stay up late at night

 People stay up late at night and toss and turn in anticipation of sleep. If you think that lying in bed makes you sleepy, think again. There are many things you can do that may seem strange to look at or hear, but will help you get sleep. According to medical experts, you should try these methods if you also frequently change the bed linen. 


Try to wake up 


 If you want to sleep fast, think about waking up, this may sound strange to read, but according to experts, people who have trouble sleeping should think about waking up instead of going to sleep. According to experts, the reason for not being able to sleep often can be some kind of mental anxiety or worry, so instead of worrying about sleep, think about waking up, which will reduce mental anxiety and calm the mind, which will help you sleep.          

 Wear socks 


This method is not very useful in hot regions. If the feet are cold before going to sleep, the brain gets a signal that it is not time to sleep, heating the feet with socks relaxes the blood vessels and the brain thinks it is time to sleep. Thus, this heat prepares the body for sleep. Get out of bed and do something According to experts, getting out of bed and engaging in some other activity when sleep deprived helps you fall asleep faster. For example, if you have trouble falling asleep at night,

 Get out of bed and read a book or start writing something.




Use of oil According to medical experts, applying soothing oils like coconut oil on the feet, head and behind the ears before bed in summer and sesame oil in winter will help you fall asleep faster. Specific breathing pattern According to Dr. Andrew Weil of Harvard, this is a natural remedy that has been used by different people for centuries. This method is called 4-7-8 and is easy to understand. First lie comfortably on the bed and then inhale through your nose for 4 seconds, then hold your breath for 7 seconds and then slowly exhale through your mouth for 8 seconds. Repeat this process until you fall asleep and often people are able to fall asleep within a minute of trying this. 

Use of milk Drinking warm spiced milk


 Before going to bed can also help in this regard, nutmeg is naturally soothing. It should be taken two to three hours after a meal. To make it, add four to six ground cardamoms, half a spoon of turmeric, half a spoon of cinnamon, a pinch of ginger, a pinch of nutmeg in two cups of milk and then boil this milk on medium heat, while it is lukewarm. Drink it. Create a consistent sleep schedule Maintain a consistent sleep schedule. If you go to bed at different times every day, it can be difficult to fall asleep earlier. Waking up and going to bed at the same time every day helps your body get into a routine. Stick to your routine and don't change too much. Can adjust sleeping hours according to their responsibilities. Many people find that oversleeping during the day can disrupt sleep at night. If you're trying to sleep early, avoid oversleeping in the afternoon or evening.

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