Some activities interfere with sleep, while others, on the contrary, help you get asleep faster. For example, meditation or listening to certain tracks allows you to relax and bring sleep closer. Let’s find out what else you can do to get to sleep faster.

Find a Quiet Hobby

An hour before bedtime, dim the lights in the room and take up a soothing hobby. For example, you can read a book, draw, play at 22Bet Hong Kong, or do a puzzle.

 

Too bright light in the evening can disrupt the production of melatonin, the sleep hormone. In the bedroom, it’s better to use lamps with warm light. Before going to bed, you can turn off the main light and leave only the table lamp.

A couple of hours before bedtime you should stop using gadgets: the blue light from screens also disturbs the production of the sleep hormone. If you can’t put away your phone, set it to night mode – so the screen will become a warm shade.

Make a To-Do List

Anxiety is one of the main reasons why it can be hard to fall asleep. To avoid worrying about tomorrow, make a list of things to do tomorrow night. That way your brain won’t frantically go back to them.

If you are worried about a difficult task, try to write down a plan for how to solve it. Preferably in detail, step by step – that way you will have already done some of the work and will be able to calm yourself down if anxious thoughts arise again.

And those who like to write and reflect, can keep a diary. It will help reflect on the day and throw unnecessary thoughts out of your head.

Take a Warm Bath

A warm bath a couple of hours before going to sleep improves blood flow, and the blood rushes to the extremities faster. This allows the body to dissipate heat more quickly, and the internal body temperature is lowered. This speeds up falling asleep.

To enhance the sleeping effect, you can use foam, oil or bombs with a pleasant fragrance. Aromatherapy reduces anxiety and stress. The scent of lavender works especially well.

Listen to the Music

Music activates brain waves that are normally activated in a relaxed state. Scientists believe that the ideal music for relaxation is music with a rhythm of 60 beats per minute, such as folk, classical or jazz.

In 2018, scientists from the U.K. conducted an online survey and identified the most popular music for people to sleep. Among the winners were expectedly the classics: Bach, Mozart and Chopin. But popular artists such as Ed Sheeran and Coldplay were also in the lead.

In another study, scientists compared the effects of different songs and other ways to relax: massage, walking, and tea. The most effective was the ambient track Weightless: it reduced the subjects’ anxiety by 63% and slowed their heart rate by 35%.

Do Some Stretching

It’s best not to do vigorous exercise before bedtime – it can be invigorating. But stretching or light yoga, on the contrary, will help you relax. Stretching is especially useful for office workers: after a whole day in a sitting position, muscles need to be stretched to release tension.

Another advantage of yoga and stretching is the concentration on bodily sensations. It will help switch from everyday worries and calm the head.

Meditate

Studies show that the practice of meditation improves sleep quality. During it, your heart rate slows down, your breathing evens out, your body relaxes, and it becomes easier to fall asleep. Meditation also teaches you to recognize and release negative thoughts.

To fall asleep faster, it is sufficient to meditate for 5-10 minutes before going to bed. You can even do it while lying in bed.