The most effective and science-based 7 ways to fall asleep quickly

Sleeping is essential for human survival  People to spend almost one-third of their life sleeping. 

Sleeping at the end of the day's gives us the strength to work a new day. 

After using a mobile phone for the whole day, charging is needed the same thing in human life. 

The need of sleep is only understood by that person who does not get proper sleep at night. Everyone wants to go to sleep fast. 

So today I have come up with a lot of great techniques to go to sleep fast. Hope these tricks will make your life a lot easier.

Try to stay awake

Do you feel surprised to hear this method? Even if it is surprising, this is the truth. Try to stay awake and lie down in bed. You will see your brain declare rebellion. This phenomenon is called "sleep paradox" or sleeping puzzle. 

The psychiatrist Julie Hrith said, "Try to keep your eyes wide open. Keep yourself saying that I will not sleep, I will not sleep. 

Our brain does not take the negative words well. So he will try to go to bed fast and eyes tissues will be tired off. 

" But at this time only thing to do is lying down. If you are busy with mobility or mobile and TV, then this process will not work at all.

This is not just a matter of words, but various studies point to this. A study conducted by the University of Glasgow Insomniac (patients with no sleep) divided into two groups. They told one group that they can run mobile, TVs all. 

The other group was instructed that they would try to stay awake, but could not move or watch the TV. 

And guess who did they sleep before? Yes, those who tried to stay awake had already fallen asleep.

 Play the game of blowing bubbles

This sounds very ridiculous, but blowing bubbles at night with soup, will help you to fall asleep quickly. 

Yes, I am talking about those kinds of game which you use to play when you were little. Try to make Bubble from shampoo or sapphire foam in small plastic. 

The words said by Rachel Marie, a professor of neurology, who is currently working at John Hopkins University.

In fact, this is nothing more than blowing a bubble, one of the breathing exercises that works while you’re playing. 

And this work is like a little child. 

So the job will remove one's mind from all thoughts and bring one kind of peace, which is very important for your fast and good sleep.

Listening to your breath

These breathing exercises will also help you get to bed fast. Sit down and choose a comfortable place. Now close those eyes. Try to count your breaths for 3 to 15 minutes. 

Your brain will sometimes sit in error. 

Then start counting from the first again. Researchers from Nepal have found that doing this meditation for a few minutes will reduce your blood pressure and heart rate. As a result, your anxiety will decrease and sleep well.

Be smart for food and drinkers

A cup of Coffee in the morning can break your night's sleep. So stay away from coffee is as good as it is. 

Coffee cannot be drunk 10-12 hours before sleeping. Likewise, smoking also interrupted our sleep. Before sleeping, smoking is even more awful. 

So we have to be careful about smoking and drinking coffee. 

Tea and chocolate should not be eaten in the evening.

Mind your Dinner you cannot go with the flow. 

try to drink sufficient before sleeping and on dinner. It causes sleep disruption. Dinner should be done at least 2 hours before sleeping. Alcohol should not be taken a few hours before sleeping. 

Drinking excessive water before sleeping will disrupt your sleep. But before sleeping drink herbal tea, hot milk will give your body calmness and help you to sleep. 

Honey-mixed hot milk provides more benefits.

Put Tryptophan food on the daily food list. Chicken, butter, tuna fish, and soybean tryptophan. So these foods are very useful for those who are less sleepy.

Keep the house cool

Normally people sleep well in the cold room. 

So, during sleep, keep the temperature in the house slightly cooler than outside temperature. 

Quick sleep will come 65 degrees Fahrenheit is the ideal temperature for sleeping. Make sure that your bad sheet is clean.

Maintain your sleeping position

Sleeping position is very important for going to sleep fast.

Un-comfortable sleeping position can ruin your sleep. It can also give a body, shoulder and neck ache. 

If you sleep on your left side you are found to be falling sleep faster then average.

Try to keep your head in a comfortable position. Don't overdo it. Keep your pillow in a comfortable temperature.  

Restrict the use of all types of electronic equipment before going to bed

Melatonin is the most important hormone for sleep. 

This hormone produced in the pneumatic gland which helps us to sleep. This hormone occurs only in our body when very little light or the house is dark.

So, we should stay away from the use of electronic devices at least one hour before sleeping. 

From the bright electronics device like a Smartphone, tablet, laptop, and TV etc electronic devices cause severe obstruction to sleep.