10 effective ways to fall asleep

Almost 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 residents of industrialized countries is currently struggling with insomnia. The symptoms affect both adults and children, which can limit our daily functioning and even lead to total emotional and health destabilization. How can you fall asleep relaxed to prevent sleep disorders? Here are 10 ways for a good night's rest, recognized by scientists.

1. Leave the bedroom and find something to do

You are exhausted, lying in bed ready to sleep, but you notice that falling asleep is difficult? Then stop for a moment... Leave the bedroom and do something for 10-15 minutes that requires your mind and hands – try arranging the books on the bookshelf alphabetically, fold origami, or do a puzzle. Important, do not reach for your phone or the TV remote – it will only worsen your condition. Your body needs to remind you that the bed is for sleeping and that the process flows smoothly without any disturbances.

2. Don't look at the clock

The more you struggle to fall asleep, the more you look at your phone, counting how many hours you have left before the next hard day begins? Stop it! If possible, hide all devices that show the time. Don't listen to the sound of passing seconds, don't look at your phone, and don't think about how exhausted you will be tomorrow. If you do, your cortisol level in your body will rise, which in turn puts you in a stress state, no rest and relaxation that you actually need. 

3. Use a special weapon – weighted blanket

When choosing bedding, we are guided by price or intuition to a decision. This is another mistake made by many customers. What is inside the duvet affects our rest in bed; if not chosen properly, it can cause skin irritations, fail to absorb moisture (when we sweat), and block airflow. A blanket with a special heavy filling (aka weighted blanket) is an extraordinarily valuable aid for many for a good night's sleep. The weighting in the blanket causes the nervous system to send signals to the brain, creating a subconscious feeling of security. As a result, the body relaxes on its own.

4. Rinse yourself with cold water

Such a procedure will be like a "reset of your body." The nervous system, which is often overloaded, needs a "shock therapy." Go to the bathroom, wash your face with cold (maybe even ice-cold) water, and repeat this for at least 30 seconds. This will bring your heart rate into balance, lower your blood pressure, and allow your body to restore equilibrium. This treatment lets you go back to bed with a "restarted" body.

5. Wear socks in bed

If fear and stress accompany you in bed, the next good method to relax is to warm your hands and feet. As explained by specialists on the Nature Magazine pages, these body parts should be covered because most body heat is lost through the feet and hands. The heat dilates the blood vessels, which facilitates the transition into relaxation and recovery. From an aesthetic point of view, it is recommended to apply this method only after evening sexual activities.

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

This method should bring us into the sleep phase within one minute. First, place your tongue on your palate, just behind your front teeth. Hold this position and go through the following phase: the first step is a strong exhale through the mouth; in the second step, inhale air through the 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 lead us into a state of relaxation and help us fall asleep.

7. Take a vacation – in your mind

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

8. Enjoy your dinner by candlelight

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

9. Soap bubbles

No, this is not a joke! According to professors at the John Hopkins University School of Medicine, blowing soap bubbles is an excellent, calming method that helps balance our breath and its length. 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! Choose the sounds of 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!