11 tips to help you sleep at night by October 17, 2016 at 10:43 pm Health & Beauty 0 Comment Lack of sleep an wreak havoc on your mental, physical and emotional health. So, if you’re struggle to get some shut eye, here are 11 tips to help you sleep better. 1. Don’t try too hard to get to sleep or look at the clock. This tends to cause anxiety around getting to sleep, which can be a self-fulfilling prophecy. 2. If you can’t sleep, rather than lying awake worrying about how you’ll feel tomorrow or letting your mind chase unpaid bills, get up, go to another room, read, watch TV or listen to music until you feel sleepy – at which point you can go back to bed and try again. 3. Exercise in the morning, afternoon or early evening. Evening workouts can make it hard to wind down as endorphins put your system in go mode. 4. Limit stimulants including tea, coffee and caffeine drinks for at least three hours before sleep. Ideally avoid caffeine after lunchtime. 5. Even if you feel sleepy during the afternoon, resist the urge to nap as it will only mess up your cycle and make it harder to get to sleep at night. 6. Do something relaxing before bed – think meditating or a warm bath. 7. Rise at the same time each morning to establish a consistent sleep pattern. Your body loves routine and will do its best to stick to a schedule. » Shower before bed. Some sleep experts say a pre-bed shower can kick-start the cooling process necessary for sleep. Normally, a drop in body temperature precedes sleep according to UniSA’s Centre for Sleep Research. While in healthy sleepers the reduction is automatic, if you’re struggling to reach the land of nod, try giving it a thermic hand. 8. Confine use of the bed to sleep and sex. Working, eating or reading in bed blurs the lines about what bed is for, diluting the brain’s association between being in bed and going to sleep. 9. Ban gadgets from the bedroom. Blue wavelengths from LED lights and screens are more deleterious to melatonin than standard white light according to a 2012 Harvard Health Letter. Even having a PC on standby can mess with shut-eye. 10. Immerse yourself in daylight, even if it’s overcast. This helps with the body’s melatonin production. Then, before bedtime, dim the lights to let the body adjust to night-time and start producing melatonin rather than going from a bright room to a darkened space. You’re more likely to drift into sleep. 11. Turn off hall and living room lights. Any light can inhibit the release of melatonin according to the National Sleep Foundation. Source link Share This Post: Facebook Twitter Google+ LinkedIn Pinterest Post navigation ‹ Previous How to count macrosNext › Vegetarian Food in Thailand. Eating Thai Food at a Vegan Restaurant in Thailand Vlog Related Content Top stress management techniques Your very own DIY spa Beauty talk with health and fitness blogger Amy Lee Your guide to selecting the best Brazilian wax for you more news from the blog Slavoj Zizek on Vegetarians Add Superfoods To Your Diet | See The Benefits [Ask Hyojin] Being a vegetarian in Korea – Kerri’s experience Easy Greek Salad recipe, super healthy and delicious, how to cook. What’s The Best Way To Build Your Traps? My Ultimate Fitness Guide Review === How to Lose Weight Naturally What I Eat In a Day! Healthy Vegetarian Food Ideas! Cholesterol | What Is It? How To Lower Cholesterol? Download The Diabetic Muscle and Fitness Guide 10 Things That Are True For Girls Who Lift Healthy Cooking Camp: Cheese Cravings Vegan Food Shopping + Moving In To Our New Apartment In Athens! Healthy Cooking: Low Fat Potato Wedge recipe How Rowing Machine Workouts Can Benefit Strength & Power Samantha Gash plans record run across India Effects Of Caffeine On Performance Coconut Water Crazy | Nutrition & Health Benefits Fish Fingers & Sweet Potato Chips | Healthy Meal Vegan Food I Ate in Portland, OR! Holiday Gift Guide for Fitness Lovers Fitness Sandy E. Personal Training (Official Video) MY FAVORITE VEGAN FOOD IN THE WORLD… Brick Bodies Free Fitness Guide MAGGI Diaries: UAE Episode 14- Healthy cooking for a better life طهي صحي لحياة أفضل download The Diabetic Muscle and Fitness Guide Eating little & often does NOT boost metabolism HOW TO QUICKLY + EFFICIENTLY PACK FOR UNIVERSITY FT. A HUGE VEGAN FOOD HAUL Healthy Cooking for Seniors – Oatmeal Nut Butter Infographic | Cashew, Peanut & Almond Butter HOW TO MAKE VEGAN PIEROGIES | hot for food Healthy Cooking Recipes for the Whole Family : Low Fat Dirty Rice Recipe for the Whole Family How to Make Vegetarian Tacos! | Hilah Cooking Healthy Cooking with Nella ♥ Paahdettua possua & uunikasviksia Add Comment Cancel replyYou must be logged in to post a comment.