How to develop the habit of falling asleep quickly?

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Every­one knows how impor­tant a sound and healthy sleep is for every per­son. But the abil­i­ty to quick­ly fall asleep is no less impor­tant. The first hours of sleep are the most valu­able for the body, its men­tal and phys­i­cal state. There are habits that help you fall asleep faster.

Eating and drinking before bed is the basis of health

Eating and drinking before bed is the basis of health

Sound and healthy sleep depends on what food and drink you eat at night. Remem­ber that heavy food at night and alco­hol cause poor health. Heavy foods include fried foods, semi-fin­ished prod­ucts, flour prod­ucts. If you are on a diet, do not for­get to con­trol the intake of sweets before bed­time — their abuse can lead not only to excess weight, but also pro­voke feel­ings of heav­i­ness, which will pre­vent you from falling asleep quick­ly. Alco­hol at night is absolute­ly con­traindi­cat­ed. In addi­tion to the neg­a­tive impact on the body, it has an excit­ing effect on the ner­vous sys­tem.

Instead, get into the habit of mak­ing and drink­ing herbal tea before bed­time, which helps to nor­mal­ize your emo­tion­al state and help you fall asleep faster. When choos­ing tea, you can give pref­er­ence to tea with chamomile, mint, thyme, lemon balm. Such tea can­not be drunk con­stant­ly, it is bet­ter — some­times, in cours­es. Of course, you should not drink food with them. Just brew your­self a cup of fla­vored drink and drink right before bed­time. As for healthy sleep food, lim­it your­self to a light sal­ad of veg­eta­bles or fruits, with a min­i­mum amount of calo­ries. Good habits to con­trol the intake and qual­i­ty of food — con­tribute not only to sound sleep, but also to the improve­ment of the body as a whole.

Habits of behavior of a person leading a healthy lifestyle

If you want to fall asleep quick­ly and sleep sound­ly, exer­cise at least 2 hours before bed­time. Phys­i­cal activ­i­ty imme­di­ate­ly before bed does not con­tribute to relax­ation, but on the con­trary — the activ­i­ty and exci­ta­tion of the body. It is impor­tant to bal­ance phys­i­cal activ­i­ty and rest if you want to be alert and feel full of ener­gy dur­ing the day, and sleep and accu­mu­late resources at night.

Good habits to feel the time

Good habits to feel the time

Time is a very valu­able part of human life. To be in har­mo­ny with your­self and the world around you, it is impor­tant to be able to prop­er­ly man­age time. The same goes for sched­ul­ing sleep and wake times. Get­ting into the habit of falling asleep and wak­ing up at the same hour will make your life much eas­i­er — you will begin to feel great, lethar­gy, sleepi­ness dur­ing the day, apa­thy and fatigue will pass. Stick­ing to your sched­ule, even on week­ends and hol­i­days, will help you stay on track. Strict adher­ence to sleep time will help you mas­ter the cor­rect dai­ly rou­tine, devel­op the habits of a per­son who cares about his health and knows the secrets of how to do a lot, but at the same time main­tain strength and good spir­its.

Create conditions for sleep

What con­di­tions can be con­ducive to falling asleep quick­ly and sound sleep? Do not watch enter­tain­ment pro­grams before going to bed that make you laugh until col­ic. Such events cause exci­ta­tion of the ner­vous sys­tem, there is no need to talk about pleas­ant fatigue, which con­tributes to quick falling asleep. Also avoid films or pro­grams with “heavy” plots — dis­as­ters, scenes of vio­lence or mur­der. Avoid gloomy and philo­soph­i­cal views — this is not some­thing that will help you fall asleep quick­ly and eas­i­ly.

Get into good habits of get­ting ready for bed thor­ough­ly. Dim the lights in your bed­room half an hour before bed. Avoid loud nois­es, heavy men­tal and phys­i­cal work. The most pleas­ant moments that you can arrange for your­self before bed are a light lit­er­ary work, an evening in a qui­et fam­i­ly cir­cle, read­ing with chil­dren, a good roman­tic movie. Arrange an evening of beau­ty treat­ments — take care of the health and beau­ty of your body.

Habits to think positively

Habits to think positively

Thoughts are the biggest rea­sons why we can’t sleep. Insom­nia occurs when a per­son has many prob­lems in life, and he can­not find a way to solve them. Instead of heal­ing his body dur­ing sleep and rest­ing phys­i­cal­ly, a per­son is tor­ment­ed by inter­nal issues, can­not relax and fall asleep. There­fore, it is very impor­tant that before going to bed you are not dis­turbed by heavy thoughts, unre­solved prob­lems and failed cir­cum­stances.

Hav­ing good habits to deal with every­thing dur­ing the day and rest at night is a tru­ly valu­able con­tri­bu­tion of a per­son to his life, but, unfor­tu­nate­ly, this is not always the case. We can­not say “stop” to our­selves and stop wor­ry­ing about yes­ter­day or tomor­row, wor­ry­ing, being afraid and sort­ing things out. This is what a sleep­less night is filled with or dif­fi­cul­ties before going to bed in the first hours. Just think how much time a per­son steals from him­self, instead of quick­ly falling asleep and sleep­ing sweet­ly all night.

Habits of behav­ior to think and expe­ri­ence do not lead to any­thing good, on the con­trary, they deprive them of sleep, then activ­i­ty and the abil­i­ty to quick­ly respond in a sit­u­a­tion that requires it. This hap­pens because the body does not have resources dur­ing wake­ful­ness — they are gone for night­ly alarms and attempts to fall asleep. That is why it is so impor­tant to get rid of unnec­es­sary thoughts before going to bed, even if they seem very impor­tant to you.

Make a promise to your­self to think about them tomor­row when you’re awake, or bet­ter yet, try to solve the prob­lem once and for all so you don’t have to wor­ry about it at night. Hav­ing a habit of think­ing pos­i­tive thoughts before going to bed will help dri­ve away neg­a­tive thoughts and fall asleep faster. Dream. Draw in your head images of a future vaca­tion, a wel­come gift, meet­ing your loved ones, pleas­ant shop­ping. Start to adjust your life in a pos­i­tive way. Remem­ber, in order for it to become like this, you need strength — and in order to main­tain them, you need to give the body the nec­es­sary time for sleep.

ai generated, abstract, pattern
cat, animal, asleep
ai generated, mother, son

The right attitude to sleep

The habit of tak­ing care of a night’s sleep as an impor­tant event will pro­vide you with a surge of strength and vig­or. Take care of the cool­ness in the bed­room — the air should be clean and humid. Do not use LED lamps in the room where you sleep. Med­i­tate before bed or lis­ten to clas­si­cal music. Cre­at­ing con­di­tions for a com­fort­able and healthy sleep allows you to devel­op the habits of a per­son who under­stands the impor­tance of good rest for him­self in life.

By Yraa

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