Everyone at least once in his life had to toss in bed with terrible thoughts that in a few hours will ring the alarm, and sleep is still in any eye. But you won't have to suffer anymore. Collected ways of falling asleep, tested by research.

Method "4-7-8"

The 4-7-8 method, developed by Dr. Andrew Weil, is a simple but very effective breathing technique that promotes calm and relaxation. It will help to quickly relieve tension, so you fall asleep. The technique is considered to be the most effective for falling asleep, so the first thing somnologists always recommend it.

1. Take the most comfortable position.

2. Completely exhale through the mouth, emitting a whistling sound.

3. Close your mouth and inhale through your nose, mentally counting up to four.

4. Hold your breath and mentally count to seven.

5. Open your mouth and exhale completely with a whistling sound, mentally counting to eight.

6. Repeat this cycle at least three times.

Airing

Your body temperature changes when you fall asleep. The body cools when you go to bed and warms up when you get up. If the room is too warm, it can be difficult to fall asleep. Blow the room out before you lie down to make it fresh.

A warm bath or shower will also help speed up changes in body temperature. When you cool down after hot procedures, the brain signals that it is time to sleep.

The results of the study,in which people who took a bath or shower at 40.0-42.5 degrees Celsius 1-2 hours before bedtime, showed a positive effect. The effectiveness of sleep has significantly increased, in other words, the time a person spends in bed sleeping, rather than tossing.

Many believe that scheduling sleep helps to sleep easier.

The body does have its own regulatory system called circadian rhythm. These internal clocks signal when to stay awake and when to rest.

Once the body has adapted to a certain schedule, it will be easier for you to fall asleep and wake up - daily at about the same time.

It is also important to sleep 7-9 hours every night. According to studies,this amount of sleep is considered to be the most optimal for an adult.

To sleep was easier, give yourself 30-45 minutes before going to bed and relax. This will allow the body and mind to prepare for bed.

Refusing daytime sleep

Because of poor sleep at night, people with insomnia tend to sleep during the day, which often leads to daytime sleep. However, there are mixed opinions about the impact of daytime rest on nighttime.

Some studies have shownthat frequent long (at least 2 hours) and late sleep during the day can lead to poor quality of night sleep and even lack of sleep.

Other studies,on the other hand, suggest that rest during the day does not affect falling asleep.

Despite the fact that the data vary, it is not possible to say for sure that the daytime "quiet hour" does not harm the night sleep. If you like to take a nap, it is worth watching your own body and find out whether it affects you specifically. Try to completely give up daytime sleep, or limit yourself to a short (30 minutes or less) rest until the evening.

The right dinner

Many have heard that a glass of hot milk helps to sleep. It really is. Dairy products contain tryptophan, which promotes falling asleep. But food high in carbohydrates can harm a full night rest.

If you want to eat a dish high in carbohydrates for dinner, you should do it at least four hours before bedtime. So the body will have enough time to digest it.

Sports can prolong sleep and improve its quality by increasing serotonin production in the brain and reducing levels of cortisol, the stress hormone.

However, it is important to stick to the training plan of medium intensity and not to overdo it, as overzealous training will only hurt your sleep.

The time of day when you train also plays an important role. Classes in the morning will have a more positive effect than sports during the day.

Giving up gadgets

The use of electronic devices late at night has a very negative impact on the quality of sleep. It can be much more difficultto fall asleep if you've watched TV, played video games, or used a smartphone before.

This is partly due to the fact that digital screens emit blue light, which has been&nb