Help with falling asleep naturally

Natural Sleep Aids: Home Remedies to Help You Sleep

Are you having trouble drifting into a peaceful, nourishing slumber? You’re not sitting up at night alone: More than 60 million Americans suffer from poor sleep quality.

Disturbed sleep is more than an inconvenience that leaves you dragging the next day: it can affect your emotional and physical health. It negatively affects your memory, concentration and mood, and it boosts your risk for depression, obesity, type 2 diabetes, heart disease and high blood pressure.

Happily, there are easy, natural fixes that can improve your sleep, says Charlene Gamaldo, M.D. , medical director of Johns Hopkins Center for Sleep at Howard County General Hospital.

“It’s not always necessary to get a prescription for a sleep aid,” she says. “There are natural ways to make adjustments to your sleeping habits.”

Drink up. No, not alcohol, which can interfere with sleep. Gamaldo recommends warm milk, chamomile tea and tart cherry juice for patients with sleep trouble.

Though there isn’t much scientific proof that any of these nighttime drinks work to improve your slumber, there’s no harm in trying them, Gamaldo says. She recommends them to patients who want treatment without side effects or drug interactions.

“Warm milk has long been believed to be associated with chemicals that simulate the effects of tryptophan on the brain. This is a chemical building block for the substance serotonin, which is involved in the sleep-wake transition,” Gamaldo says.

Chamomile tea can also be helpful. “It’s believed to have flavonoids that may interact with benzodiazepine receptors in the brain that are also involved with the sleep-wake transition,” she says.

Plus, chamomile tea doesn’t have caffeine, unlike green tea or Earl Grey. Finally, tart cherry juice might support melatonin production and support a healthy sleep cycle.

Exercise . Physical activity can improve sleep, though researchers aren’t completely sure why. It’s known that moderate aerobic exercise boosts the amount of nourishing slow wave (deep) sleep you get.

But you have to time it right: Gamaldo says that aerobic exercise releases endorphins, chemicals that keep people awake. (This is why you feel so energized after a run.)

It can also raise core body temperature; this spike signals the body that it’s time to get up and get going. If you’re having trouble sleeping, try to avoid working out within two hours of bedtime.

Use melatonin supplements . “Melatonin is a hormone that is naturally released in the brain four hours before we feel a sense of sleepiness,” Gamaldo says. It’s triggered by the body’s response to reduced light exposure, which should naturally happen at night.

These days, though, lights abound after it’s dark outside—whether it’s from your phone, laptop or TV. This exposure to unnatural light prevents melatonin release, which can make it hard to fall asleep. Luckily, melatonin is available in pill form at your local pharmacy as an over-the-counter supplement.

Just make sure that you consistently buy the same brand. “Because melatonin supplements are unregulated by the FDA, the per-pill dosages and ingredients may differ from manufacturer to manufacturer. Stick with one brand, and don’t buy it online from an unknown source,” Gamaldo cautions.

Keep cool. “The ideal temperature for your thermostat is between 65 and 72 degrees,” Gamaldo says. Women who are going through menopause and experiencing hot flashes should keep the room as cool as possible and wear cotton or breathable fabrics to bed.

Go dark. It’s known that the light from a smartphone interferes with sleep. But what about your bathroom light? If you have the urge to go at night, don’t flick on the lights. “The latest recommendation is to use a flashlight if you need to get up at night,” Gamaldo says, because it offers less visual disruption. And remember: If you do wake up for a bathroom break, it might take up to 30 minutes to drift back off. This is completely normal, she says.

20 Simple Ways to Fall Asleep Fast: Exercise, Supplements & More

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Small changes in your sleep routine may help you fall asleep faster. These can include making the room cooler, practicing the 4-7-8 breathing method, and avoiding screens before bedtime.

Good sleep is incredibly important.

It helps you feel good and makes your body and brain function properly.

Some people have no problem falling asleep. However, many others have severe difficulty falling and staying asleep through the night.

Poor sleep can have negative effects on many parts of your body and brain, including learning, memory, mood, emotions, and various biological functions (1).

Here are 20 simple ways to fall asleep as fast as possible.

Your body temperature changes as you fall asleep. Your body cools down when you lie down and warms up when you get up (2, 3).

If your room is too warm, you might have a hard time falling asleep. Setting your thermostat to a cool temperature between 60–67°F (15.6–19.4°C) could help (4).

