Sleep is the main source of your health and overall well-being. During sleep, your nervous system and body are restored, which will make you feel energetic next day. A healthy sleep is about 6 to 8 hours at night. How many hours of sleep do you have?
If you sleep a few hours at night, this can lead to adverse effects on your body. And as statistics show, many people do not spend a lot of time in bed, because of a busy schedule, various problems or due to sleep disturbances. Almost everyone at some point in life has had some struggles with falling asleep.
What about you? What keeps you up at night? Jet lag, a new living situation, or stress? Regardless of your answer, you must do something about this problem and as soon as possible, because sleep is your everything! Keep reading and you will find out how to fall asleep quickly naturally. We hope that our 6 steps will help you solve this “sleep problem”.
#1. Determine the cause that interrupts your sleep
You must understand your daily routine and find out what you are doing wrong. The fact is, the quality and quantity of sleep depends on how you spent your day. Do you like coffee? How much coffee do you drink during the day? What about your diet? Is it healthy or not? How much do you exercise? When you are exercising? How many hours do you spend at work? Answer all these questions, and draw conclusions for yourself why you have a bad sleep.
#2. What do you do in bed when you can't fall asleep?
Most people, who have sleep disturbances, lying in bed, do not try to fall asleep, but only distract themselves from sleep with different things. They watch TV shows, check their Instagram, play games on their gadgets and so on. Unfortunately, all these your “important things” will not help you have a good and long sleep. We advise you to drink a cup of mint or chamomile tea and read the book.
#3. Do not sleep with your phone
Where do you keep the phone when you sleep? Most likely, you keep it somewhere near you. You should know that blue light emitted from screens delays the release of melatonin, thus delaying the internal clock, which tell you to fall asleep. Therefore, for a good and quality sleep, you'd better leave the phone in another room.
#4. How do you talk about sleep?
When you constantly say that you can not fall asleep until midnight, then it will happen. Many studies have proved the fact that negative self-talk is detrimental to self-esteem. So, you have to change your words about sleeping to something like that “I'm really looking forward to falling asleep”.
READ MORE: Breathing techniques to deal with anxiety
What prevents you from falling asleep at night? Most likely, these are your thoughts. Are we right? If so, you should try to get rid of those “anxious thoughts” to have a good sleep. Did you know that mindfulness meditation can improve your sleep? Meditation will help you get rid of bad thoughts and reduce stress, which will lead you to calm and good sleep. Yes, guys, meditation can do wonders!
Take just a few minutes out of each day to bring yourself to a state of calm and wellness and balance your life using a combination of guided meditations and mindfulness techniques. The techniques are a simple, practical relaxation method for anyone.
#6. Everything is in your hands
Start changing your attitude to sleep right now. Yes, it can take you a long time to set up your mode, but it's worth it. Continue to struggle with sleep, following our above-mentioned steps, and you will surely achieve your sleep goals.
The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!
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