• 9 December 2023

Are you suffering from insomnia? Can't you fall asleep and wake up many times in your sleep? Insomnia is a problem of many Poles, who are nervous because of it, constantly tired and less productive at work. So here are some effective ways to fall asleep quickly. Put them into practice and your quality of life will increase immediately.

Leave your worries behind.

When you go to bed, don't think about what you'll have to do next day. Don't think about what you could have done better today, where you made mistakes, ridiculed yourself, or disappointed someone. You better tell yourself you're going to think about it all the next day, and now it's time to sleep. However, it is not as easy to stop thinking as you might think. Therefore, it is worth to choose one word and only focus on it. It is best if it is a positive affirmation - e.g. "I am fine", "I love myself" or "I am fine".

Make yourself a herbal tea.

If you are wondering how to fall asleep quickly, introduce the herbal tea drinking ritual every night. This could be, for example, lemon balm repairs, which have a slight calming effect. Drink very slowly, in small sips.

Inhalation with essential oil

The problem of insomnia is also solved by inhalations based on hot water with the addition of a few drops of essential oil, such as mint, orange, rose or lavender. Pour hot water with essential oil into a dish, lean over it and cover your head with a towel. Inhalation should last several minutes.

The evening dose of exercise

Sport can also be an effective way of tackling insomnia. It is worth to move a moment just before going to sleep. It can be a simple gymnastics or yoga, as well as evening walks, running or Nordic walking.

Open the sleeping window

Sleep quality can improve unexpectedly if you start sleeping with an open window. Your body will then be better oxygenated and you won't be too warm. During the heating season, avoid heating the room to a high temperature all night long. It'll make you fall asleep faster.

Remember to irrigate your body

Insomnia can also be caused by dehydration. So don't forget to drink at least 2 litres of water every day.

Listen to relaxing music

One of the main reasons for insomnia is the stress accumulated during the day. That's why it's worth listening to the relaxing sound of streams, birds or sea waves before going to bed.

Meditation or prayer before bed

A good night's sleep will also be facilitated by evening meditation or prayer. With this type of practice you will be able to calm down, reduce stress and distance yourself from reality. It's also worth giving up your force majeure problems, no matter how you understand it.

Talk to a loved one

Insomnia can be caused by unresolved problems you wear during the day and at night you are unable to cut yourself off from them. Often even one conversation with a friend is enough to suddenly look at a problem seemingly unresolvable from a completely different perspective.