1. Lower the Room Temperature

As you fall asleep, your body temperature changes.  If your room is too warm, it may be difficult to sleep. Setting your thermostat between 60-75 ° F (15-23 ° C) to a cool temperature can help.

The temperature that works best for you can be found in different preferences.

The use of a warm shower or bath might also help to improve the changes in body temperature. As your body cools down,  brain will get a signal to go to sleep

2. Use the 4-7-8 Breathing Method

The “4-7-8” method is a simple but powerful breathing method that promotes calmness and relaxation. It might also help you unwind before bed.

It consists of a breathing pattern that relaxes the nervous system. It can be practiced anytime you feel anxious or stressed.

Here are the steps:

  1. First, place the tip of your tongue behind your upper front teeth.
  2. Exhale completely through your mouth and make a whoosh sound.
  3. Close your mouth and inhale through your nose while mentally counting to four.
  4. Hold your breath and mentally count to seven.
  5. Open your mouth and exhale completely, making a whoosh sound and mentally counting to eight.
  6. Repeat this cycle at least three more times.

3. Practice Yoga, Meditation and Attention

Stressed people tend to find it hard to fall asleep Yoga, meditation and attention are instruments for restoring the mind and relaxing the body. In addition, sleep yoga has been shown to improve breathing patterns and body movements which relieve stress and stress in your body.

Meditation can increase the amount of melatonin levels, and help the brain reach a particular state in which sleep is easily attained Eventually, meditation can allow you to keep focused on the moment and less thinking as you fall asleep.

4. Take Care Of What and When You Eat

You seem to be able to sleep through food before bed. Research has shown, for example, that high-carb food can damage a good night’s rest.

A study review found that even though you can fall asleep faster by having a high carbohydrate diet, you won’t rest. High-fat foods could instead encourage deeper and more relaxed sleep

In fact, several studies believe that high-carb / low-fat sleeping diets have significantly reduced sleep quality than low-carb/ high-fat diets with the same calories for both diets. If you want a high carbohydrate meal for dinner, at least four hours before bedtime should be taken, so you have time to digest.


The use of essential oils is part of aromatherapy.

Aromatherapy is usually used to help those who have difficulty falling asleep.

In addition, it seems that lavender and rose damasks are popular stenos with a positive effect on sleep An important oil diffuser could help infuse your room with relaxing, sleep-encouraging aromas. A systemic study of 12 studies showed that the use of aromatherapy has been effective in improving sleep quality.

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