Individual preferences will vary, so find the temperature that works best for you.

Taking a warm bath or shower could also help speed up the body’s temperature changes. As your body cools down afterward, this can send a signal to your brain to go to sleep (5).

One literature review found that taking a hot bath or shower before bed could improve certain sleep parameters, such as sleep efficiency and sleep quality.

Sleep efficiency refers to the amount of time you spend asleep in bed as opposed to lying awake.

People who took baths or showers measuring between 104°F–108.5°F (40.0°C–42.5°C) 1 to 2 hours before bedtime experienced positive results.

They reported improvements in their sleep even if their baths or showers lasted for as little as 10 minutes.

More research is needed, but these findings are promising (6).

The “4-7-8” method that Dr. Andrew Weil developed is a simple but powerful breathing method that promotes calmness and relaxation. It might also help you unwind before bed (7).

It’s based on breath control techniques learned from yoga, and it consists of a breathing pattern that relaxes the nervous system. It can be practiced any time you feel anxious or stressed.

Here are the steps:

First, place the tip of your tongue behind your upper front teeth.
Exhale completely through your mouth and make a “whoosh” sound.
Close your mouth, and inhale through your nose while mentally counting to 4.
Hold your breath, and mentally count to 7.
Open your mouth and exhale completely, making a “whoosh” sound and mentally counting to 8.
Repeat this cycle at least three more times.

This technique can relax you and help you fall asleep quickly.

Many people find that setting a sleep schedule helps them fall asleep easier.

Your body has its own regulatory system called the circadian rhythm. This internal clock cues your body to feel alert during the day but sleepy at night (1).

Waking up and going to bed at the same times each day can help your internal clock keep a regular schedule.

Once your body adjusts to this schedule, it’ll be easier to fall asleep and wake up around the same time every day (8).

It’s also important to get 7 to 9 hours of sleep each night. This has been shown to be the optimal sleep duration for adults (1).

Lastly, give yourself 30–45 minutes to wind down in the evening before getting in bed. This allows your body and mind to relax and prepare for sleep (9).

Light can influence your body’s internal clock, which regulates sleep and wakefulness.

Irregular light exposure can lead to the disruption of circadian rhythms, making it harder to fall asleep and stay awake (10).

During the day, exposing your body to bright light tells it to stay alert. Both natural daylight and artificial light, such as the kind emitted from an e-reader, have this effect on your alertness (11, 12).

At night, darkness promotes feelings of sleepiness. In fact, research shows that darkness boosts the production of melatonin, an essential hormone for sleep. In fact, the body secretes very little melatonin during the day (13, 14).

Get out and expose your body to sunlight or artificial bright light throughout the day. If possible, use blackout curtains to make your room dark at night.

Shop for blackout curtains online.

When people are stressed, they tend to have difficulty falling asleep (15).

Yoga, meditation, and mindfulness are tools to calm the mind and relax the body. Moreover, they’ve all been shown to improve sleep (15, 16, 17, 18, 19).

Yoga encourages the practice of breathing patterns and body movements that release stress and tension accumulated in your body.

Research shows that yoga can have a positive effect on sleep parameters such as sleep quality, sleep efficiency, and sleep duration (15, 16).

Meditation can enhance melatonin levels and assist the brain in achieving a specific state where sleep is easily achieved (17).

Lastly, mindfulness may help you maintain focus on the present, worry less while falling asleep, and even function better during the day (18, 19).

Practicing one or all of these techniques can help you get a good night’s rest and wake up reenergized.

It’s normal to wake up in the middle of the night. However, the inability to fall back asleep can ruin a good night’s rest (20).

People who wake up in the middle of the night often tend to watch the clock and obsess about the fact that they can’t fall back asleep.

Clock-watching is common among people with insomnia. This behavior may cause anxiety about sleeplessness (21).

To make matters worse, waking on a regular basis without falling back asleep may cause your body to develop a routine. As a result, you might find yourself waking up in the middle of the night every night.

If possible, it’s best to remove the clock from your room. If you need an alarm in the room, you can turn your clock and avoid watching it when you wake up in the middle of the night.

Due to poor sleep at night, people with insomnia tend to be sleepy during the day, which often leads to daytime napping.

While naps of short duration have been linked to improvements in alertness and well-being, there are mixed opinions about the effects of napping on nighttime sleep.

