These natural remedies will help you fall asleep faster

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Sometimes you wake up in the middle of the night and still can't fall asleep. And this problem is actually a lot of people. One solution is sleeping pills. But there are other methods.

First of all, according to Dr. Sanjeev Kotare, a sleep expert and pediatric neurologist at Cohen Children's Medical Center in Queens (USA), to improve sleep, you need to consistently sleep a certain number of hours. Adults are recommended to go to bed at 10-11 pm and wake up at 7 am. This way they will sleep 7-8 hours a day. Teenagers should sleep 8-9 hours a day. This sleep schedule should be followed both on weekends and weekdays.

In addition, it is better not to sleep at all in the afternoon. But if you really want to take a nap, then limit this time to 20 minutes.

In the late evening, you should turn off bright light sources before going to bed. This will not suppress the production of melatonin in the body. Dim yellow light late in the evening and bright light in the morning help regulate the amount of this hormone that affects sleep.

The bedroom should be dark and cool. A warm shower can help you relax before going to bed.

As for natural sleeping pills, experts name several products at once. These are warm milk, tart cherry juice, and German chamomile tea. However, scientists still have not understood why these remedies help you fall asleep.