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How To Sleep Better
Health & Fitness
Set a regular bedtime.
Wake up at the same time every day. -. If you’re getting enough sleep, you should wake up naturally without an alarm.
Nap to make up for lost sleep.- If you need to make up for a few lost hours, opt for a daytime nap rather than sleeping late.
Be smart about napping. -While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse.
Fight after-dinner drowsiness.- If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep
The Sleep Wake Cycle
Increase light exposure during the day
Remove your sunglasses
Spend more time outside during daylight.
Let as much light into your home/workspace as possible.
If necessary, use a light therapy box.
Boost melatonin production at night
Turn off your television and computer.
Don’t read from a backlit device at night (such as an iPad).
Change your bright light bulbs.
When it’s time to sleep, make sure the room is dark.
Use a flashlight to go to the bathroom at night.
Make your bedroom more sleep friendly
Keep noise down. - If you can’t avoid or eliminate noise try masking it with a fan, recordings of soothing sounds.
Keep your room cool.- Keep your room at a temperature that you find relaxing and easy enough to fall asleep in.
Make sure your bed is comfortable.- You should have enough room to stretch and turn comfortably.
Relaxing bedtime rituals to try
Read a book or magazine by a soft light
Take a warm bath
Listen to soft music
Do some easy stretches
Wind down with a favorite hobby
Listen to books on tape
Get ready for the next day.
For any more information go to http://m.helpguide.org/articles/sleep/sleep-tips or contact me on firstname.lastname@example.org