What to do if it's two o'clock in the morning, and sleep is not in one eye

Everyone knows that a night’s rest is the key to well-being. When we do not sleep, everything seems to fall out of hand and life loses color. Poor sleep is a very common problem these days. According to the National Institutes of Health, about 30% of people suffer from sleep disorders. In fact, a lot depends on our habits, schedule, lifestyle. What to do if sleep problems do not give rest? The editors of "So Simple" will tell you what to pay attention to, and also reveal secrets. How fast to fall asleep in a minute.



First, you should review your evening habits. If you love to watch TV at night or browse social networks from your phone, then this can be the cause of problems. The fact is that the light from the screens prevents the production of melatonin, the sleep hormone. It plays a key role in establishing the right circadian rhythm, which is extremely important for a quality night’s rest.



If you can not do without gadgets before bedtime, we recommend to reduce the brightness of the screen or install an application to block the blue glow. And now we will share special techniques that will help you fall asleep in minutes.

4-7-8 Breathing Technique This technique will help your body relax, get rid of anxiety and smoothly go into a state of rest. First, exhale through the mouth to rid the lungs of air - a noisy whistling sound should be obtained. Close your mouth and breathe in through your nose, counting to 4. Hold your breath for 7 seconds. Open your mouth and exhale air for 8 seconds with a whistling sound. Repeat every step of the way until you feel your sleep overwhelm you.



Mental stress and stress lead to physical stress, which we often do not even notice. To help your body relax before bed, try a muscle relaxation technique: take turns to strain different muscle groups of your body and keep them tense for 5 seconds. Then relax and feel the tension go away. Start with the foot and gradually work out all the muscles, including the face. Don’t forget to breathe deeply when you release tension.



As strange as it may sound, the best way to plunge into a sleepy state is to try not to sleep. If every night you literally make your brain shut down, lying down with your eyes closed, and only think about how to get to sleep faster, then this only makes the situation worse. This is a vicious cycle and the path to anxiety disorder: you begin to worry chronically about not having time to sleep. But what do we do? It’s simple: let yourself fall asleep when you’re really tired. Don't look at the clock and count the minutes. Read a book or practice relaxing yoga until you feel sleepy. No TV or smartphone!



Creating a relaxing atmosphere in the bedroom: Simple changes in the environment can be critical to sleep quality. First, try to reduce the air temperature in the bedroom by a couple of degrees. At night, our body temperature gradually drops. Too hot air disrupts natural physiological processes, and the body does not give off heat, as a result of which sleep quality suffers. Also pay attention to the light sources both in the room and outside. Get tight curtains that block light from the street. If you live on a noisy street, try sleeping in earplugs to exclude the influence of extraneous sounds. Sound and light interfere with sleep because they stimulate the brain and make it wake up. That's how man works.



These tips will help you improve the quality of night rest, which will positively affect the general condition of the body. Now you will know how to fall asleep in one minute – these tips are great for insomnia. We wish you sound dreams!