Experts remind us that problems with falling asleep are often associated not only with physical condition, but also with an overstrained nervous system. And although there are many relaxation techniques, one of them turned out to be so simple that it can be easily performed even in the dark - with your eyes closed.
Pediatric neurology nurse Kiara Devitt explained that slow eye movements can restore the natural rhythm that the brain uses during REM sleep, which is when we fall asleep most quickly.
"If you slowly move your eyes left and right, up and down, and in circles, the brain starts to receive a signal that it is already entering REM sleep. This calms the nervous system and helps you fall asleep," she said.
According to Devitt, the technique also works because it gives the brain a “monotonous” task. While thoughts can’t run wild into anxiety-provoking scenarios, the body is more likely to settle into a state of calm.
However, the effectiveness of the method increases if you combine it with basic sleep hygiene rules. First of all, it is important to stick to a stable routine: go to bed and wake up at the same time, including weekends. Napping after 3 p.m. can only make it more difficult to fall asleep in the evening.
Preparing the bedroom is no less important. The optimal temperature is 18–20 °C, minimal light, and a quiet environment. Earplugs or a sleep mask can help if necessary. It is worth putting away gadgets an hour before going to bed, as blue light suppresses melatonin production.
A light dinner a few hours before bed, a warm shower, and limiting caffeine in the afternoon also have a positive effect on falling asleep. Alcohol, while sometimes causing drowsiness, actually worsens the quality of a night's rest.
And if sleep still doesn't come, experts advise not to lie in bed for too long: a 20–40 minute walk in the fresh air will help "reboot" the nervous system and restore its natural rhythm.
