Tips to help you fall asleep
1. Create a sleep-routine: Do this every night before going to bed. Take your cat out, turn off the lights, turn off the heater, wash your face, brush your teeth. This and similar behaviors will prepare you for sleep.
2. Calculate your body cycle: Some experts believe that sleep comes from cycles. If you become aware of these rhythms on your body watch, use them to turn them into advantage. When you sleep, go to bed immediately. Otherwise, it may take a long time to prepare for sleep again.
3. Use freshly washed pillows and sheets: This will help you relax and calm down. Or choose your room fragrance with lavender and squeeze it on your bed before going to bed.
4. Store the watch under your bed or in a place where you cannot see it: Do not place the watch where you will see how late it is when you wake up in the middle of the night or when you have trouble sleeping, so that you do not get angry.
5. Fluff your pillow: If you repeatedly punch your pillow, your pillow will thin. The low pillow can also make you sleepy. Get a new pillow from your wardrobe and try to fall asleep again on your smelly pillow.
6. Choose the right pillow: The ideal pillow should be soft, but not too high, support your neck, be allergic and washable. The pillow supports your neck is closely related to your sleep quality and reduces neck pain.
7. Install thick curtains on your windows: even the street lighting from the street lights, the full moon or the light of your neighbor's house can prevent the sleep you need to avoid sleep.
8. Clean your bedroom and paint soothing sage green: Or paint it in other soothing colors. These colors remind you of sleep, comforting you while reading a book in your bed or preparing to sleep.
9. Move your mattress away from the outer walls: this reduces noise from the outside slightly. If the noise still disturbs you, try turning on the fan.
10. In the winter, put a hot water bottle between your feet or wear thick socks: being warm helps keep your body's internal temperature at the highest level for sleep. In fact, you will sleep more comfortably when your internal temperature drops. By warming your feet, you guarantee blood flow to your legs and your body will cool.
11. Take 600 mg calcium and 300 mg magnesium before going to sleep: Magnesium is a mineral source for your bones as well as a natural sedative. In addition, calcium helps regulate muscle movements. Magnesium also helps prevent leg cramps.
12. Before bed, eat a handful of walnuts or 1 banana: Walnut is a good source of tryptophan. This amino acid is good for insomnia. In addition to tryptophan, banana is a source of melatonin, the sleeping hormone. A traditional glass of warm milk is also a good source of tryptophan.
13. Water only at bedtime: A study showed that participants could fall asleep 20-30 minutes after drinking 1 cup of fruit juice. Because there is a high percentage of sugar in the juice.
14. Take anti-acid drugs after dinner, do not drink at bedtime: these drugs contain aluminum that prevents your sleep.
15. Listen to the book on tape while you fall asleep: Stories before going to bed would calm you down in your childhood. The soothing book on tape can have the same effect for adults. Listen to poems or biographies, stay away from horror novels.
16. Boil 3-4 large salad leaves in a cup of water for 15 minutes: Take it from the fire, add 2 sprigs of mint and before going to bed. Salad leaves contain a substance called lactukarim that directs people to sleep.
17. Massage: Slowly move your fingertips around your eyes in a circular manner. After 1 minute, move it towards your mouth, then apply the same movement to your neck and back of your head. Continue until you are relaxed and ready to go to sleep.
18. Use eucalyptus to relax your muscles: This powerful scented plant soothes and relaxes us.
19. After going to bed, take 10 minutes for your diary: transfer the events you have experienced during the day and your feelings. This prevents you from remembering that you are experiencing your sleep during the day, so you fall asleep more quickly.
20. Have a small notebook, lamp and pen next to your bed: If you wake up in the middle of the night and think of something, write them down right away, because after you fall asleep again, these thoughts go away.
28AXX
ArtNaturals Sound Machine & Essential Oil Diffuser - (300ml Tank) - 6 Calming and Natural Sleep Sounds - Aromatherapy and White Noise for Relaxation and Sleeping - Baby, Kids, and Adults - Night Light
