What are the methods for falling asleep quickly?
I often have trouble falling asleep at night and feel tired during the day. I would like to ask, what are some effective methods to fall asleep quickly?
Doctor's answer (1)
Methods to fall asleep quickly mainly include the following:
1. Create a good sleep environment: Keep the bedroom temperature moderate (about 18-22°C), reduce noise, use blackout curtains to maintain darkness, and choose a comfortable mattress and pillows.
2. Relax before sleep: Practice deep breathing, yoga meditation, or gentle stretching exercises to help relax the body and mind. Avoid vigorous exercise and intense mental activities.
3. Maintain a regular sleep schedule: Try to go to bed and wake up at the same time each day to establish a stable biological clock.
4. Limit caffeine and alcohol: Avoid caffeinated beverages in the afternoon and evening; although alcohol may initially cause drowsiness, it can disrupt sleep quality.
If these methods fail to improve sleep, it is recommended to seek medical advice promptly.
