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Good sleep is incredibly important.

It helps you feel good and makes your body and brain function properly.

Some people have no problem falling asleep. But many others have difficulty falling and staying asleep throughout the night.

Sleep problems can have negative effects on many parts of your body and brain, including learning, memory, mood, emotions and various biological functions.

Lower the temperature

Your body temperature changes when you fall asleep. Your body cools down when you lie down and warms up when you get up.

If your room is too hot, you may have difficulty falling asleep. It may help to set your thermostat to a cool temperature between 15 - 19 ° C.

Individual preferences will vary, so find the temperature that suits you best.

Taking a hot bath or shower can also help speed up the body's temperature changes. As your body cools down afterwards, this can send a signal to your brain to go to sleep.

A literature review found that taking a hot bath or shower before bedtime could improve certain sleep parameters, such as sleep efficiency and sleep quality.

Sleep efficiency refers to the amount of time you sleep in bed as opposed to lying awake.

Individuals who took a bath or shower measuring between 40 ° C - 42.5 ° C 1 to 2 hours before bedtime experienced positive results.

They reported improvements in their sleep, even though their baths or showers lasted for as little as 10 minutes.

More research is needed, but these results are promising.

Use the 4-7-8 breathing method

The 4-7-8 method is a simple but powerful breathing method that promotes calm and relaxation. It can also help you relax before bed.

It is based on techniques for breathing control learned from yoga, and it consists of a breathing pattern that relaxes the nervous system. It can be practiced every time you feel anxious or stressed.

Here are the steps:

• First, place the tip of your tongue behind your upper front teeth.
• Exhale completely through your mouth and make a "whoosh" sound.
• Close your mouth and inhale through your nose while mentally counting to 4.
• Hold your breath and count mentally to 7.
• Open your mouth and spirit completely, make a "whoosh" sound and mentally count to 8.
• Repeat this cycle at least three more times.
• This technique can relax and help you fall asleep quickly.

Get a schedule

Many people find that putting on a sleep plan helps them fall asleep more easily.

Your body has its own regulatory system called the circadian rhythm. This internal clock signals your body to feel awake during the day but sleepy at night.

Waking up and going to bed at the same times each day in his continental bed can help your inner clock keep to a set schedule.

Once your body has adapted to this schedule, it will be easier to fall asleep and wake up around the same time each day.

It is also important to get 7 to 9 hours of sleep each night. This has been shown to be the optimal sleep duration for adults.

Give yourself 30 - 45 minutes to relax in the evening before going to bed. This allows your body and mind to relax and prepare for sleep.