How to fall asleep quickly: tips from a psychologist that really work

How to fall asleep quickly: tips from a psychologist that really work

Sleep problems bother many people in the modern world, where constant stress, information overload, and disruption of the daily routine have become the norm. Psychologist Svitlana Ivanchenko shared effective tips that will help you fall asleep faster and improve the quality of your sleep without medication.

One of the key ways to prepare your body for sleep is to end the day properly. An hour before bedtime, it is important to give up gadgets, including smartphones and laptops. The light from screens suppresses the production of melatonin, a hormone that regulates the sleep cycle. Instead, the psychologist advises doing calm activities, such as reading a paper book or listening to relaxing music.

Another effective method is to create a stable routine. You should go to bed and wake up at the same time every day, even on weekends. This helps the person's internal clock (circadian rhythms) to work smoothly, and also contributes to falling asleep quickly and feeling better in the morning.

Svitlana also notes the importance of evening rituals. For example, a warm shower or bath, lavender aromatherapy, meditation or breathing exercises 15–20 minutes before bedtime can signal the body that it is time to rest. Such actions help reduce anxiety levels and switch the brain from active to calm mode.

To fall asleep faster, you should also pay attention to the temperature regime in the bedroom. The optimal temperature for sleep is about 18–20°C. In addition, it is important to ensure silence and darkness in the room. If this is not possible, the psychologist recommends using earplugs and a sleep mask.

Finally, it is no less important to avoid heavy meals, caffeine and alcohol at least 2–3 hours before bedtime. Instead, it is better to drink a glass of warm milk or chamomile tea, which have a calming effect. Following these tips will help not only fall asleep quickly, but also improve your overall health.