Good Lifestyle

What we would all do for have the power to fall asleep every time we would like. And yet, it always seems that every time we need to sleep the most, there is a big presentation in the morning, one morningflight To catch, or you really feel tired and want to catch up on these Z's - that beautiful peaks eliminally out of reach. But believe it or not, it should not always be the case. You can fall asleep to the drop of a hat if you know what you do. To help you, we have compiled 11 secret tips and techniques that are safe to help you fall asleep more quickly. And for more healthy life wisdom, learnHow the most important CEO challenges aging.

Yes really. Bubbles. AsDr. Rachel Marie E. SALAS, professor of neurology at Johns Hopkins,Recount thePost of New YorkThe blow bubbles serves as a breathing exercise that calms your body and your mind. (Never tried these breathing exercises inyoga?) And as a bonus added, since the idea ofbubble When you are an adult, you are ridiculously playful, you are likely to forget stressful thoughts that could keep you at night. And if stress is the thing that prepared you at night, make sure to learn30 tips to conquer stress once and for all.

We all love the smell of lavender. But, as it turns out, the problem has serious health benefits. On ato study inThe Journal of Biological and Medical Research on Medical RhythmPeople who stimulate their senses with lavender perfume bursts - at 10-minute intervals, 30 minutes before going to bed - will be in a state of increased relaxation. And better yet, study participants reported deeper sleepers and increased morning energy. And for more ways to get an early boost in the morning, learnThe 5 methods to turn you into a morning training machine.

Ato study in theAdvanced Nurses Journal Confirmed: soothing music-sorry,Jon Bon JoviFans - can help you take you to Dreamland. Tunes with a slow pace - no more than 80 BPM - have been noted to reduce "the friendly activity of the nervous system." In other words, you will feel less stressed, anxious or depressed, and be able to focus on you asleep instead.

Richard Wisemanthe author ofNight School: Wake up to the power of sleep and professor of psychology at the University of Hertfordshire,said That you can not fall asleep within 15 minutes, you will be awake for a moment. This will then create a cycle where you associate your bed to be awake, then have more difficulty getting you back the next night. Wiseman's suggestion? Break the cycle, exit the bed and distract your mind with an activity for 10 minutes. This goes, in other words, "reset" your mind and allow you to try to fall asleep. In fact, the idea that you can force yourself to sleep is one ofThe 25 largest refined sleep myths.

Whatever the activity you choose, however (to "reset" your mind), make sure it does not involve a screen. The terrible effects of blue light on sleep prevention have long been chronned - everyone fromAmerican scientist ToHARVARD MEDICAL SCHOOL has done on its negative effects. The blue light is what we call "the enrichment of the short wavelength", which means that it removes the release of melatonin, the hormone that makes you fall asleep. In fact, it's not a bad idea to eliminate all the blue light for a whole hour before trying to hit the hay. If you need help to cut the blue light, brush onThe 11 ways that smart people hinder their smartphone outbuildings.

We all wanted to go to an overheated conference room; The heat makes us sleep, after all. But as it turns out, according toresearchFrom Harvard Medical School, when your body starts at night, it drops a few degrees, which then helps your body to enter and stay in Rem. Help your body fall asleep faster and deposit your room a few degrees - the ideal temperature must be between 60 and 67 degrees Fahrenheit.

This may appear as opposed advice of "cool yourself", but listen to us. Do you know you feel when you get out of the shower, and you feel a shiver? This is because a hot shower finally decreases your body temperature to a few degrees, what we mentioned - will help you fall asleep more quickly. The same goes for drinking a glass of hot water or decaffeinated tea - which warms your nucleus and forces your body to cool down.

On the other hand, or rather, the hot feet will have hot feet will help you fall asleep. There is ato study inNature This transmits this point rather succinctly: it is entitled "Physiology: Hot feet promote the fast start of sleep." The main author Kurt Kräuchi found that "the degree of dilation of the blood vessels in the skin of hands and feet ... is the best physiological predictor of the rapid appearance of sleep". The study participants who fell asleep the fastest were those who kept the feet covered. So sock!

Yes, your favorite mid-meeting can help you fall asleep faster. According toresults Published inResearch and behavioral therapy, people who imagine relaxing scenes - like, say a tropical beach of the beach to sleep a whole20 minutes Faster than those who are trying to "general distractions", as counting the sheep. So dream of a beautiful place. It will take you from a night dream. For ideas on what to dream, checkThe most luxurious secrets escapes 1% the 1% of summer in this summer.)

When all the rest fails, tryDr. Andrew WeilThe method of: 4-7-8. Here's how: place the tip of your tongue against the fabric behind your teeth before. Exhale through your mouth, completely and make awhoosh noise. Closes your mouth. Inhale through your nose for four seconds. Hold your breath for seven seconds. Exhale through your mouth - yes, you still have towhoosh. Repeat all three or four times. You will breathe anyoneLucky enough to be next to youBut you are sure to fall asleep faster.

If you are a guy, it's.

For more incredible tips for smarter life, more beautiful, feeling younger and play stronger,Follow us on Facebook now!