Stress, work, and constant hustle make a full night's sleep a true luxury. However, improving the quality of nighttime rest is easier than it seems. Experts from Howstuffworks.com share five familiar yet highly effective ways to fall asleep easily and sleep soundly.
1. Ventilate the Bedroom
Fresh cool air helps the body relax. The optimal temperature for sleep is around +18 °C. Before bedtime, turn off the heaters or open the window to create comfortable conditions.
2. Warm Shower or Bath
Warm water helps not only to relax the muscles but also to "wash away" stress and daily worries. Try to steer away from anxious or overly joyful thoughts, setting your body and mind for rest.
3. Light Dinner
Eating 2 hours before sleep and in moderate amounts is the key to peaceful sleep and maintaining a healthy figure. Heavy food overloads the stomach and hinders falling asleep.
4. No Alcohol Before Sleep
Alcoholic beverages may speed up falling asleep but worsen sleep quality: the nervous system gets excited, and you will wake up during the night.
5. Eliminate Caffeine
Coffee and strong tea invigorate in the morning, but they hinder falling asleep at night. It’s better to drink warm milk or weak herbal tea with mint and honey.
By following these five simple habits, you will be able to fall asleep faster, sleep deeper, and wake up refreshed and energized.
