How to sleep fast, Tips, medicines, food, and anything that influences the

How to sleep fast? Tips, medicines, food, and all of which can influence the

This question is especially for people who suffer from insomnia and are looking for ways to sleep more quickly. Check it out right now for all the advice

Sleep is divided into stages, and the people. Basically, there are people out there who have difficulty going to sleep, and every day, looking for a different way to how to sleep faster and better every day. As long as there are people who have never had difficulty going to sleep, you just lay them down in the bed and go to sleep.

So, for those people who are asked every day how to sleep faster, we’ve put together on this subject, with all the frequently asked questions on this subject.

As you will see, here is a list of what you can do to help you fall right asleep, that you don’t need to do, what to eat or not to eat, and the medicines that can help, and so on and so forth.

How to sleep fast

1 – Make your bedroom more cool and clutter-free

First of all, is an organization of the bedroom, it is essential. Basically, it is the environment that may have an effect on your sleep, and this is why the ideal is to keep it well organized. Such as, for example, to change the bed sheets, keep it clean, to leave the goods in the proper places and you get all the clothes, in order to ensure your drawers organized.

Another trick is you have to leave your room with a lower temperature. That is, if you live in a country that hot, it’s worth investing in a fan, air conditioner, or leave the windows open to allow the entry of wind into the room. It should be noted that in the cold, you say it is usually between 15 and 21 degrees celsius. This temperature, in this case, it is below the temperature of the body, that is, it is not too cold not to. Take your time.

2 – Keep away from electronic

Basically, it’s that given the “quick” on Instagram before going to sleep, can you hold on for more than a half-hour, for example. Notably, these afforded the social networks before going to sleep cause confusion in the brain.

Once all the lights on the electronic devices can be confusing to our internal clock. That is, it makes your body think it is still day out, and that it is not the time to go to bed. What’s more, this ‘fast’, given it can give you a piece of information, which can allow you to get bored or to cheer you up too much. Which will make sure that you have the most difficulty in going to sleep.

3 – make yourself comfortable

Exactly, you can catch the covering choice, the cap, eyes and your pillow is as comfortable as possible. And if you have something bothering you has settled in, before you lie down to go to sleep. Because the objects and possessions that could be bothering you, it can cause you to lose sleep, and you may have no idea as to how you sleep.

However, always remember that it is a mattress, a comfortable pillow you can make a total difference in your sleep.

4 – do not exercise near bedtime

First of all, don’t get it wrong. We do not mean to do not engage in physical activity, in fact, we are talking about for a change in the schedule of activities. Basically, you have to have a daily routine of physical activity, is vital for living a healthy life.

However, in these exercises, when done in close to bedtime, and they can be difficult to relax the muscles, and it ends up causing more trouble sleeping. This is why we indicate you to avoid exercise for up to four hours before you go to bed.

5 – Eat more soon

Sure that you eat a lot, and out-of-time, yet it will make your good night’s sleep is a little bit worse. However, the fact that you will be eating late can cause a variety of negative changes in your body. First, eat later you can increase the amount of sugar in the blood.

According to it, the food will make you comfortable during the night. So, these two things can make it difficult to relax before going to sleep. For this reason, we recommend that you eat at least 3 hours before going to bed.

6. Find the right position

This item may be a fresh to some people, but for others, it may make perfect sense. So much so that there are people out there who only get to sleep if you’re facing the side of the bed, and if you’re on that computer. Or, if you’re to the side, leaning against the wall.

Therefore, to find that her favorite position is a key component of sleep. However, if you are used to sleeping on his tummy to us, and we will warn that this may not be the best one for your neck and spine. However, this can be remedied with an extra pillow on my belly, to improve the situation.

The other position is that it is suitable for your body is to have you to place a pillow between your legs at the knees. Basically, this position can be used to provide support for them. But that’s exactly why they keep away from.

7 – Do the exercises, mental

Remember when you would say to your grandmother, you don’t sleep, and she turned to you and said, “Count sheep, that sleep is coming.” This isn’t always possible in some situations, you arrive in the 1999 and sheep, and anything out of sleep to get.

However, this approach is effective, yes. In essence, it acts as a mental exercise, what do you focus on that goal, not allowing you to deny yourself of the things that will wake it up. Other well-known is for you to counting to 100 by 3 by 3. That is, start at 100, so, 97, 94, 91, and so on, until you fall asleep.

8 – Listen to relaxing music

Relaxing music are not those of the favorite of his, and what you hear, sing and dance throughout the day. In a nutshell, relaxing music, are the ones that make you come off in his mind, and will leave you quite literally a more relaxed, more at peace, and peace of mind.

In a nutshell, the most well-known are those of nature sounds, all of which you can find on Youtube. However, there is also the sound of the rain, out of the tree to the wind, and running water. In addition to the famous white noise, which can be also to be a very relaxing and will also help you drift off to sleep.

