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.

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.

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.

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.

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.



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