And last but not least, cuddle up-because nothing should happen in the bedroom but sex and sleep. Soothe your mind with gentle music or an audio book if you can't shut your brain off. Minimize noise by using ear plugs if needed. Complete darkness is also key, so install blackout drapes or put on a sleeping mask. It's essential that you go to bed and wake up at the same time every day for your best sleep, so set your alarm-then cover it up so you don't watch it all night. But don't drink too much because this might mean a bathroom visit in the middle of the night! Five Minutes Before Bed If you're hungry eat a light snack like cheese or turkey, which contain tryptophans, or drink some warm milk or chamomile tea. If you must click away, try installing software that changes your screen from a blue to orange tint later in the day, or wearing orange safety glasses at night. Also, turn off your computer and smartphone because blue light is especially bad for your sleep-wake cycle. Turn the TV off and avoid watching the news or violent TV shows right before bedtime. Take a warm shower or bath, because the increase in body temperature followed by cooling afterwards sends a sleep signal to your brain.īy now you should be completely unplugged. Turn down the thermostat to your ideal sleeping temperature of 16-19˚C. Dim the lights in every room because bright light suppresses your melatonin (sleep hormone) production. Start getting into your regular sleep routine. And remember to avoid big meals so your body can focus on sleep instead of digestion. Also cut out the booze at this point-although a nightcap can make you sleepy at first, there's a nasty rebound effect 4 hours later. Some doctors even recommend avoiding caffeine after noon. Stop caffeine intake, including coffee, tea, soda and chocolate. Also, getting at least 30 minutes of exercise three or more times per week in the morning or afternoon can drastically improve your sleep, but avoid working out less than 4 hours before bedtime. Sunlight lamps can help too, but nothing compares to real daylight. Youd be amazed how quickly you can fall asleep. Sunlight sends a powerful signal to your brain that it's time to wake up and be alert-and also helps regulate the clock that tells you when it's time to sleep. I dont know how much of a secret it is, but learn to quiet your mind. Throughout the day, there are things you can be doing to help ensure you slumber peacefully through the night.īe sure to get lots of sunlight in your eyes as soon as you wake up and throughout the day. Melissa Lem says your journey to a good sleep starts a lot earlier in the day than you think.
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