Learn English – How to quickly get into sleep

What are the best ways of falling asleep quickly?


Our brain associate darkness with night, and light with day. Being in a bright room filled with screens decreases melatonin production and makes your body believe it’s daytime.


Sounds can also decrease your sleep quality and wake you up. Get earplugs if you don’t have control over your environment.


The ideal sleep temperature is about 65-70°F (18-21 °C).

理想的睡眠温度约是65-70°F (18-21 °C)。

The blue light from devices like phones, TVs and computers decrease melatonin production. The best thing would be to not use devices 3 hours before bedtime, but we all know that’s not going to happen. Fortunately, tech can help us by removing most blue light from the screen. Here’s the free programs for all devices and platforms:


Windows, OS and Linux people: download f.lux.

Windows, OS and Linux用户下载f.lux。

Android people: download the app Twilight.


To maximize the benefits, buy a pair of blue blocking glasses. They’re good for blocking blue light coming from lamps and devices where these apps aren’t available. You’ll look dorky, but they can increase sleep quality by 50%.


What you consume can affect your sleep significantly. Here’s some suggestions on what to eat to get a great night’s sleep:


Cut out caffeine 6 hours before you go to bed.


Stop drinking liquids 1 hour before bedtime.


Skip the nightcap: It can make you fall asleep faster, but decreases sleep quality.


Here are 3 habits that has countless benefits. 下面这3个习惯好处多多。

Gratitude: Write down 3 things you’re grateful for every morning, or before you go to sleep. It’s proven to make you more relaxed, healthy and happy – and seem to increase sleep quality by 25%.


Meditation: Meditation then calms you down and gives you a simple thing to focus on: your breath. Just observe yourself breathing – feel the air coming in and going through your body. Then feel it flowing out.


Exercise: 150 minutes of moderate to vigorous exercise a week can increase your sleep quality by 65%.


Now you know how to fall asleep fast and get a great night’s sleep.



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