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Smart tips to fall asleep quickly

Smart tips to fall asleep quickly

Struggling to sleep? Did you know that simple lifestyle changes can make a world of difference to your quality of sleep. Poor sleep can have bad effects on your body and brain: trouble focusing, bad mood, impact on short and long term memory, less balance, etc. Here are some tips to help you beat insomnia and fall asleep as fast as possible.

Follow a sleep routine

It is important to keep regular sleep hours by going to bed at roughly the same time every day. It will help your internal clock keep a regular schedule and it will be easier to fall asleep.

Create a sleeping environment

Your bedroom need to be enough peaceful for rest and sleep which means that your bed need to be comfortable and the temperature need to be controlled, as well as the lighting and noise.

Exercise regularly

Doing moderate exercise regularly can improve sleep quality and duration as it boosts the production of serotonin in the brain and decreases the levels of cortisol (the stress hormone). However, exercising too close to bedtime can have a stimulant effect on the body (the ideal is at least 3 hours before bed).

Don’t eat just before going to bed

By eating a late dinner or snack, the digestive system is activated and keep you up. Research has shown that high-carb meals may be detrimental to a good night's rest.

Avoid caffeine in the afternoon

Especially in the evening, it is much more favourable to cut down on caffeine (at least 6 hours before sleeping). Avoid caffeine drinks such as tea, coffee, energy drinks or colas and opt preferably for warm milk or herbal tea.

Don’t smoke

Yes, nicotine is a stimulant. Studies have demonstrated that smokers take longer to fall asleep and have more disrupted sleep.

Try to relax

Just before going to bed, it is recommended to take time to relax your mind for example with a warm bath, by reading a book, doing yoga, listening to relaxing music or white noise.

Turn off screens

Using electronic devices such as watching TV, playing video games or using a mobile phone can make it significantly harder for you to fall asleep.

We hope that these tips will help you fall asleep much faster!