How to quickly fall asleep and sleep well at night

Calm and sound sleep helps to look great and feel great. A person who has slept is usually in a good mood. But not everyone and not always manage to sleep. For some, the problem of non-falling out becomes painful. Check out these simple tips for yourself, and perhaps your sleep will become healthier.

Tip 1. Follow your biological clock

Scientists unanimously declare that it is best to sleep before 24 hours and no later, to be more precise, between 22 and 23.

True, some experts advise to go to bed whenever you want. However, in this case, a person may lie down early, and then wake up in the middle of the night and suffer from insomnia.

From 9 pm, the brain begins to secrete serotonin, a sleep hormone. The temperature of the human body gradually decreases, the nervous system rests, the body relaxes, so it is very easy to fall asleep during this period of time. This time is the most favorable for preparing for sleep and rest.

Tip 2. Do not gorge at bedtime

Long before bedtime, it is better to stop eating because in this case, the stomach will digest food during sleep, and this will not allow the human body to fully relax.

Tip 3. Make the best of your bedroom

The bedroom should be the dwelling place and adjust to sleepy mood and relaxation. Proper mattresses and pillows are of great importance, because if a person feels discomfort in bed, then his sleep will be intense and restless. The best option is when the bed has a small pillow and medium hardness mattress. The neck of the person should be at the level of his body. Sleeping on the side is very useful for the back, except that in this position the likelihood of snoring is reduced. In ancient times, it was thought that it was better to place the bed with a headboard to the east - in this case it is easy to sleep, dreams become pleasant and bright, and sleep will be healthy, strong and calm.

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Tip 4. Do evening relaxation exercises

At bedtime, you need not only to brush your teeth, but also to relax well. Then overnight your body will surely gain strength. Do a set of exercises before going to bed for easy stretching and relaxation.

Stand on your knees, straighten one leg and stretch to the side, sweep the pelvis in the middle. Rely either on straight arms or on your forearm (more difficult option). With each exhalation, try to lower the pelvis as low as possible.

Lie on your back, put your foot on your hip, take a sitting position, put your hands on your back on the floor. The knee is directed to the side, the foot as close as possible to the body, the back is straight. If this exercise is rounded lower back, you must put a pillow under the pelvis.

Get on your knees, put your pelvis on your heels, stretch your arms forward, lay your chest on the floor. With each exhalation, pull your arms forward more and more, stretching the spinal column.

Get on your knees, put your pelvis on your heels, stretch your arms forward, lay your chest on the floor. With each exhalation, pull your arms forward more and more, stretching the spinal column.

Sit on the buttocks, legs scrub at the knees, straighten your back. As you exhale, gently pull your head to the side and fix the position. On the inhale, return to the PI and repeat in the other direction.

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Tip 5. Make love before bedtime

Making love can help relieve tension before going to bed - after that, the person quickly falls asleep and sleeps better. The necessary condition in this case is sexual satisfaction. After all, if people do not have confidence in the capabilities of the partner or their own capabilities, then if the needs are not met, the body remains in an excited state, and this undermines health and prevents sleep. Enjoy your dreams!

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