Professor Richard R. Buzin at the University of Arizona Sleep Research Laboratory has studied sleep disorders for many years and recommends falling asleep fast.
In his annual report on clinical psychology, he described various psychological approaches that have been used to treat insomnia. Such treatment was even earlier called stimulus control treatment.
We will also tell you about them - here are the 8 most important
1. Exercise
Taking a short walk every day will not only help you stay in shape, but also ensure better sleep. Exercise promotes the production of a hormone such as melatonin, which helps you fall asleep. The main thing is not to train too actively before bed, as this, on the contrary, can invigorate the body. The best option is morning workout: it allows you to wake up, feel a surge of energy and positively affects your night's sleep.
2. Leave the bed only for sleeping
Promotional video:
Don't lie in bed answering calls or emails. Also, do not watch TV in bed. The bed should be associated with sleep, not wakefulness.
3. Sleep comfortably
It's not just the TV in the bedroom that can interfere with sleep. There are many more inconveniences. An exceptionally quiet, dark and cool place would be ideal for sleeping - everything else will get in the way.
4. Have a sleep ritual
It's not for nothing that parents put their children to bed and read before bedtime. This ritual allows the body to tune in to sleep. For adults, these actions affect the same way. A simple ritual will send a signal to the brain and body that sleep time is approaching. You can drink a glass of warm milk every night, take a bath, or listen to soothing music.
5. Eat, but not too much
A gurgling stomach doesn't have the best effect on sleep. But you should also avoid overeating in the evening. If you feel hungry before bed, sticking to an apple, a piece of cheese, or a small cookie will help you sleep without overloading your stomach.
6. Avoid alcohol and caffeine
Don't drink wine or eat chocolate before bed. Caffeine is known to have a stimulating effect. Also acts on the body and alcohol. A glass or two will allow you to fall asleep quickly, but you can forget about normal sleep. Even before bed, it is better not to eat acidic foods and spices, because they often cause heartburn.
7. Relieve stress
Leave daytime worries for the day. You shouldn't go over unpaid bills and a to-do list for tomorrow while lying in bed. Stress stimulates the body and interferes with relaxation. Therefore, before going to bed, try to unwind a little. Breathing exercises are great for this. 8. Get tested
An overwhelming urge to move your legs, pain in your stomach, chest, or throat are signs of three major conditions that cause sleep problems: restless legs syndrome, apnea, and gastric reflex. If these symptoms interfere with your sleep, see your doctor and get treatment.
Precautions for taking sleeping pills
If these tips don't work, your doctor will likely prescribe sleeping pills for you. They do work, but don't forget the side effects. Here are some safety guidelines for taking these medications.