Do you know the thought that you want to fall asleep as quickly as possible, but for some reason it just does not work?

I will give you 7 tips/tricks which you can use to fall in sleep a lot faster.

Poor sleep can cause stress. In severe cases it may even lead to a form of insomnia: Psychophysiological insomnia.

1. Provide a comfortable sleeping environment
A good basis is extremely important. So you need to create a comfortable sleeping environment for yourself. Take care of a comfortable bed, well-darkened curtains, a proper sleeping temperature and put a window on a tub for the fresh air.

2. Stop looking on your mobile
Do not look more than an hour before bedtime on your phone, tablet or computer. The blue light emitting these devices has a negative effect on sleep. Additionally, you could also put your devices off during sleep so that you are not disturbed by the incoming messages.

3. Reset your body
If you are constantly wandering in bed, then you could step out and reset your body. Go do something you do not have to think about, like take some drink or read a piece from your book. Step back in bed within 15 minutes.

4. Use the 4-7-8 method
The 4-7-8 method is a breathing technique designed by Professor Andrew Weil. For this technique you need to place the tip of your tongue against your palate, just behind your front teeth, then close your mouth and breathe 4 seconds slowly into your nose. Then keep your breath 7 seconds and then blow in 8 seconds your breath through your mouth, with some power and sound again.

5. Relax through relaxation exercises
There are exercises that you can do in bed to relax. Curl your toes and keep them for 10 counts. Repeat this approximately 10 times. This exercise can make you relax. Another exercise is that you rub your belly. You start in small circles around your belly button and then you make the circle a bit bigger every time until the circles reach the full belly.

6. Take a hot bath.
Raising your skin's temperature will make you sleepy and it will become easier to fall into a deep sleep. Take half an hour before going to bed, take a warm bath and pick the benefits of the relaxation it brings.

7. Hide your alarm clock
If you can see that it's already 2,57 o'clock at night, you will not be quieter. You know that you have to sleep and try to sleep will keep you awake. So the best is to just put your alarm clock in a place out of sight, but somewhere you can still hear it when it goes off.

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