10 effective ways to fall asleep

Nearly 80 percent of the population has already experienced the mental and physical effects of stress. One of the serious consequences of this problem is sleep disorders – one in three people in industrialized countries struggles with insomnia. The symptoms affect both adults and children, limiting our daily function and potentially leading to total emotional and health destabilization. How can you fall asleep peacefully and prevent sleep disorders? Here are 10 scientifically-proven ways for better rest at night.

1. Leave the bedroom and find an activity

You're exhausted, lying in bed ready to sleep, but realize it's difficult to fall asleep? Then let it go for a moment… Leave the bedroom and do something for 10-15 minutes that occupies your mind and hands – for example, arrange books on your shelf alphabetically, fold origami, or do a puzzle. Important: Don't reach for your phone or TV remote – this will only worsen your condition. Your body needs to remember that bed is for sleeping and the process flows smoothly without disturbances.

2. Don't watch the clock

The more you struggle to fall asleep, the more often you check your phone and count how many hours remain before the next tough day begins? Stop doing that! Hide any devices that display the time if possible. Don't listen to the ticking of passing seconds, don't look at your phone, and don't think about how exhausted you'll be tomorrow. When you do this, cortisol levels rise in your body, putting you in a stress state – instead of the recovery and rest you actually need.

3. Use a special weapon – the weighted blanket

When choosing bedding, we're guided by price or intuition in making our decision. This is another mistake many customers make. What's in your bedding affects your rest in bed; if chosen incorrectly, it can cause skin irritation, fail to absorb moisture (when we sweat), and block airflow. A blanket with special heavy filling (aka weighted blanket) is an extraordinarily valuable aid for good sleep for many people. The weight in the blanket causes information to be transmitted from the nervous system to the brain, creating an unconscious feeling of security. As a result, your body relaxes naturally.

4. Splash yourself with cold water

Such a procedure works like a "reset for your body." Your nervous system, usually overloaded, needs a "shock therapy." Go to the bathroom, wash your face with cold (or even ice-cold) water and repeat for at least 30 seconds. This brings your heart rate into harmony, lowers blood pressure, and allows your body to restore balance. After this treatment, return to bed with a "rebooted" body.

5. Wear socks in bed

If fear and stress accompany you in bed, the next good way to relax is to warm your hands and feet. As specialists explain in Nature Magazine, these body parts should be covered, as most body heat is lost through the feet and hands. The heat expands blood vessels, facilitating the transition into relaxation and rest. With aesthetics in mind, it's recommended to use this method after evening intimate activities.

6. Try the "4-7-8" method

This method should bring you into the sleep phase within one minute. First, place your tongue on the roof of your mouth, just behind your front teeth. Hold this position and go through the following phases: The first step is a strong exhale through your mouth; in the second step, you breathe in through your nose for 4 seconds; then hold your breath for 7 seconds and finally exhale for 8 seconds. You should repeat this entire sequence four times. Such a procedure should bring you into a state of relaxation and help you fall asleep.

7. Take a vacation – in your head

Unfortunately, we won't advise you to get out of bed and catch the first flight to Bali. But nevertheless, visualizing this process can have a similarly positive effect. Think of a place where you'd like to be! Imagine lying on a beach or swimming in a pool, surrounded by palm trees or an environment where you'd feel happy. Such a distraction can be helpful in relaxing your body and freeing your mind from everyday thoughts and problems. This method can also help during stressful situations at work or school.

8. Enjoy your dinner by candlelight

This action can not only "ignite a spark" in your relationship, but also ensure good sleep at night. Evening is the time when your body and mind should fall into a state of rest. All types of light stop the production of melatonin, which is necessary for peaceful sleep. Blue light is even worse, which is why it's not advisable to use your phone or watch TV in bed. Take a break from the lights and treat yourself to a romantic candlelit dinner. We guarantee it will help you.

9. Bubble blowing

No, this isn't a joke! According to professors at Johns Hopkins University School of Medicine, blowing bubbles is an excellent, calming method that helps balance our breathing and its duration. Additionally, blowing bubbles and watching them has a hypnotic effect, which in turn leads to relaxation of the mind and body.

10. Listen to music

Maybe skip the techno or heavy metal concert this time. Well-chosen music can work wonders! Select classical or relaxing music with a tempo between 60 and 80 beats per minute. Students aged 19 to 28 who listened to calm rhythms 45 minutes before bedtime achieved amazing results in sleep quality. They also reported better focus and improved mood the next day.

Good luck!