Tips on how to fall asleep quickly

It is said that one-third of human time is spent sleeping. Sleep is for rest, memory consolidation, and recovery of physical vitality. If you can't fall asleep when it is time to go to bed, or your sleep quality is very poor, it will undoubtedly greatly affect your study and work the next day, causing low learning and work efficiency, and will also affect your physical condition. People have always attached great importance to the quality of sleep, so how can you fall asleep quickly?

1. Distract your attention and count down from 300, decreasing by 3 each time

Many people have trouble falling asleep because they can't distract themselves, but this complicated and boring counting method is an effective distraction technique.

2. Don’t drink coffee after 2 p.m.

If you have trouble falling asleep, it's best not to consume caffeinated foods or drinks after about 2 p.m. The effects of caffeine can last for more than 8 hours in the body. After the age of 50, due to slower metabolism, caffeine can stay in the body for up to 10 hours. Therefore, caffeine not only affects falling asleep, but also reduces the quality of sleep.

3. Take a hot shower before bed

Take a hot bath 60-75 minutes before going to bed, with the water temperature not lower than 38 degrees Celsius and the bathing time not less than 20 minutes. A hot bath helps relax your muscles and raise your core body temperature. When you leave the tub, your body temperature gradually drops and the brain's melatonin secretion increases, making you feel tired and easier to fall asleep.

4. Stop exercising 4 hours before bedtime

Exercise is good for sleep. However, it is best not to exercise within 4 hours before going to bed, otherwise exercise will make the body excited and make it difficult to fall asleep.

5. Lower the bedroom temperature

Sleep quality is best when the bedroom temperature is between 18℃ and 24℃ and the bed temperature is 27℃.

6. Don’t eat 3 hours before bedtime

The sleep quality is best when the bedroom temperature is between 18 and 24 degrees Celsius and the bed temperature is between 27 and 30 degrees.

7. Pay attention to bedroom lighting

Bedroom lighting has the function of regulating the biological clock. Too much brightness can reduce the secretion of melatonin in the brain, making you too awake and difficult to fall asleep. It is best to choose a dimmer and softer reading light before going to bed. It is best to turn off all light sources during sleep.

8. Buy a comfortable bed

Usually, replacing a comfortable mattress can greatly improve your sleep quality. A mattress that is too soft can lead to poor sleeping posture as well as muscle stiffness and back problems. Generally speaking, mattresses should be replaced after 5-10 years of use.

9. Limit daytime sleep time

The best time to sleep is at night. Napping during the day may lead to sleep deprivation at night. Daytime sleep time should be strictly controlled within 1 hour, and you cannot sleep after 3 pm. .

10. Don’t eat or drink too much before going to bed.

Eat a small dinner about two hours before going to bed, and don't drink too much water, because constant going to the bathroom at night will affect the quality of sleep; don't eat spicy and oily foods at night, because these foods will also affect sleep.

11. Keep quiet. Turn off the TV and radio, as quietness is very beneficial for improving sleep quality.

12. Buy some lavender essential oil. If you have an incense burner, you can light it next to it. If you don’t have an incense burner, you can apply it directly between your lips and nose to help you sleep. Of course, the best way is to relax and your sleep quality will be better.

13. Before going to bed, you can listen to music with relaxing and beautiful melodies. Music is a healer of the soul. You can be lost in the relaxing and cheerful melody, immersed in happiness and joy and forget your worries. This can create a good sleeping environment.

14. If conditions permit, you can go hiking, or travel hiking, watch the sea, feel the magnificent scenery, embrace nature, and integrate into nature. This can both vent and relax, and enjoying the natural beauty will help relax tense nerves and help you fall asleep faster.

15. Doing moderate exercise every week can help improve sleep quality. Basketball is recommended for men and badminton is recommended for women. You can also brisk walk for 45 minutes, or jog for 30 minutes. The best time to exercise is from 4 to 7 pm. You can also take a walk for about an hour after dinner.

16. Massaging your temples and arms before going to bed can help relieve stress and improve sleep quality.

18. If you are under pressure or worried, you can confide your frustration and pain to your family and close friends. Let the warm family love and friendship share the worries and losses in your heart. This is also very helpful for sleep.

19. Do not do strenuous exercise before going to bed. If the amount of exercise is large, it will cause excitement of the motor nerves, which will aggravate insomnia.

20. Don’t rely too much on sleeping pills. Western medicine can only treat symptoms but cannot fundamentally solve the problem of insomnia. Long-term use will have side effects.

21. If you can’t sleep, you can read some magazines or other books. You will fall asleep easily when you are tired. Do not watch TV. Watching TV can easily make you excited and forget the time, which is not good for your sleep!

22. Keep a regular schedule and don’t stay up late. Don't smoke after 8pm. You can put two apples or pomelo at the head of the bed so that the fragrance of the fruit can promote sleep and improve sleep quality!

23. If you suffer from severe insomnia, it is recommended that you see an experienced Chinese medicine doctor. His treatment is more effective in relieving insomnia than Western medicine.

24. Go to bed on time. Stick to going to bed at your usual time, and your body will reactively request rest at this time. The same applies to weekends and days off.