How to get better sleep?

We have all encountered insomnia and inadequate sleep at some point in our lives. There are many reasons for that, but this time we will have fun how to overcome those problems and provide ourselves with the best possible quality of sleep.

This, at the same time, enables a better upcoming day and everything that it brings with it. Starting from easier daily activities to combating common and unexpected problems.

Use controlled hyperventilation techniques, popular since the 1960s, to recover between or after training and sleep much better and more usefully at night.

Settle in comfortably

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Lie on your back with one hand on your stomach, the other on your chest. Inhale through your mouth, fill your abdomen. Inhale until your chest is full (your arms are set so that you can feel that moment).

Blowing out

Exhale violently, as if blowing out the candles on a cake. Your abs should be tied in a knot. Replicate the process for two to three minutes. You should feel like you are exercising, and maybe even be disoriented. That is normal.


Put your hands next to your body with your palms up and inhale through your nose through your diaphragm. You may even take a nap. That’s fine, you’ve taken your body out of “hit or run” mode and put it in recovery mode.

Breathe fast and then very slowly. Inhale, exhale.

Four snacks for better sleep

It is not unknown that diet affects sleep and its quality. After all, not a single plant on the planet is there by accident? Which of them have a beneficial effect on sleep?


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Its high content of serotonin helps regulate the sleep cycle. Eat two in the evening. You will fall asleep faster.

Peanut butter

This is a good source of magnesium. Take it a little before bed and it will improve the quality of your sleep.


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The calcium found in yoghurt is good for longer sleep because tryptophan leads to drowsiness by stimulating the secretion of the hormone melatonin by drinking yoghurt.

Cherry juice

One glass before bed can add another 25 minutes of sleep, thanks to the stimulation that melatonin gives him.

Five steps for better sleep

There are several other ways to provide yourself with a better and better quality sleep. In addition to the ones already mentioned, you can apply some more. Then choose the ones that suit you best, or directly combine them.

A cup of milk, then to bed

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A cup of milk before bed really has a positive effect on sleep… More precisely, the proteins contained in milk improve the body’s alertness the next day and the feeling that you are rested.

Milk contains alpha-lactalbumin, which sends signals to the brain to sleep, plus you wake up in the morning without the side effects of tranquillizers that most people resort to.

Quiet music

If the noise of the environment at night bothers you to fall asleep then, you need to take some extreme measures! When we say extreme, we mean to retaliate with the same measure… But no, don’t turn the sound to the maximum, it’s just enough to play some quiet music that will calm you down and really eliminate the sound coming from outside. If you don’t believe it, try…

Socks under obligatory!

Naturally, you won’t leave socks on your feet if you expect a girl to come by, but if you have trouble sleeping and you’re in bed alone, don’t touch them.

Research has shown this really has a positive effect on sleep quality. Namely, as we fall asleep, our body lowers the temperature, so it begins to take over supplies primarily from the extremities.

Cold feet necessarily mean a vaster amount of heat needed, which can affect the secretion of melatonin, which is responsible for the quality of sleep. That’s why there are no socks on the feet and no problems!

List of problems

A large number of people suffer from insomnia caused by stressful situations and tension that occur during the day. The more you worry, the harder you relax when the time comes for it… That’s why psychologists advise it’s best to start writing down problems before bed because that way you get the feeling that there is a way to solve them… And maybe wake up in the morning with a concrete solution.


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Research has shown that any light source when trying to sleep can seriously affect sleep. So instead of watching a movie on TV before going to bed, sitting at the computer or keeping all the lights on, read a few lines of a book with a dim light… The brain will register this situation as a sign that it is time for the body to relax and sleep.