How to fall asleep faster: tips from a somnologist

How to fall asleep faster: tips from a somnologist

Sleep is an important part of our health, but many people have trouble falling asleep. A renowned somnologist shares effective tips that can help you fall asleep faster and improve the quality of your sleep.

First of all, it is important to create a comfortable environment for sleep. This means that your bedroom should be dark, quiet and cool. Using blackout curtains or a sleep mask will help block out light, and soundproofing or earplugs can reduce noise. The optimal temperature in the room is about 18 degrees Celsius.

Research shows that regularity in your sleep pattern plays a key role in how quickly you fall asleep. Somnologists recommend going to bed and waking up at the same time every day, even on weekends. This will help your body adjust to a stable rhythm, which will make it easier to fall asleep.

Also, it's important to avoid stimulants before bed. Caffeine, alcohol and nicotine can interfere with normal sleep. You should give up these substances a few hours before rest. Instead, it is better to choose a light snack, for example, yogurt or banana, which contain tryptophan, an amino acid that promotes the production of serotonin and melatonin.

Additionally, physical activity during the day can also help improve sleep quality. However, it is important not to engage in intense training right before bed, as this can have the opposite effect. It is best to exercise in the morning or afternoon.

Finally, relaxation before bed is another important aspect. Meditation techniques, breathing exercises or light yoga can help reduce stress levels and prepare the body for sleep. Try reading a book or listening to calming music to calm your mind.

Incorporating these tips into your daily life can make the process of falling asleep much easier and improve the quality of your sleep. If sleep problems persist, you should consult a doctor for additional advice.