How to fall asleep better: tips and advice from experts

Accord­ing to sta­tis­tics, more than 40 mil­lion peo­ple in Rus­sia suf­fer from insom­nia. The vast major­i­ty are res­i­dents of megac­i­ties, forced to exist at a fran­tic pace of life, and at the end of the day unable to read­just and relax, tune in to a rest­ful sleep. Every­one solves this prob­lem in their own way: some­one drinks tran­quil­iz­ers, and some­one turns to tra­di­tion­al med­i­cine. And what is the best way to fall asleep in real­i­ty and what do experts advise about this?

The role of sleep in human life

A per­son can change a lot in his life, but what he can nev­er do is give up sleep. Sleep is nec­es­sary for the body to restore, main­tain the health of inter­nal organs and the brain. The lat­ter needs a night’s rest to process the infor­ma­tion received dur­ing the day and find the right solu­tion, and sci­en­tists from the Divi­sion of Biopsy­chol­o­gy, Neu­ro­science Cen­ter Zurich, Switzer­land, found out that sleep is essen­tial to pre­serve mem­o­ry, restore for­got­ten infor­ma­tion. On aver­age, a per­son needs 8 hours to rest and enter a state of wake­ful­ness full of strength and ener­gy. How­ev­er, not every­one suc­ceeds in falling into the realm of Mor­pheus as soon as the head touch­es the pil­low. So what’s the best way to sleep?

Expert advice for fast and easy falling asleep

Expert advice for fast and easy falling asleep

Here are the rec­om­men­da­tions that experts give regard­ing qual­i­ty sleep:

    Choose the right time. When is the best time to sleep? Somnologists believe that it is best to go to bed at 21:30, so that sleep comes at 22:00. There is an opinion that it is in the next two hours before midnight that the main processes of restoring the body take place, and it is impossible to “get” this time in the morning or in the afternoon.
    Get ready. Knowing that at 21:30 you need to go to bed, the last time you get up from the table should be at 18:00–18:30. If you have problems falling asleep, then it is better not to fill up at night, having dinner with something light. A warm shower, a glass of milk with honey or herbal tea prepared on the basis of lemon balm, valerian, thyme, lavender, passionflower, hops, evading peony has a relaxing and pacifying effect on the body. Additionally, you can make a hot foot bath.
    Choose a place. It should be comfortable, comfortable and designed specifically for sleep. The room must first be ventilated and, if the weather permits, leave the window ajar. Those who want to know how to sleep better should remember that the long-awaited oblivion comes easier in cool air temperatures than in stuffy conditions.

Sleep secrets

If prepa­ra­tion for sleep has already become a dai­ly rit­u­al, and there was no prop­er rest, you can use the secrets of falling asleep quick­ly. Here is some of them:

    count sheep, and even better count to ten, then start over and so on until the long-awaited dream comes;
    focus on the feet. Repeat monotonously: “My feet are warm and hot…”;
    meditate a little. The world-famous psychologist Louise Hay advises to imagine yourself in the form of a pond — calm and unruffled, around which lush grass grows, trees turn green, and birds sit and sing on the branches. Drawing this picture in your imagination, you can calm down, normalize your heart rate and fall asleep;
    how to fall asleep quickly and easily? Use the methods of the special services. It lies in the fact that, while lying in bed, try not to fall asleep, but on the contrary, give your body the installation not to sleep in any case. According to scientists, for a stressed person, this works much better than visualization and relaxation techniques.

By Yraa

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