Remember that time when you felt sleepy all day long but when your head finally laid down on the pillow it took hours to fall asleep? We have all been there. Here are the rules you can absolutely handle in your daily routine to fall asleep fast without pills and “rise like a phoenix” the next morning.

1) Avoid smartphones before bedtime. Blue screen light is the reason why you have to quit checking on Instagram or Facebook notifications. This pre-bed addiction sends your brain a signal: “Hey it is time to wake up and take on the world!”It is the release of a stress hormone cortisol which is to blame. Our body naturally secrets cortisol in the morning to make us active and vibrant. However, there is no need for such boost of energy in the evening or at night. Turn on the airplane mode on your phone or download apps that limit screen time and phone usage. Freedom and Sense, to name a few, can do the work.

2) Say goodbye to your roasted-bean romance. Caffeine stimulates the release of adrenaline. This hormone is vital when you have a project at work with a burning deadline so you need to finish it ASAP and need to stay woke, energetic, and ready to crush it. But you don’t need it in bed.

Not many though will be able to cut the coffee off completely, so at least drinking less might help. Limit yourself to one cup in the morning. As for the lunch and dinner, switch to tea. For instance, green tea is said to reduce risk of heart disease aid in weight loss.

Herbal teas calm nervous system down and benefit female health. Also, think about the side benefit. How much money will you save by cutting on your endless Starbucks and local coffee shops take-outs? Yup. Do the math, sister.

3) Tame your monkey mind. If you watched the movie “I Don’t Know How She Does It” with Sarah Jessica-Parker, you must remember poor Kate, Jessica-Parker’s character. She has dozens of things running through her mind the minute she goes to bed. Did she pick the theme for her kid’s birthday party? Did she buy everything on the grocery list? Did she take the birth control pill? The list goes on, and on, and on. Relatable?

The good news is you can learn to control your monkey mind. Write down all your worries before going to bed. Do not think about grammar, logic or your writing skills. Your only goal is to free yourself from psychological pressure. This way you won’t worry about forgetting something. You’ll be able to take a look at everything you wrote down in the morning. Another way to get rid of thoughts before bed is meditation. Even standing up and holding your breath for 10 seconds between breathing in and out can help enrich your body with oxygen and calm your brain down.  

4) Have an orgasm! Probably the most pleasant item on our list. Your partner will find it a good one too, we bet. You can also help yourself and get it regardless of whether you’re single or not. Masturbating isn’t bad, girl. In fact, it’s good both for your physical and mental health. Just relax as much as possible, block the monkey mind (again), and focus on your lower area. If you need to concentrate even more, put on some sexy lingerie, light up a few candles, find The Weeknd’s “Earned It” on iTunes, hit play, and you’re all set! Regard it your date with yourself.
Orgasm boosts the cocktail of hormones that calm your nervous system. For example, serotonin makes you happy and optimistic, while oxytocin fills you with tenderness and feeling of love. Whether solo or with a partner, orgasm sets you free from worries and induces into deep relaxation.

5) Exercise in the morning. “How you start your day is how you end it.” There is truth in this phrase somewhere for sure. Not only does exercising make your muscles grow, but it also stimulates the release of cortisol and adrenaline. The more energy you release during the day, the more you will use too. And after the super busy day, the only thing your brain and body will want is some long and hard snoozing. So manage your schedule to do cardio in the first part of the day. Besides, whatever your wins will be for the day, there will be one thing you will have accomplished for the day whatsoever. What a mental reward, right!

Changing habits is difficult. But you can start small. Try incorporating each of our tips gradually throughout the week, and annoying insomnia won’t be bothering you again.

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Posted by:Tetiana Voitseshchuk

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