Fatigue will not help you fall asleep if the person is under intense stress. In turn, lack of sleep only exacerbates it, which can ultimately lead to insomnia. To prevent this from happening, it is recommended to do a "simple" procedure every night before going to bed.
Nuffield Health, the largest health charity in the UK, notes that a decrease in body temperature will help to quickly fall asleep. However, you do not need to take a cold shower for this. On the contrary, you need to take a hot bath. The cooling effect after leaving it "pleasantly" relaxes the muscles and prepares you for sleep. The temperature in the bedroom should be no higher than 15-17 ° C.
Also, during the procedure, it will not be superfluous to drown out the light. It is known to slow down the production of melatonin, the sleep hormone. The same effect is produced on people by the glow from smartphone screens. Blue light “interferes with our natural body clock,” known as circadian rhythm, Express reports.
It is also recommended to wake up and go to bed at the same time, not excluding weekends. Sleep should be seven to nine hours. Stimulants such as caffeine, nicotine, and alcohol should be avoided before bed.
Previously, "Profile" wrote about products from the "evening diet" that improve sleep. First of all, doctors recommend paying attention to nuts, turkey and kiwi.