How to fall asleep quickly: useful life hacks

Tired of counting sheeps at night? We have put together some practical tips on how to fall asleep on time and, most importantly, quickly.

Sleep is a necessary process during which the body not only gathers strength and restores energy, but also produces the necessary hormones. It is imperative that the alternation of sleep and wakefulness proceeds rhythmically, with regular intervals accumulated. Deviations from the sleep schedule, circadian rhythm disturbance, insomnia and other failures are dangerous. And, oddly enough, the causes of sleep rhythm disturbances often become ourselves.

Causes of Sleep Disorders

Among the reasons leading to a disturbance in the rhythm of sleep and wakefulness, which are associated specifically with human activities, there are several quite explainable:

• hearty late dinner;
• strong coffee before the night;
• long sitting at the computer;
• stress;
• nervous strain;
• strong impressions and emotions;
• lack of daily activity and much more.

Why is it sometimes difficult to fall asleep quickly

Scientists have found that on average a person falls asleep in seven minutes. If going to bed takes half an hour or more, this may indicate problems. The following factors can interfere with sleep:

• too bright and annoying light on the street, penetrating into the room;
• unventilated room with heavy air;
• annoying sounds and smells.

How to fall asleep quickly

To fall asleep quickly, it is necessary, as you already understood, to ventilate the room before going to bed, take a short walk at night, and arrange the most comfortable sleeping place. So that sounds and other irritating factors do not interfere with falling asleep, use personal protective equipment: ear plugs and blindfolds.

As for the methodology in which the “sheep count” helps, this is a really effective way. The fact is that the brain calms down from the uniformity of such an account and smoothly plunges into sleep. Of course, sheep are more of a symbol, and the main thing is different. You need to focus and imagine an object that you can focus on. And it is this focus that helps reduce stress or anxiety.

To figurative techniques of quick immersion in sleep can be attributed everything that relates to our imagination. After all, precisely it is imagination that sometimes causes insomnia, but it also helps to fall asleep. Just imagine something pleasant, calming, measured: the sea, the beach, steady action.

The physical methods of rapidly falling asleep include breathing exercises, forced relaxation of the muscles of the body, and even rolling the eyes under the upper eyelid – the natural position of the eyes for the stage of deep sleep. Still, proper breathing leads the list. The method is this: lie on your back, completely relax. Take a deep breath through the nose for four seconds, then hold your breath for seven seconds and slowly exhale through the mouth. Repeat several times.