Have a proper dinner, blow bubbles, stay warm, and then freeze. Scientists have proven that it works.
Use these 15 ways individually or combine as you like.
1. Take a warm shower an hour or two before bedtime
A simpler option: give your feet a warm bath. Doctors recommend splashing around for 20 to 30 minutes. Studies show that people who are warm shortly before bed relax and fall asleep faster.
If you have regular problems with sleep, make a warm shower or bathing an evening tradition. And the body will get used to falling asleep immediately after water procedures.
2. Lower the temperature.
Otherwise special heat-sensitive cells in the brain simply will not start the mechanism of falling asleep.
Excessive degrees are withdrawn by the body with the help of the limbs (so hands and feet warm before going to bed). To help him, it is enough to open the window, balcony door or set the air conditioner to 15-19 ° C. The variation is related to the individual characteristics of the body: for someone and 19 ° C is already cool. So be guided by your own feelings.
By the way, a warm shower or bath, mentioned in the previous paragraph, help to make the drop in body temperature sharper. That means you’ll fall asleep faster.
3. Take a foot warmer to bed.
It will dilate the blood vessels in your lower extremities and allow your legs to conduct heat more efficiently. This will make falling asleep quicker.
4. Drink something warm before going to bed.
This is another way to make the temperature change more dramatic. A cup of warm milk or herbal tea will not only warm you up, but also help you relax. Especially effective in terms of fighting a mild form of insomnia, physiologists consider chamomile tea. Also suitable herbal drinks based on melissa, fennel, hawthorn.
But it is better to refuse coffee and tea (black and green) before going to bed. They not only invigorate, but also have a diuretic effect. Even if very mild, but enough to wake you up in the middle of the night with urge to go to the bathroom.
The same applies to alcohol. Alcohol accelerates falling asleep, but worsens sleep, so that in the morning you will feel broken – as if you have not slept half the night.
5. Take melatonin
Melatonin is known as the sleep hormone. Normally it is produced at night and methodically prepares your body for sleeping: it lowers your blood pressure, body temperature… A healthy body produces melatonin in the right amounts. But sometimes something goes wrong.
A number of studies show that taking melatonin noticeably reduces difficulty falling asleep. The effects of bathing and hot foot baths on sleep in winter are usually sufficient. 2-3 mg of melatonin before going to bed.
But it is important to keep in mind that science knows little about the long-term and possibly negative effects of taking supplements. Therefore it is not necessary to indulge in self-medication. If you want to try melatonin, be sure to consult your therapist.
6. Have a proper dinner.
You don’t have to take pills. Melatonin is also found in quite affordable and safe foods. It is abundant in bananas, oranges, pineapples, cherries, tomatoes, cow’s milk, rice and oatmeal, for example.
7. Don’t use gadgets for at least an hour before bedtime
The advice is hackneyed, but it has to be repeated over and over again. Light suppresses melatonin production. And the blue light from electronic device screens, including TV, does this particularly effectively, cutting sleep hormone levels in half.
If you don’t have the willpower or ability to give up your smartphone, tablet or computer, compromise. Take advantage of apps that help you change the color temperature of your screen.
8. Take care of the cozy lighting.
This, too, should be done at least an hour before bedtime. In twilight, disturbed only by a floor lamp or table lamp with dimmed light, melatonin production will be more active and will eventually help you fall asleep more easily.
9. Try progressive muscle relaxation
The progressive muscle relaxation method involves tensing major muscle groups and then consistently relaxing them. This helps to effectively and quickly relieve tension as well as cope with insomnia.
The technique of Progressive Muscle Relaxation involves a gradual rise from the lower limbs to the upper limbs. So take a deep breath and at the same time tense your toes. Hold your breath to feel this tension. Then exhale and slowly relax the muscles, imagining the tension leaving your body.
Now tense and relax your calves, thighs, buttocks, and so on.
10. Find yourself a tedious activity for five to ten minutes
This is advice for those who have already counted all the sheep, read the list of contraindications for sleeping pills ten times, but still could not fall asleep.
Get out of bed (this is important: you should associate it only with sleep!), sit down at the table, and, for example, color a picture from the relaxer book. Or open a math book and try to solve some tricky example. Or (the easiest way) make a to-do list for tomorrow.
Scientists have found that we are often prevented from falling asleep by worrying about uncompleted tasks. When a person makes a to-do list, however, the brain decides it’s under control and calms down. And you can fall asleep.
11. Immerse your face in very cold water for 30 seconds.
Another, albeit slightly extreme, way to calm down and set your nervous system to sleep.
Dipping your face into a bowl of cold water triggers the so-called mammalian diving reflex: decreases heart rate, blood pressure, body temperature… In general, the body enters a soothing pre-sleep state and falls into oblivion more easily.
12. use method 4 – 7 – 8
The essence of it is a special way of breathing: we inhale deeply with our nose for 4 seconds, then we hold our breath for 7 seconds and exhale slowly with our mouth for 8 seconds. The exercise should be done while lying down.
Breathing at this pace is a very effective sedative exercise. It helps to calm the nervous system and fall asleep very quickly.
13. Breathe in lavender.
Place a lavender pillow in your bed, or simply breathe in the scent of the essential oil for a few minutes.
A study done in 2005 showed that the scent of lavender has a strong sedative effect and can be used to improve sleep and prevent insomnia.
14. Blow soap bubbles
Rachel Marie E. Salas, M.D., professor of neurology at Johns Hopkins School of Medicine, justified the effect of soap bubbles as, “It’s a deep breathing exercise that calms the body and mind. And because it’s a pretty silly activity, it can also distract you from disturbing thoughts that can disrupt sleep.”
15. Try to stay awake.
Yes, paradoxically, the law of sleaze works after all. A small study by scientists at Glasgow University showed that if you ask an insomniac to keep his eyes open, he falls asleep faster than his “colleagues” who have not been asked to do anything.
“Sleep is almost the only activity in life where the more you try, the higher the risk of failure,” other scientists comment on this fact. So relax and fall asleep.