Written By Admin
Thursday, May 19, 2016
1. Set a Fan Beside the Bed
If an external distraction is keeping you awake at night, such as a party next door, then using an electronic fan may prove beneficial in helping you sleep. This is because the gentle sound of the breeze from the fan blowing upon your pillow will help to distract you from the intrusive external noise and soothe you into the land of dreams.
2. Limit Light Exposure
Limit the light exposure also help to get your into the status of sleeping. Recently, a research performed by neurological experts from George Washington University claims that exposure to harsh electrical lights, TV, PC or laptop screens can set blocks to your sleeping process.
Most adults assume that dark light may be the most suitable environment to sleep. Yet, spending a period of time under low-power lamp light after a TV time can help to relax your retinas and get you into the status of sleeping.
3. Take a Hot Bath
It has been suggested that taking a hot bath before you go to bed can help to improve your sleep. This is due to the fact that the body lowers its temperature naturally during the night, and taking a bath raises your body temperature. This raise in body temperature leads to a steeper decrease than what naturally occurs, which helps to sustain a deeper sleep. For best results, it is recommended that you lay in a bath for around 20 to 30 minutes, and 2 hours before you plan to go to bed.
4. Shun Stimulants
If you find yourself struggling to get to sleep, it may be wise to avoid stimulants throughout the day. This means skipping your daily cup of coffee and avoiding other high-caffeine products. Even those who drink decaffeinated coffee should note that some decaffeinated coffee sold in chain restaurants were found to contain caffeine by a consumer report conducted in 2007. Another stimulant to be aware of is nicotine, in the form of cigarette smoke. Some believe that a cigarette before bed is relaxing and helps to calm them before they sleep; in fact the opposite is most likely true, as it will often lead to an increased heart rate, having a detrimental effect on sleep. (source)