For all of you who are bored of not being able to sleep at night, here are top ten tips to change it !
1. Power Down
The soft blue glow from a cell phone, tablet, or digital clock on your bedside table may hurt your sleep.
-Turn off TVs, computers, and other blue-light sources an hour before you go to bed. Cover any displays you can't shut off.
3. Block Your Clock
Do you glance at it several times a night? That can make your mind race with thoughts about the day to come, which can keep you awake . -Put your alarm clock under your bed, or turn it away from view.
4. Try a Leg Pillow for Back Pain
Your lower back may not hurt enough to wake you up, but mild pain can disturb the deep, restful stages of sleep. Put a pillow between your legs to align your hips better and stress your low back less.
-Do you sleep on your back? Tuck a pillow under your knees to ease pain.
5. Put Your Neck In "Neutral"
Blame your pillow if you wake up tired with a stiff neck. It should be just the right size -- not too fat and not too flat - to support the natural line of your neck when you're resting on your back. Do you sleep on your side? Line your nose up with the center of your body. Don’t snooze on your stomach. It twists your neck. -Use good posture before bed, too. Don't crane your neck to watch TV.
6. Seal Your Mattress
Sneezes, sniffles, and itchiness from allergies can lead to lousy shut-eye. Your mattress may hold the cause. Over time, it can fill with mold, dust mite droppings, and other allergy triggers. Seal your mattress, box springs, and pillows to avoid them. -Air-tight, plastic, dust-proof covers work best.
8. Set Your Body Clock
Go to sleep and wake up at the same time every day, even on weekends. This routine will get your brain and body used to being on a healthy snooze-wake schedule. In time, you'll be able to nod off quickly and rest soundly through the night. - Get out in bright light for 5 to 30 minutes as soon as you get out of bed. Light tells your body to get going!
9. Look For Hidden Caffeine
Coffee in the morning is fine for most people. But as soon as the clock strikes noon, avoid caffeine in foods and drinks. Even small amounts found in chocolate can affect your Zzzz's later that night. Read labels. Some pain relievers and weight loss pills contain caffeine.
10. Work Out Wisely
Regular exercise helps you sleep better -- as long as you don’t get it in too close to bedtime. A post-workout burst of energy can keep you awake. Aim to finish any vigorous exercise 3 to 4 hours before you head to bed. -Gentle mind-body exercises, like yoga or tai chi, are great to do just before you hit the sack.
Enjoy The Bed Time!
0 comments: