases, the brain decides that everything is under control, and calm down. Well, you can go to sleep.

11. Immerse face in very cold water for 30 seconds

Another, albeit a little extreme way to calm down and adjust the nervous system to sleep.

Immersing the face in a bowl of cold water causes the trigger so-called diving reflexYour body's amazing reaction to water mammals: reduced heart rate, blood pressure, body temperature... In general, the body enters a state predsonnoe soothing and easier falls into oblivion.

12. Use Method 4 - 7 - 8

Its essence lies in the special breathing method: Inhale deeply nose for 4 seconds and then hold their breath for 7 seconds and slowly exhale mouth for 8 seconds. Exercise should be carried out lying.

Breathing in this rate - effectively sedative exercise. It helps to very quickly calm the nervous system and sleep.

13. breathe lavender

You can put in a bed pillow filled buds of this plant, or just a couple of minutes povdyhat aroma of essential oils.

Spent in 2005, the study foundAn olfactory stimulus modifies nighttime sleep in young men and women.That the smell of lavender has a pronounced sedative effect and may be used to improve sleep and preventing insomnia.

14. Povyduvayte bubbles

Rachel Marie E. Salas - MD, Professor of Neurology, School of Medicine, Johns Hopkins - substantiatedCan not fall asleep? Try blowing bubbles - seriously the effect of bubbles as follows: "It is a deep breathing exercise that calms the body and mind. And since it's pretty stupid activity, it can also distract you from falling asleep could affect disturbing thoughts».

15. Try not to sleep

Yes, it is paradoxical, but Murphy's Law still operates. A small studyInitial Insomnia And Paradoxical Intention: An Experimental Investigation Of Putative Mechanisms Using Subjective And Actigraphic Measurement Of SleepSpent at the University of Glasgow scientists, showed that if you ask a person suffering from insomnia try to keep your eyes open, he falls asleep faster than his "colleagues", which about anything that is not requested.

"Sleep - almost the only thing in life, where the more you try, the greater the risk of failure", - commented15 Science-Backed Ways To Fall Asleep Faster this fact other scholars. So relax and fall asleep.