Healthy sleep is necessary for every person, because it is during this period that our brain and body rest and the body is restored.
Lack of adequate sleep can have a negative impact on our well-being and cause great harm to our health, so it is worth paying close attention to it.
According to doctors, for complete rest you need to sleep 7-8 hours a day, but it often happens that the next morning you need to get up early, but you can’t fall asleep.
Here we have collected for you 5 scientifically proven ways that will help you fall asleep very quickly.
Drink something warm before bed
As research by scientists shows, warming up your body shortly before bed will help you relax and fall asleep much faster.
To do this, you can drink some warm milk or herbal tea.
Chamomile tea is considered the most effective for relieving mild insomnia, but herbal drinks made from mint, thyme or lemon balm can also be used.
As for coffee and green/black tea, it is better to avoid them in the evening. Not only do they not speed up sleep, but they also have a diuretic effect.
You should also avoid drinking alcohol, because even though it will help you fall asleep quickly, it will make your sleep poor quality, and it will be very difficult for you to get up in the morning.
Take a warm shower a couple of hours before bed.
A warm bath or shower before bed is an ideal way to help you quickly overcome insomnia, but there is an easier option - a foot bath.
Doctors recommend doing these procedures for 20-30 minutes. If you have regular sleep problems, you can make this an evening tradition that will serve as a signal for the body to go to sleep.
The most important thing is that the water should be at a comfortable temperature for you, that is, not too cold or too hot, otherwise the effect will not be the same.
Do not use any gadgets at least an hour before bedtime.
Many of you know that it is very harmful to use a phone or laptop before going to bed, but few actually follow this recommendation.
The light from your device screens greatly suppresses melatonin production, so it's best to avoid them a few hours before bed.
If you don’t have the willpower or opportunity to do this, you can use special applications that will change the color temperature of the screen.
Take melatonin
Melatonin is a sleep hormone that in a healthy person begins to be produced in the evening and gradually prepares the body for sleep.
A number of studies have shown that taking 2-3 mg of melatonin significantly reduces the problem of insomnia.
It should be noted that it is best not to self-medicate and consult a doctor, otherwise you can only worsen the situation.
Eat dinner properly
If you are hesitant about taking pills, don't worry. Melatonin is also found in affordable and safe foods such as bananas, pineapples, cherries, tomatoes, milk, oatmeal, and rice.
In addition, you can eat foods containing tryptophan and magnesium, which are responsible for relaxing the nervous system and overall well-being.
Tryptophan is found in caviar, cheese, nuts and beans, white meat, fish, dairy products, and magnesium is found in spinach, greens, beets, almonds, hazelnuts, peanuts and seafood.
The role of dinner is very important, but you should not overeat at night, especially heavy food. In the late hours, you should avoid alcohol, coffee, protein foods, chocolate and flour products.
Author: Valeria Kisternaya