But to go to bed at strange hours – half the battle. The main sleep, and it is not always. However, to train yourself to fall asleep earlier possible.

The strategy of falling asleep

Of course, you know how much it usually sent to bed. For example, this occurs at 2am. If you set a goal to train ourselves to lie down in 22 hours in one day is unlikely to succeed. Try to gradually shift the time of going to sleep every day at least 15 – 20 minutes. So after about a week, you're going to go at the scheduled time.

Great help to set the mood for bedtime rituals that are comfortable and enjoyable for you. At least 30 minutes before bedtime make sure to devote consistent actions that over time will become familiar and will serve to the body a signal that begins the night time. Do not rush, performing their ritual, let it brings you pleasure, calms, relaxes.

Learn how to banish those pesky thoughts, and especially don't let worries and anxieties to take over your consciousness in the moment when you are about to sleep. You can think of something neutral-pleasant, and you can try to do to get rid of the thoughts. At the moment when the next idea comes into your head, do not try with an effort of will to banish it, just try to observe it like a fish in the aquarium. Most likely, after some time, she "move away."

The little things that help to fall asleep

Comfortable bed, good sleep. If you are uncomfortable to lie down, sleep will be problematic.

A quiet walk before going to bed is a good alternative to watching TV or socializing in social networks. Fresh air and a little exercise will help you relax. And that's Jogging, playing sports and other intense physical activity before bedtime is undesirable. The body will be difficult to transition from active work to leisure.

Not to eat 2 hours before sleep is useful not only for shapes but also for good sleep. To sleep with a full stomach hard.

If you want to drink, prefer milk with honey, tea of chamomile or plain water. Drinks containing caffeine (which, as we know, is present not only in coffee but also in tea), will cheer you up, and it's not what you need before bedtime. Alcohol is also undesirable.

Proven to sleep better in a cool room. Heat and humidity – bad allies healthy sleep, moreover, it is believed that at lower temperatures the organism ages more slowly.

Darkness and silence also have a beneficial effect on the process of falling asleep. Give the opportunity to relax your senses. In addition, in the dark produced an extremely useful substance melatonin.