FALL ASLEEP FAST Tonight with These Proven Techniques

First, try the 478 method: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 This technique slows your heart rate and calms your nervous system. Blue light from screens suppresses melatonin, the hormone that regulates sleep. Put the screens away at least 30 minutes before bed. Temperature matters, too. Research suggests keeping your room around 65 degrees Fahrenheit, or 18 degrees Celsius, for optimal sleep. A cool, dark, and quiet room creates the ideal conditions for quality rest. Control your breath, avoid screens, and create the right environment. Stickman did it, and so can you.

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