It is as clear as day how irreplaceable sleep during the night is. These five tricks will help you fight insomnia and sleep like a baby:

Leave the house tidy

Wash the dishes and put everything in its place before going to bed – it turns out that this will make it 60% easier to fall asleep. Leaving the house in a mess will increase the level of the stress hormone in the blood – Cortisol. Also, avoid eating, studying or reading in the bed you sleep in – reserve this place only for sleeping, in the dark.

Also check: Hormones

Cooldown

To fall asleep, the temperature in the abdominal part of the body must drop by 2ºC. A warm shower before bed speeds up this process because the body suddenly cools down after this. Take into account the temperature of the room in which you sleep – apart from the fact that it should be dark and quiet in your surroundings, you also sleep better if the room is colder. Optimally 18-22ºC.

Relax

Around 11 pm, the level of cortisol in the blood drops sharply and the body begins to release melatonin. Scientists from Oxford also advise that before you fall asleep, imagine a mountain, relaxing and calm because such a picture will drive away insomnia. Be careful with your imagination – if you watched the film, Everest.

Also check: Relaxation

Run the race to the end

It often happens that after the second phase of sleep you are ready to wake up – to prevent that from happening to you, run in the afternoon. Exercises for the cardiovascular system will stabilise the concentration of cortisol in the blood for at least the next 10 hours, which will significantly reduce the chances of waking up in the middle of the night.

Cereals for better sleep

Eat something two hours before going to bed. Foods rich in carbohydrates will speed up the flow of the amino acid that puts you to sleep, tryptophan, to the brain. Just be careful – if you eat just before going to bed, it will make it harder for you to sleep, and if you still watch TV on it – the situation is far worse.