9 – Relax your muscles-and your feet

After a stressful day, your muscles will be proposed, and it can make you feel difficult to fall asleep. So, first of all, browse, relax the whole of your body from your head to your toes. That is, the feet should also be relaxed and at ease. To help you, we inform you that you will push them forward as if it is stretching, or stretching them down with the help of your hands.

Now for you to relax for the rest of your muscles, the better you do, the technique of deep breathing. That is, take a deep breath and then, while you let loose in the air, let all of your muscles, getting more relaxed and at ease. The trick is you have to repeat it three times this technique. In the end, to imagine each and every muscle relaxing them one at a time, head-to-toe.

10 – Take a hot bath

Above all, as well as a cold shower can make you have to wake up, a warm shower can make you relax your body. Therefore, we recommend that, before you sleep, you will take that hot bath for you so you can relax your muscles and get to sleep more easily and quickly.

11 Drinks to calm down

Do you know that the juice of the passion fruit, which are the people you need to make when you are feeling stressed. It is precisely this that allows you too before you go to bed. The beverages, which can be the sleeping pills are the herbal teas of chamomile, valerian, and lavender.

Basically, these drinks can also be considered as an eye-pleasing and natural, and it can make the body relax, plus a little bit nervous. In other words, they may be able to help you in achieving a more restful sleep and easy to do. Which of these teas, for example, are the most suitable for sleeping.

Another tip is do you prefer to drink in hot, so they are particularly effective for the relaxation of the mind.

12 – Read a book

First of all, it should be noted that to read books on the bed, and you go to sleep may not be a good idea. The experts say that you should not be reading the book at the location where you sleep. As this may influence your brain, so that he’ll get it wrong, it is not a place to sleep.

However, the reading of the book is very recommended for anyone who wants to get a good night’s sleep. Therefore, to them, as well as being healthy for your mental health, and they’ll leave you relaxed and at ease.

Therefore, experts recommend that you take a reading on the quiet-before bed. Because the stories in the hectic it can bring out your best! That is, it makes you feel more involved with the story, and you can automatically make you lose sleep.

13 – sleep Routine

Basically, this is a hint of direction. Therefore, to sleep at times, and can be withdrawn at predetermined times of the way, however, it creates a habit of his body, causing him to get used to the schedule. Simply put, this allows for the deep, restful sleep to happen, and that he is a restorer.

14 – Acupuncture

Above all, acupuncture is a treatment that many other experts point to people who are looking for methods on how to sleep better. In essence, it is able to induce relaxation of the mind by stimulating the pressure points on the body using of needles. That is, I feel, that automatically, it will help you to sleep better.

15 – Psychotherapy

Basically, in the case of sleep, the vast majority occur because of problems with a little bit bigger. As is the case with too many stress, anxiety, depression, or other psychological problems. Therefore, in cases such as these can be addressed through psychotherapy.

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It basically is a technique of breathing to be able to relax. It is considered to be an efficient, because it ensures that you get distracted and your attention to other things. In addition to helping to relax the muscles, relieve stress, and it also helps to lower the heart rate and breathing of the body.

However, for you to do in this technique, first, you must breathe in through the nose. Then, you can start to tell you to mentally be 4 seconds. Hold your breath for 7 seconds. And then release the air through your mouth, over the course of 8 seconds. Each of the four repetitions of this process, it accounts for a loop. We will indicate that you can repeat this repeat for at least 4 cycles.

It is important to emphasize that it is important for you to loosen up your muscles over the course of the cycle and also to take a deep breath using your diaphragm and extending to the abdomen. So, you can repeat the cycle until you drift off to sleep.

Medicinal products that can help you to sleep

First of all, you will never automedique, or stop using the drug without checking with your doctor. In the second place, there is only one doctor may be able to tell you about what medicine is best for your case, so much so that he will know what is the dosage and duration is the most effective treatment for you.

Therefore, if the case is chronic insomnia, that is, insomnia that lasts for more than three weeks, some of the medications can be given by a healthcare provider. However, it should be avoided at all or may last for a short time, because it can lead to addiction. For this reason, the drug is indicated only as a last resort and in the most severe cases.

So, before you self-medicate with no responsibility, think of the consequences that it can bring to your body. We are in the field of the Woman, we don’t give any type of medication prior to the prescription of your doctor.

Attention. These remedies that we will mention will now be with the aim of informing the reader. That is, we do not intend to, and does not urge to replace the advice of any specialist in the field. For this reason, we inform you that whenever you follow the instructions and guidelines of your doctor.

• Flurazepam (Dalmadorm);
• Diazepam (Valium);
• Alprazolam (Frontal);
• Bromazepam (Lexotan).

