Is there a way to induce sleep quickly?

An average person needs about 8 hours of sleep a day, even it is best to sleep before 11pm. However, you just lie down forever, thinking about miscellaneous things, looking at the clock and startled because it's too late and then more worried. So what do you need to do to fall asleep?

If you are feeling uncomfortable with old and rough mattresses, a thick blanket can make it difficult for you to sleep. You can boldly change these utensils.
A few small changes in bed can also help you fall asleep like using cotton sheets because they do not itch. Another tip is to try using a satin pillowcase instead of a cotton pillow because it will give you a comfortable, cool feeling when lying on your cheek. The best room temperature to sleep is in the range of 26-28 degrees Celsius. The bedroom must ensure air circulation.

Total darkness is necessary because light is a cause of inhibiting sleep hormones as well as increasing body temperature by producing the hormone cortisol, making you feel not sleepy.

Most of us before going to bed have a habit of “surfing” the web to check social networks or for entertainment. Electronic devices such as phones, televisions and computers are highly attractive to us.
However, they do cause the brain to wake up and be alert. The reason is that the light from them greatly reduces the quality of sleep. So, the way to make you sleepy is to pause your phone before going to bed.

When you lie in bed, there is a feeling of restlessness and discomfort that makes your brain gradually awake. If you still can't sleep, get up and do something else like read a book or play sudoku (a combination logic-based number-sorting puzzle game).
When your body feels exhausted you will immediately want to go back to bed. You should also try sleeping on the sofa or sleeping in another room, sometimes changing the place to sleep has a good effect on causing drowsiness quickly.

Before going to bed, you should not drink too much water because you will have to wake up in the middle of the night. This disrupts deep sleep or even full awakening. So, before you go to bed, it is important to ease your bladder to bring a feeling of comfort and relief.

Sleeping position is very important if you want a good night's sleep. You need to make sure that your back is straight and that your pillow is not too high or low. Avoid lying on your stomach and you can try placing a pillow between your knees to keep your hips balanced.

Exercise: Gentle exercise before going to bed is a way to induce sleep, you can do it for about 10 minutes. Meditation: This method is an effective way to induce sleep to rest the mind and avoid stress that is loved by many people from generation to generation. However, you need to meditate properly, which takes a lot of learning and practice. Go into a fantasy world: Try to imagine what makes you satisfied, happy, or longing. Try to think of your ideal day, a short trip, the beach or simply a loved one. Practice breathing with the "4-7-8" method: This is a simple breathing method and an easy way to induce sleep. First, inhale for 4 seconds, hold your breath for 7 seconds, and exhale through your mouth for 8 seconds. You can repeat the cycle a few times until you fall asleep. Breathing exercises will lower your heart rate, releasing certain chemicals in your brain that make your mind more relaxed. This method makes oxygen supply adequate and regular, increases circulation in the body, helps the body relax and relax, counteracts the effects of adrenaline and your heart rate will automatically decrease, the effect similar to when you meditate or practice yoga.

You can set a bedtime and repeat this routine for 30 days, then the body will feel tired and know when to rest. If certain clothes make you feel uncomfortable, change out and wear whatever feels comfortable.

Control the amount of food consumed in the evening because it can make you full and not sleep well. Avoid drinking alcohol or caffeine right before bed as they will disturb sleep. Instead, you should shower with warm water, clean your body, relax and enjoy a glass of hot milk.

10.1. Muscle Relaxation The general rule of thumb when doing quick sleep with muscle relaxation is that you'll alternately tense and relax the body parts:
Raise your eyebrows as high as possible. good for about 5 seconds. The effect is that it will help to tighten the forehead muscles. Relax your muscles instantly and feel the tension, release in 0 seconds. Open your mouth wide and smile makes your cheeks stretch. Hold this pose for about 5 seconds and relax. Pause and relax for 10 seconds. Squinting with half-closed eyes, hold the pose for 5 seconds. Pause and relax for another 10 seconds. Tilt your head back slightly so you can relax looking up at the ceiling. Hold this position for 5 seconds. Pause and relax for another 10 seconds. Continue doing the stretch and relaxation technique down the rest of your body, from biceps to chest, thighs to feet. Let yourself fall asleep, even if you don't finish working with the rest of your body. 10.2. Method of acupressure Acupressure Shenmen.
Acupressure is a way to induce drowsiness and sleep better as follows:
Feel the small, empty space under your palm. Gently massage in circles or up and down. Press down on the left side of the wrist stoma with light pressure for a few seconds, then hold it toward the right side. Repeat the movement on the nerve center of the other wrist. Introspective acupressure
Open your palm upwards, count the width of 3 knuckles from your wrist crease. Use your thumb to press with steady force on the point just identified between the two tendons. You can massage in circular motions or up and down until you feel your muscles relax. Acupressure
Interlock your fingers and open your palms to create a cup shape. Place your thumb at the base of the skull, thumb touching the place between your neck and head that is the location of the blessing acupoint. Apply a deep, firm force, using circular or up and down movements to gently massage the area. Take a deep breath and focus on relaxing your entire body as you exhale. You can try ways to fall asleep quickly within a week, combined with a healthy lifestyle and regular exercise schedule to see the effect of deep and sound sleep.