What are some ways to get people to sleep faster?

Listen to it before going to bed, close your eyes and don't think about anything, slowly empty yourself, experience the comfort, and slowly fall asleep.

Drinking a glass of plain milk before going to bed can help improve sleep quality, or counting sheep can help people fall asleep faster.

Considering neurasthenia and autonomic nerve modulation disorders, it is recommended to avoid taking cola, coffee, chocolate, wine, tea, regular diet before going to bed, and pay attention to improving the sleep environment, which is conducive to reducing the state of brain excitement.

Bedroom lights have the effect of regulating the biological clock. Being too bright can lead to a decrease in melatonin secretion in the brain, making it too awake and making it difficult to fall asleep. It's best to choose a dim and soft reading light before going to bed. During sleep, it's a good idea to turn off all light sources.

Take deep breaths and listen to slow-paced and non-emotional songs to calm down the confusion with the rhythm.

Catherine Albert, M.D., director of the sleep lab at a hospital in New York City, USA, has found that the most effective ways to relieve insomnia are to read books that are easy to pick up and put away, and to read easy-to-understand texts such as short stories, comedy stories, or stories that you enjoyed from your childhood.

If you are stressed or worried, you can confide in your family and close friends about your frustration and pain, so that warm family and friendship can share the worries and losses in worry, which is also very helpful for sleep.

After about 2 p.m., it's best not to eat caffeinated foods or beverages again. The effect of caffeine in the body can last for more than 8 hours, and after the age of 50, the retention time of caffeine in the body can even reach 10 hours due to the slowdown of metabolism. Therefore, caffeine not only affects falling asleep but also reduces sleep quality.

The last part of the yoga sleep method is very useful, and it takes 3 minutes to fall asleep each time.

What are some ways to fall asleep quickly?

There are many ways to fall asleep quickly.

Everyone's approach is different, and what works for me may not work for you. I can only tell you my method and try it myself.

1. Read a book before going to bed. I like to look before bed, think about problems, and always fall asleep before I know it.

2. Take a shower before going to bed. After taking a bath is the most relaxing time of the day, and it is easy to fall asleep. If you're not used to bathing before bed, soak your feet before bed.

3. Drink a glass of milk before going to bed. Because of what, I don't know, but it really works.

1. Blow bubbles.

Blowing bubbles is not only a child's game, it also has a hypnotic effect. American John? Salas, a professor of neurology at the Hopkins University School of Medicine, told the New York Post that blowing bubbles helps people calm down and lower their heart rate while avoiding being so preoccupied that they can't sleep.

2. Try to stay awake.

This may seem like the opposite of what should be done, but there are studies in the UK that claim that people who deliberately stay awake will actually fall asleep more easily than those who struggle to fall asleep.

British psychologist Hearst explained that when you open your eyes wide and tell yourself that you don't want to sleep, you are more likely to fall asleep because the brain is not good at processing negative sentences, so much so that it interprets them as instructions to sleep. This phenomenon is called the sleep paradox.

3. Wear socks to sleep.

At first glance, this may seem like the other way around, as studies have shown that cooler temperatures are good for sleeping, not warmer temperatures. However, a Swiss study found that warm hands and feet are the best indicator of whether you can fall asleep quickly, because the blood flow from the torso to the limbs cools the body and sends signals to the brain that you should sleep.

4. Turn the pillow over.

You can try turning the pillow over, which will make you feel cool and cozy and help you fall asleep.

5. Use lavender candles.

Lavender candles are not only decorative, but their burning smell also has a calming effect and helps people fall asleep. A 2005 study found that the smell of lavender had a specific effect on sleep quality, and that people who smelled the smell before bed not only slept better, but also woke up more energetic the next morning.

The practical and effective ways I know to fall asleep quickly are to drink a glass of milk or soak your feet before bedtime, and then stop playing with your phone 10 minutes before bedtime, and don't put your phone next to your pillow.

An American doctor has developed a method called the "4-7-8 breathing method" that can fall asleep in 60 seconds, and the specific steps are as follows:

1. First of all, open your mouth and try your best to exhale all the air and hiss.

2. Then shut up, inhale (with your nose), and silently recite the number);

3. Then hold your breath and count 7 in your mind);

4. Then exhale a big breath and hiss again, while silently reciting in my heart again).

Every four breaths of this "one breath and one breath" is a full breath, which can be done twice a day at first, and then gradually increase the number of breaths. Practicing breathing for about 1 month can also help you relieve anxiety and depression, and even improve your digestive function, as well as lower blood pressure.

The actual and effective way to fall asleep quickly is to listen to some light **, so that the cells of the whole body can be relaxed. Or lie flat and relax your limbs to fall asleep quickly. Try to drink less tea, coffee, etc. at night, and some red wine to promote sleep.

Before going to bed, I thought that I would definitely not be able to sleep for a while when I lay down today, and then I would get up and do something, and it would generally develop towards a rebellious state of affairs.

Try making the pillow thinner, lie down and feel that the pillow is so low, and then put your hands under the pillow to fall asleep.

Eat a banana before going to bed to help you sleep. Light up your room with some aromatherapy or essential oils to help you sleep. Before bed, read boring articles or books in English.