Some studies have shown that regular naps that are long (at least 2 hours), and late may lead to poor nighttime sleep quality and even sleep deprivation (22, 23).

In a study of 440 college students, the poorest nighttime sleep quality was observed in those who reported taking three or more naps per week, those who napped for more than 2 hours, and those who napped late (between 6 p.m. and 9 p.m) (22).

A 1996 study found that older adults who napped frequently had lower quality nighttime sleep, more depressive symptoms, and more limited physical activity. They were also more likely to be overweight than those who rarely took a nap (23).

A recent study of high-schoolers concluded that daytime napping led to shorter sleep duration and lower sleep efficiency (24).

Other studies have revealed that naps don’t affect nighttime sleep (25, 26).

To find out if naps are affecting your sleep, try either eliminating naps altogether or limiting yourself to a short nap (30 minutes or less) early in the day.

It seems that the food you eat before bed may affect your sleep. For example, research has shown that high-carb meals may be detrimental to a good night’s rest.

A review of studies concluded that even though a high-carb diet can get you to fall asleep faster, it won’t be restful sleep. Instead, high-fat meals could promote a deeper and more restful sleep (27, 28).

In fact, several older and newer studies agree that a high-carb/low-fat diet significantly decreased the quality of sleep compared to a low-carb/high-fat diet.

This held true in situations where the high-carb/low-fat diets and the low-carb/high-fat diets contained the same amount of calories (29, 30, 31).

If you still want to eat a high-carb meal for dinner, you should eat it at least 4 hours before bed so you have enough time to digest it (28).

Music can significantly improve quality of sleep. It can even be used to improve chronic sleep disorders, such as insomnia (32, 33).

A study of 24 young adults demonstrated that sedative music promoted deeper sleep (34).

Listening to Buddhist music may be another great tool for better sleep, as it can reduce the amount of time it takes you to fall asleep. This parameter is known as sleep onset.

Buddhist music is created from different Buddhist chants and is used for meditation (35).

Another 50-person study revealed that those who were exposed to soothing music for 45 minutes at bedtime had a more restful and deeper sleep compared to those who didn’t listen to music (36).

Lastly, if relaxing music isn’t available, blocking all noise could also help you fall asleep faster and promote uninterrupted sleep (37, 38).

Physical activity is often considered beneficial to healthy sleep.

Exercise can increase the duration and quality of sleep by boosting the production of serotonin in the brain and decreasing levels of cortisol, the stress hormone (39).

However, it’s important to maintain a moderate-intensity exercise routine and not overdo it. Excessive training has been linked to poor sleep (40).

The time of the day when you exercise is also critical. To promote better quality sleep, working out early in the morning appears to be better than working out later in the day (41, 42).

Therefore, moderate to vigorous exercise in the morning could significantly improve the quality of your sleep and how much sleep you get.

Get moving with activities like:

running
hiking
cycling
tennis

A comfortable mattress and bedding can have a remarkable effect on the depth and quality of sleep.

A medium-firm mattress has been shown to positively affect sleep quality and prevent sleep disturbances and muscular discomfort (43, 44).

The quality of your pillow is also crucial.

It can affect your:

neck curve
temperature
comfort

One small study determined that orthopedic pillows may be better for sleep quality than feather or memory foam pillows (45).

Additionally, the use of a weighted blanket could reduce body stress and help improve your sleep (46).

Lastly, the fabric of the clothes you wear to bed can affect how well you sleep. It’s crucial that you choose comfortable clothing made of fabric that helps you keep a pleasant temperature throughout the night (47).

Products to try
Having more comfortable bedding may make it easier for you to fall — or stay — asleep. Shop for bedding online:
weighted blankets
medium-firm mattresses
orthopedic pillows

Using electronic devices late at night is terrible for sleep.

Watching TV, playing video games, using a cell phone, and social networking can make it significantly harder for you to fall — and stay — asleep (48, 49, 50).

This is partly because electronic devices emit blue light, which has been found to suppress melatonin (51, 52).

Using these devices also keeps your mind in an active and engaged state.

It’s recommended that you disconnect all electronics and put away computers and cell phones so you can ensure a quiet place, free of distractions.

You’ll be able to fall asleep much faster if you practice good sleep hygiene.

If you need to use your devices late in the evening, at least consider blocking the blue light with eyeglasses or a screen filter.

