Our tips on how to get a good night's sleep are effective with careful preparation and consistent adherence to the instructions. Suppose you have decided to start applying them soon, but it is today that you need a working one-time method to get a quick night's sleep. For example, you have an important job interview tomorrow morning and you absolutely need to be in shape.

What can you do half an hour before bedtime to get a quick night's sleep? Here are some tips.

Meditate

We usually recommend doing this in the morning, but meditation never hurts. If you calm your nerves and breathing in ten minutes with this practice, there's a good chance that sleep won't be long in coming.

Many people don't like morning and afternoon meditation for the reason that they immediately feel sleepy. Maybe that's the answer for you.

Sit in a chair or lie in bed and close your eyes. Focus on your breathing. Feel the air flow through your lungs. Relax your body and gradually increase the length of your inhalations and exhalations.

Do not throw away negative thoughts from your head. Just observe them from the side.

Even if you don't fall asleep right away, you will manage to prepare your body for sleep.

Write down your thoughts

Keep a notebook and pen on the nightstand by the bed. Write down everything that comes into your head without any censorship. The purpose of this exercise is not to strain your brain, but to relax it. You don't have to solve any problems or reflect on your personality, just let your hand freely write out the symbols.

However, it can be something soothing. For example, thoughts of gratitude or that you are prepared for tomorrow and everything will go perfectly.

Light some scented candles

Going to bed with candles is magic. You can forget the harshness of modern life and be transported to the Middle Ages.

Candles create a mysterious yet soporific atmosphere. Allow them to burn for five minutes, then extinguish.

Warning: Never go to bed while the candles are burning.

Eat enough throughout the day.

This advice, of course, won't work if it's already eleven o'clock at night and you need to go to sleep quickly. Still, if you have all day to prepare for your date with Morpheus, pay attention to your diet during the day.

Eat breakfast like a king, lunch like a prince, dinner like a beggar. If you go to bed on an empty stomach, you won't be able to sleep quickly. Your brain needs to understand that you are sufficiently prepared for a long sleep, and you have enough nutrients.
And although people with big bellies sleep very sweetly, still watch your figure.

Read a book.

While TV and Youtube videos only excite the body and provoke unwanted emotions, a book allows you to forget about everyday worries and immerse yourself in a world of fantasy. Of course, books are different, refuse from horror at night.

But fantasy, like "Harry Potter," "The Witcher" and even "Game of Thrones" is very suitable. They will help you turn off your thoughts about yourself and focus completely on the world, where there are no our everyday problems.