How to make people fall asleep quickly

In modern society, the pace of life and work is relatively fast, and it is easy to have some stress at ordinary times. When the pressure is relatively high, it often leads to insomnia and the physical fitness will decline. This often forms a vicious circle. The next day you always feel listless, which will affect the efficiency of work and study. Therefore, you must fall asleep quickly in your daily life and improve the quality of sleep. Let's take a look at this aspect.

How to fall asleep quickly

1. Turn your bedroom into a sleep haven

Your bedroom must be quiet, dark and dim, because the dark environment promotes the pineal gland to produce melatonin, which is the hormone that controls the day and night cycle (your 24-hour biological clock).

Use heavy curtains (or something else) to block out outside light sources, and use a fan or white noise to mask annoying sounds. Cool temperatures help you fall asleep, so keep your thermostat adjusted. Opening windows or using electric fans is good for indoor air circulation. If the indoor air is too dry, you can also use a humidifier.

2. Make sure your bed is only used for sleeping and sex

Avoid working, paying bills, reading, or watching TV in bed. If you want to associate sleeping only with your bed, then what you need to do in bed is to sleep soundly, not toss and turn all night long.

3. Follow your nature

It will be easier for you to transition into sleep at night because your body knows it's time. Do anything to prepare yourself mentally for sleep. Read a few pages of a book, spend 5 to 10 minutes taking care of your personal hygiene, or meditate for a while. It's also important to go to bed and wake up at the same time every day, even on weekends.

4. Be wary of caffeine

Excessive caffeine intake every day can lead to irregular sleep even if it does not affect sleep time. When you're 50, your metabolism slows down, so caffeine stays in your body longer, even up to 10 hours. You can only have 2 cups of tea/coffee/cola at most 6 hours before going to bed. If that doesn't work, try quitting caffeine.

5. Tame your stomach

Being too full or too hungry can interfere with sleep. Don't eat a large meal too close to bedtime, or you'll be starving and unable to sleep. On the other hand, if your stomach is still full when you lie down, stomach acid will back up into the esophagus.

If you're really hungry, eating a small snack rich in carbohydrates can trigger the release of serotonin in the brain, which helps you relax. Try whole-wheat crackers or a bowl of cereal with milk or a small serving of turkey, which are rich in amino acids and can also promote sleep.