Shop for blue light blocking glasses or a blue light screen filter online.

Aromatherapy involves the use of essential oils. It’s commonly practiced by those who have trouble falling asleep, as it may help with relaxation.

A systematic review of 12 studies revealed that the use of aromatherapy was effective in improving sleep quality (53).

Popular scents with positive effects on sleep include:

lavender
damask rose
peppermint

Oil blends made with ingredients like lemon and orange were also effective at improving sleep quality (54, 55, 56, 57, 58, 59).

Although there are a variety of ways to use essential oils, many sleep studies are centered on inhalation aromatherapy.

An essential oil diffuser could be helpful in infusing your room with relaxing scents that encourage sleep.

Shop for essential oils online.

Some people have difficulty falling asleep because their thoughts keep running in circles. Research has shown that this can produce anxiety and stress, which can generate negative emotions and disturb sleep (60).

Journaling and focusing on positive thoughts can calm the mind and help you sleep better.

Writing down the positive events that happened during the day — or may happen in the future — can create a state of gratitude and happiness, downgrade stressful events, and promote more relaxation at bedtime.

In fact, a study of 41 college students found that journaling resulted in reduced bedtime worry and stress, increased sleep time, and improved sleep quality (60).

Practice this technique by setting aside 15 minutes every night to write about your day. It’s important to focus not only on the positive events of the day but also on how you feel at the time.

A different study found that writing a to-do list, if only for 5 minutes, was even more effective than journaling at helping young adults fall asleep faster (61).

Caffeine is widely used among people to fight fatigue and stimulate alertness. It can be found in foods and beverages like:

chocolate
coffee
sodas
energy drinks

This stimulant can have disastrous effects on your sleep quality and sleep duration (62, 63).

Although the effects of caffeine vary from person to person, it’s recommended that you refrain from consuming it at least 6 hours before bedtime (63).

Instead, you could drink a soothing tea like chamomile tea. It’s been shown to promote sleep and relaxation. Other bedtime teas that help sleep include passionflower and magnolia (64, 65, 66).

Good quality sleep may depend on your body position during the night.

There are three main sleeping positions:

back
stomach
side

Traditionally, it was believed that back sleepers had a better quality of sleep.

However, research has shown that this might not be the best position to sleep in, as it could lead to blocked airways, sleep apnea, and snoring (67).

Although individual preferences play an important role in choosing sleep position, the side position seems to be linked to high-quality sleep (68).

Reading could be a good activity to help you wind down before bed. At least for kids, it seems that bedtime reading may promote longer sleep (69).

However, it’s important to understand the differences between reading from an e-book and a traditional paper book.

Electronic books emit blue light, which reduces melatonin secretion. Lowered melatonin levels make it harder for you to fall asleep and cause you to feel tired the next day (70, 71).

Therefore, it’s recommended that you read from a physical book in order to relax and improve your sleep.

It’s believed that if you go to bed and try to force yourself to fall asleep, your chances of succeeding drop dramatically.

Instead, you can try paradoxical intention. This technique involves trying to stay awake instead of forcing yourself to sleep.

It’s based on the idea that the stress and anxiety produced by forcing yourself to fall asleep can prevent you from relaxing and snoozing.

Research is ultimately mixed, but some studies have showed that people who adopt this technique tend to fall asleep faster (72).

Instead of lying in bed worrying and thinking about stressful things, visualize a place that makes you feel happy and calm.

In one insomnia study, participants were able to fall asleep faster after they were instructed to use an imagery distraction (73).

This technique helped them occupy their mind with good thoughts instead of engaging with worries and concerns during the pre-sleep time.

Picturing and concentrating on an environment that makes you feel peaceful and relaxed can take your mind away from the thoughts that keep you up at night (60).

Certain supplements can help you fall asleep faster.

They’ve been shown to encourage sleep either by boosting the production of sleep-promoting hormones or by calming brain activity.

