Insomnia can turn into real torture and ruin not only the night but also the upcoming day. Don’t rush to reach for sleeping pills: these things will help you fall asleep naturally.
Socks
According to a recent study, people fall asleep faster on average if they put on socks. Scientists attribute this effect to the dilation of blood vessels in the legs, but this hardly explains the sleep-inducing effect. The main thing is that it works – all that remains is to try it out for yourself. The method can also be used as an exception, for example, if you accidentally wake up in the night and can’t fall asleep again.
The smell of lavender
According to a study published in the Journal of Biological and Medical Rhythm Research, lavender is a wonderful relaxant. And although many associate its scent with the smell of moth repellent, it is no less effective in driving away insomnia. According to scientists, just three deep breaths within half an hour are enough, and you will not only be able to fall asleep faster, but also wake up easier. Therefore, keeping a bag of lavender or a bottle of essential oil in the bedroom is a great idea.
Cool room
According to research, the ideal temperature for sleep is considered to be 16-19 degrees Celsius. Whether it is worth cooling the bedroom so much, everyone decides for themselves – if you are not used to it, you can catch a cold! In any case, try to keep your feet warm and your head cool: the greater the temperature difference, the deeper the sleep. As an experiment, try to reduce the temperature by a degree every day if you are not ready to spend the next night in the cool – your sleep will change for the better!
Digital Detox
When you constantly check your watch, instead of sleep you become anxious – it’s hard to relax. So make it a rule: the bedroom is not a place for watches and gadgets, with the exception of an alarm clock. Moreover, it has been proven that the light from screens does not affect sleep in the best way. At first, it may be difficult to fall asleep without the noise of a TV in the background or a phone in your hands, but with better quality of sleep comes a new quality of life.
Sex
Achieving an orgasm helps the body release hormones such as oxytocin and prolactin, which cause a feeling of pleasant relaxation. In addition, sex reduces stress levels, or more precisely, the hormone cortisol. So next time, instead of taking a sleeping pill, try making love – and sleep with pleasure!
Hot shower
Surely you are familiar with the feeling of coolness on your skin after a hot shower – this is exactly what you need for a good night’s sleep. After a shower, your body temperature drops, which helps you fall asleep quickly. The main thing is to go to bed immediately before you have time to warm up.
Breathing exercises
Any sedative will do, but we recommend taking a closer look at the 4-7-8 method. Touching the tip of your tongue to the roof of your mouth behind your front teeth, exhale through your mouth so that the air whistles slightly. Then close your mouth and inhale through your nose for four seconds, hold your breath for seven seconds, and exhale through your mouth again with your tongue raised. It is enough to repeat these actions three or four times to feel a pleasant drowsiness.