This 5-minute bedtime habit can help you fall asleep quickly
How to fall asleep quickly (photo: Freepik)
Have you drunk a glass of warm milk, read a book, and counted sheep, but sleep still won't come to you? A five-minute trick can save you precious time and allow you to rest in bed, states CNET.
How to fall asleep quickly
The method is as follows - try to write a list of tasks that need to be completed the next day.
American scientists have found that just five minutes before bedtime spent making a to-do list for the next day can significantly reduce the time it takes to fall asleep. This simple but effective technique can reduce stress and anxiety, contributing to better sleep.
How does it work
A study conducted at Baylor University in 2017 showed that people who spent a few minutes writing down their plans before going to bed fell asleep on average nine minutes faster than those who wrote down tasks they had already completed. This is because creating a list helps to unburden the brain and transfer unresolved issues from the mind to paper.
This method, known as "cognitive unloading," reduces the amount of mental work that our brains do before we go to bed. Instead of worrying about tomorrow's affairs, a person gets a clear plan of action, which reduces anxiety.
What do experts advise
In addition to creating a to-do list, experts advise:
Set aside time to think about your worries - it's better to do it at a different time of the day, not in bed.
Avoid gadgets before bedtime - blue light from screens disrupts melatonin production, which can delay sleep.
Practice relaxation - Breathing techniques, meditation, or light exercise can help calm you down.
Organize things with reminders - creating electronic lists or using scheduling apps can also be helpful.
This simple habit not only helps you fall asleep faster but also improves your overall sleep quality. People who practice making to-do lists often report that they wake up more rested and ready for a productive day.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
