Today, 30 to 35% of adults suffer from insomnia. It is the same percentage of people who reach for their mobile phones as soon as they wake up. TOGETHER? Probably not! Sleeping Buddha helps you figure out how to fall asleep fast with these simple tips.

Tip 1: Eat

When your body sends you to the fridge in the evening, it's a clear sign that it wants to sleep. Late at night you should not eat at all, but go to bed beforehand. Your body needs rest during the night to clean up and purify your body.

Healthy food

If you feel hungry in the evening, it is a clear sign that your body needs energy urgently if you intend to stay up. It is a clear sign of overtiredness.

It is better to have a light meal with mostly carbohydrates and/or tryptophan (an amino acid) 2 to 3 hours before bedtime. Eat some pasta, rice, potatoes, but also grains and dried vegetables like quinoa or lentils, these are all foods that make you sleepy.

If you fancy a herbal tea, chamomile and valerian are relaxing - but beware of mint, which is stimulating!

If you are pregnant, slightly different rules apply: Watch what you can and cannot eat to keep your baby healthy. Some diets are good for pregnancy, others are better avoided.

Tip 2: Mobile phone & Co.

The blue light projected by screens prevents your body from producing melanin, which means it prevents you from falling asleep by disrupting your biological clock. Read paperbacks or stare at the ceiling of your bedroom to stay as free from screens as possible.

Conscious use of mobile phones, computers and TV in the evening helps you fall asleep better.

Tip 3: Positive attitude helps

What happens in your head affects the rest of your body, so it's important to stay positive. Keep a notebook next to your bed where you can write down all the great things that have happened to you during the day. This will help you relax and prevent you from thinking too much about your worries. A positive attitude will definitely help you fall asleep.

Consciously enjoy beautiful moments.
Receive sleep like a lover
If you saw your bedroom as a spiritual temple, your bed like an altar or even a magic carpet. How would you change the environment? Would you change colours or textures, location or objects? If you were to receive sleep like a lover, how would you want to set the mood and atmosphere?

You could even build a simple little shrine to sleep in your bedroom and place a few objects that have meaning to your heart, such as a picture of a loved one, a talisman, a poem or quote, elements of nature or anything that your own imagination desires or reflects the soul of sleep.

The least you should do is clear the clutter in your bedroom that ties you to the waking world and surround yourself only with items that feel calming, supportive and grounding to you.

If you are lying in bed now with all the lights off, think about focusing your attention lightly on something that feels loving to you.

A good scent can also help you create a nice atmosphere.

Tip 4: Exercise

Aerobic exercise causes the body to release endorphins. These chemicals can create a level of activity in the brain that keeps some people awake. These individuals should exercise at least 1 to 2 hours before bedtime to give endorphin levels time to wash out and "give the brain time to settle down," she says.
Exercise also raises core body temperature. "The effect of exercise in some people is like a hot shower that wakes you up in the morning," Gamaldo says. A rise in core body temperature signals to the body clock that it's time to wake up. After about 30 to 90 minutes, the core body temperature begins to drop. The drop helps ease sleepiness.
Despite these biological responses to exercise, other people find that the time of day they exercise makes no difference.

Exercise should not be done late at night.

5. Sex and good sleep

Experts say that while there is not enough solid clinical evidence that sex makes you sleepy, the basic mechanisms underlying the chemicals released during sex may help you sleep better.

Among other things, this has a lot to do with the hormone oxytocin, nicknamed the "love hormone".

The release of oxytocin in conjunction with feelings of affection and a loving or sensual touch lead to a feeling of pleasant well-being and relief from stress.

Other hormones, such as dopamine, prolactin and progesterone, are involved in affecting the mind with a sense of relief, relaxation and sleepiness after the act of satisfying sex.

But everyone is different, so these chemicals shuffling through the brain right at bedtime can be stimulating and wakefulness-inducing or sleep-inducing.

Having said all this, it seems reasonable to say that mutually satisfying physical and mental interaction before bed improves mood and well-being, relieves stress and makes it easier to turn off the busy mind to fall asleep and stay asleep. If a satisfying sexual orgasm after arousing foreplay is part of this interaction, it is also likely to lead to better sleep.

A 2016 review of research at the University of Ottawa suggests that intercourse before bed can reduce stress and potentially help insomniacs start and maintain their sleep, making it a "possible alternative or complement to other intervention strategies for insomnia."

Tip 6: Meditation and Zen

It's a bit metaphysical to wrap your head around, but allowing Zen into your life means creating your own happiness. From a practical point of view, it means allowing yourself to learn to fall asleep quickly. We will show you how to start slowly, like everything else you need to do in life.