Supplements that can help you fall asleep include:

Magnesium. Magnesium helps activate the neurotransmitters responsible for sleep. Doses of up to 500 milligrams (mg) per day have been shown to improve sleep. It should be taken with food (74, 75).
5-HTP (5-hydroxytryptophan). The amino acid 5-HTP boosts the production of serotonin, which has been linked to the regulation of sleep. Doses up to 600 mg per day, taken either once daily or in divided doses, seem to be effective in treating insomnia (76, 77).
Melatonin. The body naturally produces the hormone melatonin, but it can also be taken as a supplement to help regulate your sleep. Doses of 0.5–5 mg taken 2 hours before your desired bedtime, which is usually around 8 to 9 p.m. for most individuals, might improve sleep quality (78, 79).
L–theanine. L-theanine is an amino acid with sedative properties. Although it hasn’t been shown to induce sleep, it could help with relaxation. Doses of 400 mg per day seem to be useful (80, 81, 82).
GABA (gamma-aminobutyric acid). GABA is a compound produced in the brain. It inhibits certain transmitters and may help the central nervous system relax. Doses of 250–500 mg and no more than 1,000 mg are recommended (83).

Products to try
The supplements above can help you sleep better and feel calmer. Shop for them online:
magnesium
5-HTP
melatonin
L-theanine
GABA

Having trouble falling and staying asleep is not only frustrating, but it can also affect your mental and physical health.

Using the techniques above can help you fall asleep quickly, while sleeping much better and having more energy the next day.

Quick Sleep Hacks - 5 Easy Ways

How nice it would be if sleep came instantly ... But, unfortunately, it often happens that you can’t fall asleep for a long time, and the morning leaves no choice - you have to get up early and start your day in a broken state. Our goal is to be cheerful, energetic, rested - and this is possible only after a great sleep.

Therefore, if you cannot fall asleep for a long time, let's not waste a minute, let's get down to the tips. nine0004

1. Write down on paper the thoughts that especially disturb you and unload your mind . Most often, difficulty falling asleep is due to chronic nervous tension, which is transmitted to the physical plane, causing our body to be tense and stiff. To get rid of this tension, try to write down on paper the thoughts that are troubling you at the moment: fears, fears. This technique, which psychologists advise, helps to unload the mind - to transfer thoughts from the head to paper, thereby freeing your mind from tension. A head free from anxiety will allow the body to relax and fall asleep faster. nine0004

2. Muscle relaxation practice . Let's work on relaxation again. You need to perform this practice while lying in bed, just before falling asleep (when you have already gone to bed and no longer plan to get up on business).

Lie on your back in a comfortable and relaxed position with your arms and legs free. We begin the exercise: tighten the muscles of the feet, hold the tension for 3-5 seconds, then sharply relax the muscles. Do the same with the calf muscles. Tighten each muscle group in turn, moving from the legs to the head. Finish the exercise with the muscles of the face. nine0004

Thus, muscle clamps and tension are removed. After that, you can feel a pleasant warmth. This is a normal reaction. After such relaxation, sleep will come much faster.

3. Accumulate natural fatigue in a day . Here you will have to work in advance. Spend more time on your feet (at least 4-5 hours). Walk, exercise, take a walk in the fresh air. First, physical activity causes fatigue, which will cause you to fall asleep faster. And secondly, it increases the production of hormones that improve sleep, and helps reduce the level of cortisol, the stress hormone. nine0004

4. Before going to bed, take herbs, choosing those that act as quickly as possible . For example, a faster effect of ¹ is given by lozenges " Sleep Formula Express " (Evalar) based on natural herbs (griffonia, passionflower extracts) fortified with glycine. From simple herbs that need to be brewed for a long time and wait for the result, this remedy differs in its form of release - lozenges. They don't even need to drink water. It is very convenient. Dissolving already in the oral cavity, the active components of such a tablet are quickly absorbed, bypassing the intestines, immediately enter the bloodstream and are included in the action. Due to this, they provide a faster onset of the effect. This is also noticeable when compared to conventional oral tablets. nine0004

And if we consider the advantage of plants over synthetic agents, then it consists in the fact that they affect the body naturally and harmoniously. You gently fall into sleep, and wake up in the morning with a light head.

Therefore, " Sleep Formula Express " should be paid attention to those who get up early for work, but sleep still does not come. Where could I buy

5. Finally, stop worrying about not getting enough sleep . When you are afraid of not getting enough sleep, the resulting anxiety only exacerbates the situation and delays the onset of sleep. Relax, calm down and try not to worry about this, as it is quite normal to get less than 7-8 hours of sleep, but still be awake the next day. As a rule, fatigue causes only systematic lack of sleep.

