Some simple habits can help you get
into sleep more easily and deeper.
If you’re having trouble sleeping and have
to toss and turn in bed for a while till you finally fall into sleep, the
following tips can brings you good sleeps.
A
good sleep brings healthy effects.
Taking a warm bath
The temperature of your body gets lower at
night, especially in the two hours before bed and at 4 a.m. to 5 a.m. Joyce
Walsleben, RN, PhD. at The New York University School of Medicine, says that
about 2 hours before bed, you should rest yourself in a warm bath for 20-30
minutes, then your temperature would be increased 1 to 2 degrees and there are many
chances for you to get into sleep deeper and more easily.
Installing a night lamp or a rheostat that can help you
adjust the level of light
At night, your body will release a chemical
substance called melatonin which makes you feel sleepy; however, it also
depends on the effects from environment. Melatonin is a hormone produced in
darkness where there’s no light. Dr. Walsleben suggests that you go to bed
soon, between 9 and 10 p.m., in a room that has low light, and you’ll fast fall
into sleep.
The
furniture arranged tidily in the room is good for sleeps.
Arranging things to prepare for sleep
You are the one who can create and change
your sleeping habits. Dr. Gary Zammit, CEO of The Sleep Disorder Center in New
York, says that you can arrange your pajama, comb your hair or brush your
teeth, create a few habits before bed to remind yourself going to bed on time.
Staying away from stimulants in the afternoon
As caffeine remains in the body for quite
long, you should avoid foods and drinks contain it right in the afternoon in
order to go to bed more easily. Nicotine is also a stimulant that cause trouble
sleeping because it prevents the brain from resting which is the main factor
producing a good sleep.
Turning off all electronic devices
TV’s, computer’s, cell phone’s screen keep
the brain at its active state and give no resting sign. Before bed, slow down
the brain’s activities by choosing something relaxing to do, such as reading
book in a comfortable seat, or anywhere else except bed; especially, stop
watching TV, checking mail or doing anything that relates to electronic
devices.
It’s
easier to sleep in a low-light room.
Wearing socks to bed
If you have cold feet, they will keep you
awake, especially in winter. Wearing thin socks will improve leg’s circulation
and you’ll soon fall into sleep.
Reducing having foods and drinks in the evening
Sometimes, having a big or a small meal
with spicy foods near bedtime can make you digestive system work overtime and
keep you awake. Wine can be a sleeping method, but it will interrupt your
sleep; you’ll be prevented from having a good and deep sleep and have the
feelings that you’re tired and need to rest more.
Wine
can make you feel tired and want to rest more.
If you have too many drinks before bed,
you’ll have to go for many pees at night. William C.Dement, professor of
psychiatry at Stanford University, coauthor of The Promise of Sleep, says that
most adults who were middle-aged or old-aged wake up at the middle of the night
for a pee, so limiting drinks before bed will help you avoid waking up at
midnight.
