Scientists named 6 ways to 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 them - 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, an irregular work schedule, health problems, the use of gadgets late at night, and others. How to adjust the sleep mode? We have collected six best recommendations of scientists.

1. Breathe according to the "4-7-8" method

Specialists call for starting the fight against insomnia with the normalization of the nervous system. To do this, you can try the "4-7-8" breathing method, which was developed by doctor Andrew Weil. It helps to calm down and relax before going to bed.

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

2. Stick to the regimen

It sounds trite, but this is really a working scheme. If you have messed up your sleep schedule, that is, you stopped going to bed at a certain time, you go to sleep after 00:00 hours and as a result you wake up late, this method may come in handy.

We all have internal hours. Try going to bed at the same time during the week, preferably before midnight. Then your internal system will work out a schedule and there will be no problems with falling asleep.

3. Normalize nutrition

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

Source: freepik

4. Do yoga

Scientists long ago came to the conclusion 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 gadgets at night

Specialists have long established the negative influence of modern technologies on sleep. Using a smartphone or watching TV in the dark prevents falling asleep. Such devices emit blue light, which only activates the work of the brain and spoils the health of the eyes.

6. Go in for sports

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

And what methods do you use to fight insomnia?