Make preliminary preparations - clean the room, open the window (if any), turn off any sound and visual stimulation (TV, computer, mobile phone).
Take care of your comfort - make a pleasant room temperature, wear comfortable clothes and bedding.
Prepare the menu before bed - add to the diet some dishes rich in vitamins and natural ingredients that will help you fall asleep and maintain sleep.
Turn off the light. It should be noted that black night can be more effective if your room is unlit and cool.
Find a comfortable sleeping position. It is best to lie on your side so that your lungs can take in air well.
Listen to relaxing music. Music helps to relieve all tension and helps to take a more comfortable position.
Close your eyes and start breathing deeply. Try to listen to your breathing and go to a full sleep.
After you wake up, you should do some breathing exercises to relax and bring yourself to a cheerful state.
If you have time, take a few minutes for a walk in the fresh air or do a little exercise to wake up your body.
End the process with a stimulating shower or coffee. But do not overdo it, otherwise you will not be able to continue the day with vivacity.
Learn to sleep in 6 hours and be alert: a detailed plan
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