Suplementação de melatonina

Before I explain to you how it works it is essential for melatonin, it is important to emphasize the significance of melatonin in the body. Basically, melatonin is a hormone produced in the pineal gland in the brain. And it is he who tells the body that it is time to go to bed.

Therefore, this hormone, it increases with age. That is, it is because of this that, in the case of the sleep aids are becoming more and more common in the older age groups. And in cases such as these, some of the experts to indicate that the use of a supplemental dose of melatonin.

Such supplements are capsules that are to be used for a day over the course of a month, it’s safe and secure. Now, if you start to extend it, it can bring a certain amount of drugs. Even you are able to purchase them at drugstores and natural food stores, we recomend that you talk with a specialist before starting treatment.

It is worth pointing out that this hormone can also be found in certain foods. For example, the banana and the pineapple, and a cherry.

Therapy is stimulus control

Basically, this treatment will be for you to create an association between bed and sleep very quickly. That is, it is a technique that helps you on how to sleep better. Above all, we will introduce you to the five of the most effective, and which must be followed if you want to sleep more quickly.

• Go to bed only when you feel you are sleeping
• Use your bed only for sleep and sexual activity.
• If you can’t sleep, get up and go into another room, only to come back later
• Set an alarm and get up every day at the same time
• Do not sleep during the day

Tips to help you wake up early in the

Basically, for some people, it is the routine of waking up early, it can be a real challenge. So, to help you regulate your sleep, we’re going to help you regulate your sleep for you, then you will be able to wake up early, and the most willing.

• Find out how much sleep is needed for your body
• Get up as soon as you wake up, it will cause you to get more sleep and spend more time
• You should take a cold shower
• Having a routine for sleep

Foods that could help you with your insomnia

Icing with milk, and rice

• 20 grams of cherries, chopped
• 200 mL of rice milk.

First of all, it should be noted that both of these foods are rich in melatonin. So, you just need to beat them with a whisk or electric in a blender. And it’s done.

Honey with lemon balm

• To 100 mL of honey
• 20 grams of the herb coleus forskohlii.

For this you must beat the two of them together. To result in a syrup, which can then be used to sweeten teas, and juices, or can be mixed with hot water to make a cup of tea from lemon balm in honey. However, this blend relaxes your body and helps you sleep.

Banana and cinnamon

As we have already told you bananas are rich in melatonin. For this reason, you might

A tasty recipe-made with it will help you to sleep more quickly. For this recipe, you’ll need to take a side in the rind of the fruit, allowing it to open on one side, and then put it in the microwave for about 2 minutes. Then, remove the bananas from the oven.

After that, you can play with the cinnamon and oats on top of the bananas. However, it is recommended to consume these foods at the end of the day. Therefore, this food helps the body to relax and sleep more easily.

The things that can take away your sleep

1 – the Environment is inappropriate

Basically, it is a place with bright lights, loud sounds and high sounds, move around, or odors. An unsuitable environment can take away your sleep.

2 – a Stimulant of the Central Nervous System (CNS)

That is, drugs that stimulate the CNS. For example, methamphetamine, caffeine, and nicotine. These drugs may influence and enhance their gross motor and brain, which can make it difficult to reach the state of sleep.

3 – Withdrawal of a depressant of the Central Nervous System (CNS)

Basically, these CNS depressants can actually cause the opposite effect. That is, decrease in motor activity, and brain, which can make it easier to sleep. However, these depressants, such as alcohol, antipsychotics, benzodiazepines, and marijuana can be addictive.

And because of that addiction, in the day that you don’t consume the substance, you will not be able to sleep. That is, the absence of which it may prevent the motor activity and the brain are reduced, preventing you from sleeping. Therefore, it is a person you need them to be able to sleep.

4 – Stress

The stress is sure to make you fall asleep as well. Basically, stress is a result of stressful situations, such as a concern with one’s own health or the health of family members, financial problems, bereavement, relationship issues, or other problems. However, they can cause insomnia.

5 – sleeping Habits changed

Basically, your body is already accustomed to sleep and wake up at specific times, you may suffer from a trade-of-time. That is, it can give rise to difficulties in adapting to it. However, if there is a course for the new phase of sleep, your body will be able to get accustomed to it soon.

6 – the Irregularity of the sleep

Above all, to have a time each day to sleep in and wake up that is the best for your body. Therefore, going to bed every day at different times and for different times can be difficult for your body to reach stages of deep sleep. It can cause difficulty in going to sleep, in addition to have a night of rest, the least satisfactory.

7 – Disorders psychological

The disorders can be schizophrenia, manic depression, anxiety, post-traumatic stress disorder, or other psychological disorders. However, these disorders can cause insomnia.

Read more Women need 20 minutes more sleep than men, says study

Data sources: a Minute with a healthy,

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