In other words, free your head from unnecessary thoughts, do not forget about physical activity and relaxation, use herbs, and let your sleep be strong and pleasant, and awakening easy. nine0004

NOT A DRUG

¹ Compared with tablets for oral administration (according to CoGR No. KZ.16.01.95.003.E. 001036.12.18 dated December 14, 2018 for the drug "Sleep Formula Express").

How to teach a child to fall asleep on his own? Methods and recommendations from experts

The issue of self-falling asleep (SZ) of a child is relevant for most parents: it does not matter whether the baby sleeps in his own crib or the parents consciously chose to sleep together. After all, it is the inability of the child to fall asleep on his own without parents - one of the reasons for the poor night sleep of the crumbs, frequent awakenings and, as a result, lack of sleep in all families. Sometimes we are talking about 4-5 “ups” per night, and even in this case there is already “cumulative” fatigue, but the situation can also be much more serious: the child may wake up after every (or almost every) 40-minute sleep cycle. Learning to fall asleep on your own is a way to solve a difficult sleep situation. nine0004

What is a baby falling asleep on its own?

Parents bathed the baby, dressed him in comfortable pajamas, read a book (and any of your other sleep rituals), put the baby to bed, kissed him and, saying: “Good night, sunshine,” calmly turned off the light and left the room. The kid fell asleep within 20 minutes on his own. This is exactly what the process of falling asleep on your own looks like: within 20 minutes, he himself, without the active help of his parents, goes to sleep. nine0004

Why should you teach your child to fall asleep on their own?

Falling asleep on your own (SZ) is a way to make the sleep of the child and parents better. Children who have learned to fall asleep on their own are better at waking up - without the help of their parents. Yes, babies wake up for feeding, but that's it. As for the parents, it's obvious: they can sleep for longer periods between wakes up to the baby. nine0004

Methods of teaching self-sleeping.

There are many different methods that are designed to help and tell parents how to teach a child to fall asleep on his own. Conventionally, they can be divided into two groups: soft methods “without tears” and more severe ones “we can’t do without tears, alas. ” However, it must be noted that, in general, learning to fall asleep on your own is hardly possible without tears. Parents should be prepared for this, and also for the fact that: nine0004

A child cannot master SP in one day, and not in two. It is necessary to stock up on patience, willpower, a strong nervous system and faith in a brighter future).
If you set the rules, follow them! The technique only works if you follow it.
It is necessary to observe the daily routine (never ignore daytime sleep), give the child options for “energy output” for the day, but do not overexcite right before bedtime, create a very understandable sleep ritual and not change it. nine0088

Methods for self-falling asleep a child (we give some of the existing ones):

Kim West method. This is a kind of "long farewell" with the baby. Parents put the baby to bed, stroke the baby, say kind words to him, and then slowly move away from him. This technique is lengthy, and assumes that every day you move away from the baby a little further and eventually leave the room after a certain number of days (you can take a chair and gradually move away from the baby’s crib with it). At the same time, the baby knows that you are nearby, you say soothing words to him if he starts to get nervous or cry. nine0088
Tracey Hogg method. According to this method, the parent needs to put the baby in the crib, if the baby is crying, try to calm him down in the crib. At the same time, the parent should not leave the room, but it is not necessary to take the child in his arms, even if he cries. You should try to calm the baby with your voice and presence.

The methods described above are softer methods, they are more harmonious and healthy for the child, but they require a lot of time to achieve results. There are also more “severe” methods (at the same time they are faster), for example, the Ferber or Weissbluth method: both of these methods belong to the “you can’t do without tears” group, that is, they suggest the need to leave the child alone and let him cry. nine0003

Features of learning to fall asleep independently, depending on the age of the baby:

SZ from zero to 6 months: at this age it is already possible to start preparing for training (after 4-5 weeks) SZ. Now it is important to use a variety of methods to calm the child and not accustom to any one.
SZ 6 months to two years: the best time to learn SZ. It is important to choose your own methodology, prepare the baby and yourself, clearly follow the chosen “strategy” and not violate your own rules. nine0088
NW after two years: the process will be difficult, because the child's habits have already been formed. At this age, you can already come up with a motivation system (stickers and stickers), come up with interesting stories about your favorite cartoon character that will help the child fall asleep on his own.

It is up to you to decide which method to choose when to start. We advise you to study them all and, if necessary, take a consultation with a specialist in children's sleep and falling asleep on your own, so the process will be as efficient as possible, but at the same time as carefully as possible in relation to all family members.

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