A good night's sleep is essential for our physical and mental health. However, many people have difficulty falling asleep quickly. If you are one of them, don't worry because there are solutions.

In this article, you will find tips on how to fall asleep quickly, what habits you can adopt before going to sleep and what are the things you should stop doing in order to avoid insomnia. We'll also give you some tips on how to sleep better when it's hot, one of the main factors that prevent you from getting a good night's sleep.

5 Tips For Falling Asleep Quickly

Not being able to fall asleep easily can be very distressing. If you suffer from insomnia, take note of these tips that can help you when it's time to go to bed.

Write Down The Things To Do

According to a study published in the Journal of Experimental Social Psychology, writing down a to-do list for the next day just before you fall asleep helps you fall asleep because it helps to release thoughts and minimize worries.

The idea is to take a pen and paper and list the tasks to be done one by one. It is advisable not to use your mobile phone in order to disconnect from technology before falling asleep and avoid exposure to blue light, which can cause insomnia.

Visualize An Idyllic Place

This exercise consists of visualizing a pleasant place, where you feel good, without problems or stress. The more details you imagine of this place, the better. Studies recognize the effectiveness of mentally escaping to this pleasant place to relax the mind and rest better and faster.

Ideally, you should do it just before going to sleep, lying in bed with your eyes closed, preferably with the light off or very dim. Relaxing music or white noise can be played in the background.

Get Up And Do Something For 10 Minutes

Experts recommend not staying awake in molty foam mattress for more than 20 minutes. If you can't fall asleep, you can get up and perform a mental or manual activity for 10 minutes.

Reading works, but don't do it on a screen, because this artificial light interferes with sleep processes. If you opt for a manual activity, try to make it monotonous.

What To Do and What to Avoid Doing Before Falling Asleep

• With the exception of certain medical causes, in most cases, difficulty falling asleep is due to stress or inappropriate habits that interfere with our body's sleep processes.
• Therefore, changing some of our daily habits and avoiding others can help us sleep better and easier.
• Eat dinner early, preferably two hours before mattress. Avoid heavy or heavy meals in the evening.
• Avoid caffeine and alcohol in the last few hours before bedtime. Remember that smoking also interferes with sleep.
• Don't do strenuous exercise a few hours before bedtime. Give your body time to rest. And if you need to, do gentle exercises and stretches to help you rest.
• Create a good atmosphere in your bedroom by adjusting the temperature, lighting and keeping the room quiet.
• Create your own relaxing bedtime routine. Meditation and gentle yoga can help.

Take a shower before mattress

• Go to bed and wake up at the same time each day to respect your body's circadian rhythms.
• Don't use electronic devices in bed and try to disconnect from them for a while before you go to sleep.
• Don't take your work to bed. By doing so, the mind ceases to associate it with a space of rest.

Tips For Sleeping In Hot Weather

In summer, and especially when it's very hot, sleep problems intensify.

• To overcome these sweltering nights, in addition to the habits mentioned above, you can add these practical tips:
• Sleep naked or wear light and comfortable pajamas, preferably made of cotton, as they are more breathable and help maintain a cool temperature.
•  Don't eat too much protein, as it increases metabolism and body temperature.
•  Drink plenty of water throughout the day. However, avoid doing it right before bed so you don't have to get up to go to the bathroom during the night.
•  Wet your wrists and feet before bed.
•  Lightly dampen your sheets with a spray bottle before bed (no need to soak them) or refresh them by placing them in a bag in the freezer a few hours before.
•  Avoid alcohol, as it causes blood vessels to dilate and increases the amount of blood that reaches the skin, causing a feeling of heat.
•  Use a mattress that is appropriate for this time of year, ideally made of materials that allow air to circulate and are breathable.
•  Unplug electronics in the room to prevent them from emitting heat. Use energy-efficient bulbs if possible, as they do not heat up.
•  Ventilate the room in the early morning and late afternoon and try to insulate it well from the heat in the middle of the day. It is also helpful to use a fan to sleep.

Conclusions

Not sleeping well affects our daily performance and can affect our health. Adopting habits that promote rest can be helpful. The same goes for tips to help you fall asleep easily.

The military technique is very effective in relaxing the body and mind. And taking a few minutes to write down the things to do can be helpful when too many worries become stressful. However, if the problem persists, it is advisable to consult a professional.