Scientists have named 6 ways that will help you fall asleep quickly

Almost everyone is familiar with the situation when it is simply impossible to fall asleep. Millions of people face insomnia and for most it is an unbearable problem. What are the causes of sleep disorders and how to deal with it - find out in the article.

A huge number of factors affect the state of our sleep. The most common causes of insomnia are constant stress, irregular work schedules, health problems, using gadgets late at night, and others. How to adjust your sleep routine? We have collected six of the best recommendations from scientists.

1. Breathe using the “4-7-8” method

Experts recommend starting the fight against insomnia by normalizing the nervous system. To do this, you can try the “4-7-8” breathing method, developed by Dr. Andrew Weil. It helps you calm down and relax before bedtime.

Yes, you need to first exhale all the air with a sound, then close your mouth and breathe in smoothly for 4 seconds. Then you need to hold the air for 7 seconds and exhale again for 8 seconds. Repeat the exercise several times.

2. Stick to a routine

It sounds trite, but this is a really working scheme. If you have disrupted your sleep routine, namely, you have stopped going to bed at a certain time, you go to bed after midnight and as a result you wake up late, this method can be useful.

We all have an internal clock. Try to go to bed at the same time for a week, preferably before midnight. Then your internal system will develop a schedule and you will have no problems falling asleep.

3. Normalize your diet

The quality of sleep largely depends on the food we eat. Foods with a lot of carbohydrates are especially harmful, so it is recommended to exclude fatty and heavy foods from the evening diet. They can be eaten only 4-5 hours before bedtime.

Source: freepik

4. Do yoga

Scientists have long concluded that yoga is the best anti-stress. It has a positive effect on spiritual and physical well-being, and therefore on the quality of sleep. Experts also call meditation no less useful.

5. Turn off your gadgets at night

Experts have long established the negative impact of modern technology on sleep. Using a smartphone or watching TV in the dark prevents you from falling asleep. Such devices emit blue light, which only activates the brain and spoils the health of the eyes.

6. Go in for sports

Moderate exercise during the day also contributes to healthy and full sleep. With the help of your favorite exercises, you can improve your shape, get rid of stress and burn off excess energy that usually prevents you from falling asleep quickly.

And what methods do you use to combat insomnia?