Do you toss and turn night after night but are not able to sleep? Do you wake up suddenly in the night and not able to snooze back? Do you wake up in the morning and feel tired?

Well, in that case, you're not alone! As lack of sleep is the main problem of the urban lifestyle.

The downside of this problem is that it brings along so many other side-effects like weight gain, higher stress levels, or anxiety.

I can't emphasize more how important it is to sleep well. Because you probably know that our body grows and repairs itself while we are asleep.

Moreover, when it comes to sleep remember it is always about quality, not quantity.

But, don't worry I have an answer for all of you i.e., the New Magic Sleep Potion.

I know right that this seems crazy. How can a magic pill, potion, or even pillows help you get a good night's sleep? But that's what companies are selling and I'm totally against it.

Hence, I'll tell you about some 12 scientific techniques which you can bookmark and just give them a try to flip the switch button and direct your body to fall asleep quickly.

1. Maintain optimal room temperature

Make your room cool (and I'm not talking about decorations!), I'm talking about the temperature. When you're trying to go to sleep your body naturally lowers its temperature.

So, if your room is cooler, it is much easier for you to fall asleep quickly. Just set your thermostat between 60-67°F or find the temperature that works best for you.

2. Breath with your mind.

Breathing patterns play a role in our autonomic nervous system. The system regulates heart rate, muscle tension, and other aspects of relaxation or excitement.

Considering this fact, Dr. Andrew Weil introduced his 4-7-8 technique. According to him, it is the most powerful relaxation method he'd discovered. This practice is very simple and it requires no equipment.

For this, you just have to breathe in through your nose quietly to a count of 4. Then hold your breath to a count of 7 and blow air out through your mouth audibly/forcefully (make a whoosh sound). You do this for a total of four breathing cycles.

3. The military method

Learn this military method so you could fall asleep in less than 120 seconds. This US army technique was first introduced by Sharon Ackerman.

As soldiers need to get a good night's sleep so that they're able to perform their tasks efficiently. No matter what the environment is, this practice falls them asleep even if they're sitting.

For this, just loosen up your entire face muscles including eyes, jaws, and forehead. Then, relieve the tension from your upper and lower body including shoulders, hands, thighs, calves, and legs. And deeply exhale and inhale.

Right after the physical relaxation, clear up your mind for almost 10 seconds. And think that you are lying in a canoe, on the most serene lake, beneath a blue sky. And within a few seconds, you'll fall asleep.

4. Progressive muscle relaxation (PMR)

Are you tensed up or overburdened? Then please do Progressive Muscle Relaxation to unwind your tensed or stiff muscles for a better night's sleep.

In this therapy, you've to do some simple exercises to tense one part of your body at a time and relax it with the release of tension. This technique is for insomnia patients so they get relaxed and comfortable before sleeping.

Hence, to fall asleep quickly include Progressive Muscle Relaxation in your daily routine.

5. Get on a schedule

Discipline is the key to regulating our body functions. Our body’s internal clock cues us so that we feel alert during the day and feel sleepy at night.

If you just fix your time of waking up and going to bed your body internalizes this feature and does so on daily basis.

6. Get a mattress of the right firmness.

Buy a mattress that is suitable for you. Why I'm saying this? Because everyone has different preferences in terms of mattress firmness. Some want extra firmness but some are comfortable with the softness.

This all depends on an individual age, physique, or activity level. Therefore, many brands like Amerisleep presents six varied types of mattresses from the firmest to softer.

7. Practice yoga, meditation, and mindfulness

In this stressed-out world, if you're not able to fall asleep quickly then do practice yoga, meditation, and mindfulness. These practices not just relieve tension from your muscles but also your mind.

For instance, yoga boosts your breathing patterns and release stress from your body. Then, mindfulness aids you to focus on the present and throw all the worrisome thoughts out of your mind. In last, there is meditation which enhances melatonin levels and helps your brain to sleep as fast as possible.

8. Acupressure for sleep

Not many but some of the researchers determine that acupressure techniques work wonders. Some of the specific points which helps you to fall asleep quickly are:

Spirit gate: For this, just press the small-hollow space on your pinky figure for 2-3 minutes in circular motions.

Inner frontier gate: Face up your palm and just the distance of three fingers gently apply pressure on the wrist with your thumb.

Wind pool: Interlock your fingers and open the palm to create a cup shape. Then, point your thumbs to touch the area where your neck and head connect.

Just try them out and you'll feel the difference in your sleeping pattern.

9. Avoid looking at your clock

If you constantly look at the clock and think that is why you're not feeling sleepy, then please don't do this!

As research shows that this obsessive behavior may cause sleep anxiety. So, if possible, remove the clock from your room!

10. Become a caveman.

Some decades ago, when there were no smartphones people used to sleep in dark. And researchers find that environment ideal for a good night's sleep.

Therefore, set your room like a cave 30 minutes before sleep. And switch off all the smart devices like TV, laptops, or smartphones. Use blackout shades or an eye mask if you can't make that prehistoric sleep cave environment. By this, I'm sure that you'll fall asleep quickly.

11. Watch what and when you eat

The next tip is to avoid eating too close to bedtime as it is proven that it may affect your sleep. Many kinds of research show that eating high-carb food stimulates your gastric juices and causes you to feel uncomfortable. Therefore, you've to avoid them. Instead, eat high-fat meals as they help you to fall asleep quickly. Other top-of-the-list things are spicy and overly citrusy foods. Please restrain from that too!

Furthermore, there is something that a lot of people do before going to sleep. And that's alcohol! By that, you sleep fine, but it will hurt the quality of your sleep. And you won't wake up well-rested.

12. Try aromatherapy Listen to relaxing music

Study shows that the use of essential oils like Lavender, damask rose, peppermint Oil blends mixed with lemon and orange drops helps you to fall asleep quickly.

Not only this but listening to soothing or Buddhist music will also help you to recover from chronic sleep illness. So, just give them a try!

Don't forget to try these 12 tips and tricks for quality sleep. Improve your sleep to achieve a sound body and mind.