If You Have Trouble Sleeping, Try This 5-Minute Routine

Making lists before bed can help you fall asleep. Other tips to reach Morpheus more easily.

Falling asleep is extremely difficult for some people. The reasons can be very varied. And it is often a vicious circle. Knowing that you have trouble falling asleep, becoming anxious about going to sleep, not being able to to sleep. Issues that affect millions of people around the world. There are many tricks to help you fall asleep. Here’s a quick and easy one to try: making lists.

Making lists before bed can help you fall asleep

Before going to bed, take the time to write down two or three things you want to do the next day. Also write down one or two things that went well during the day. It takes no more than five minutes. The fact is that there is a connection between freeing the mind in this way and falling asleep. Making a to-do list helps to join the arms of Morpheus, it’s been scientifically proven.

Researchers from Baylor and Emory universities studied sleep on two groups of volunteers: one who kept a diary of the tasks and activities carried out during the day, the other who noted what they had to do the next day or the day after. It turns out that writing down things to do makes it easier to fall asleep than writing down what you’ve already done. Researchers believe that writing down things to do helps reduce stress and anxiety about upcoming events, and actually makes it easier to go to bed. You unburden your brain by doing so.

Other tips to join Morphée more easily

If you are looking for other tips for better sleep, here are some other leads. Dr. Saroja Sripathi, sleep specialist at Kaiser Permanente Northern California, reveals its secrets. Good sleep is based on three factors: the quality, duration and timing of sleep. The best way to optimize these three factors is to focus on your “sleep hygiene”, in other words, the behaviors that help you sleep better. What you drink and when you drink it, for example, is important. Just like how much you eat and when you go to sleep.

If you have trouble falling asleep, here are some tips:

• Stay away from screens for at least half an hour before going to bed.
• Avoid caffeine and alcohol before bed – you may fall asleep easier after drinking, but the quality of sleep will be lower.
• Create a real sleep routine to let your body know it’s time to sleep.
• Go to bed at the same time every night and wake up at the same time every morning.
• Reserve your bed for sleep and sex – no reading, food, TV in bed -.
• If you need to decompress, listen to a podcast or do a meditation exercise rather than browsing your social media.

If you’ve tried all of these techniques and you’re still having trouble falling asleep, it might be time to seek professional help.