7 Ways to Make You Fall Asleep Quickly

Good sleep is an important foundation for maintaining physical and mental health. Everyone’s physique and needs for sleep are different, but regardless of the length of sleep, it is important that when sleep is disturbed, the body cannot recover exhausted physical strength and spirit many health problems will arise.

Poor sleep quality will affect judgment and memory, and cause slow response, which makes the work efficiency low and the temper will gradually become irritable.

So, how to improve the symptoms of insomnia and improve the quality of sleep?

The following 6 methods are provided for your reference.

1. Do not turn on the lights in the room

Due to the changes in living habits, modern people are brightly lit regardless of day and night.

In addition, they often compress sleep time and even reverse the day and night, so that the body can’t receive sleep prompts, resulting in poor sleep quality. 

"Sunrise while sunset" is a natural rule of life after humans adapt to the environment, so in order to improve the insomnia problem, it is necessary to create an optimal sleeping environment.

 Try to keep the room completely dark and do not have light, even when going to the toilet, and only turn on night lights whenever possible.

Studies have confirmed that when sleeping at night, the brain secretes more melatonin, which has the effects of lowering blood pressure, slowing the heart rate, and improving immunity.

It can also help human brain cells relax and go to sleep. Because light will inhibit the production of melatonin, if you turn on the lights at night to sleep, it will produce "light pressure", which affects the body's normal  the chemical processes that occur within a living

organism in order to maintain life, the quality of sleep is low, and the immune function is reduced, resulting in diseases.

 Therefore, the room should be free of any light source to allow melatonin to be completely secreted in order to achieve the effect of promoting sleep and paradoxical intention.

2. Try to make eyes tired

An hour before going to bed, you should stop intense exercise, forget about business and worries, and switch to static activities, which will improve your sleep and nervous system.

However, you should avoid using smartphones, tablets and other electronic products that emit blue light, because blue light It inhibits the production of melatonin and the bright screen also stimulates the sympathetic nerves, affecting sleep quality.

You can choose to read relaxed reading materials such as magazines, or you can try to stay awake, try to keep your eyes wide, and constantly remind yourself not to fall asleep, do not fall asleep fast, these will make the eyes feel tired, and then begin to appear drowsy.

3. Use your brain to meditate and meditate

When you can’t sleep apnea at night, the method of counting sheep is used to overcome insomnia. 

In fact, it makes sense to use the brain for static mental activities, imagine the scenery seen on the road, think about the animals at the beginning of each phonetic symbol, or think about the day What you say, what you do, etc., use meditation to make the brain tired, calm and anxious, and distract from insomnia, which will help you staying asleep.

4. Avoid eating in the middle of the night

Eating too full or too hungry can interfere with sleep quality, especially when eating at midnight, but because the stomach begins to digest and operate, making the brain more awake. 

However, you can usually eat low-protein and tryptophan-rich foods like milk, bananas, sunflower seeds, kelp, oats and etc.

1-2 hours before bedtime or 2-3 hours after dinner.

Before going to bed, you should reduce the intake of high-protein foods that are easy to wake up the brain to avoid poor sleep quality; circadian rhythm tryptophan helps melatonin or serum tonic in synthesis, 

which can promote sleep deprivation, so it can be eaten before bedtime this kind of food can not only avoid hunger, but also prevent the trouble of insomnia.

5. Gradually relax the mind and body

Stiffness is one of the factors that hinder sleep onset. Therefore, before going to bed, you can listen to soft music whoosh sound , drink a small amount of red wine, bubble feet, etc. to calm your mind, prepare the brain to rest from work, and also can perform relaxing scene stretching exercises and medically reviewed

Such as: muscle relaxation, concentrated abdominal hold your breath, etc. Tense muscles promote blood circulation, slightly heat the body, and help to sleep problems.

In addition, you should try to be in a state of emptying, and don't pay too much attention to the problem of insomnia, otherwise you will cause the brain to be excited and conscious, and the muscles and muscles will be tense because of thinking.

6. Restoring sleep will disrupt sleep patterns

After staying up late, most people will get used to getting more sleep during the day, and even make up for sleep on holidays, this situation will disrupt the daily routine of sleep.

 Red ventures company say that sleep completely is not only about increasing sleep, but also about sleep quality, so late sleep does not necessarily have to wake up late, even if the sleep time is not long, but as long as the next day is energetic, there is no need to deliberately sleep for hours before bed.

Rather than make up for sleep, how to maximize the effectiveness of sleep is a very important issue. Good deep sleep can restore the exhausted physical strength and spirit, develop a regular life and rest, go to bed and get up regularly every day, even if you are insomnia at night, you must get up on time.

 After a period of time, the clock will naturally be regular and regular. Let the body get the best rest and liberate from insomnia.

7. Claim your mind

Cultivate regular work and rest. Get up on time every day, sleep on time, adhere to regular work and rest, the body will naturally know when it must fall asleep. On the basis of following regular work and rest, give the body some hints, let it slow down, relax, and prepare to fall asleep.

One of the tricks is to slowly dim the indoor light. The dim light will send a signal to the body to remind it that it is time to sleep. It is best to avoid exposure to natural light at night, and slowly turn off the bedroom lights.

Make the room a comfortable space. The beds are covered with comfortable pillows and sheets.