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Tricks To Getting A Better Nights Sleep By Rose Danen
Health & Fitness
No ones asking you to drink 8 glasses of water, that is just plain bull shit and only makes you go the bathroom more often.
But, drinking 1/2 a glass before you go to bed and when you wake up keeps things moving overnight.
This also stimulates the brain by getting you into a routine. If you drink this 1/2 a glass at the same time every morning and night, your brain will think that once you have that glass of water it's time to sleep/ wake up and you will sleep more soundly
Cover the clock:
If you're a time watcher this can actually occupy the brain and you have troubles going to sleep. By putting a tissue or cloth over the time, you won't spend hours staring at the clock.
Have down time:
Before you go to bed do something that just makes you tired. For me it's reading a boring book. Yoga, exercise, warm showers, playing with your hair, doing laundry. Something that is boring or works your body is always good.
But what ever you do, turn off all electronics!
Turn off electronics:
Study's show that any thing causing frequency waves can disturb your sleep.
This means turning off your computer, phone, tv etc. an hour before going to bed. I've even know people who listen to the radio before bed and even that can be damaging.
I know this might sound crazy, but it really works. Your pone is the worst. If you're using it for an alarm, buy an alarm clock. If you charge it at night, charge it outside your room.
Tune the world out:
Invest in good ear plugs, meant for sleeping in, as well as a blind fold. If you're not big on either these, consider curtains that block all the light out and closing you're door and stuffing a towel under the door.
If you tune the world out, there will be nothing to look at or hear, so you will fall asleep faster.
Also, you will have a sounder sleep because there is nothing to disturb your sleep
Focus on one thing:
Have you ever had a time where you are just lying in bed and can't seem to fall asleep. The trick is to tune out everything around you and focus on one single thing. Here are just a few examples:
~deep breathing, focus on the idea of in through the nose and out through the mouth
~wiggling your toes, wiggle them or even try writing the imaginary alphabet
~thinking about certain things, don't think about life, just list stuff in your mind like, fruit, things that start with B, things that rhyme with tree... Nothing to hard
And whatever you do, don't get up out of bed!
Develop a routine:
I know those late nights are fun and sleeping in till noon is great but you need to keep these to a minimal, and I'm not talking once a week, even less then that.
By going to bed at the same time every night, doesn't matter how late, your body will define that exact time as the time for sleep, so you will fall asleep faster and have a sounder sleep.
By waking up at the same time, your body will know it needs to go through the actual resting phase of sleep, or deep sleep by that time. If you're all over the place, you can actually disturb this phase or not have it at all.
Don't press snooze:
Pressing the snooze button can actually make you more tired. Have you ever had a lazy day where you do absurdly nothing? Notice how you're more tired doing that, then going places all day?
The snooze button works the same way, and goes back to the last one about disturbing deep sleep and what not.
I know it's really hard but if you can do it 10 mornings in a row, you develop a habit and will actually have an easier time at waking up.
Cool your room:
When you fall asleep, your body temperature goes down. By having a warm bedroom, you can disturb this cooling process.
So turn down the thermometer and load on those blankets which will feel more cozy and more like home.
Regulate sleeping conditions:
Find the right mattress and pillow. Everyone's different and we all need certain sleeping conditions.
If you sleep on your side, put a pillow between you knees and put a folded towel under the centre of your pillow so that you're raised up and not half suffocated.
If you sleep on your back, put a round pillow under you knees and roll a towel and put it in your pillow case to support your neck.
Lastly, vacuum your mattress and change your sheets regularly (once a week), especially if you have allergies.
Cut the snacks:
By eating you will not have a good nights sleep for several reasons. You have to go to the bathroom in the middle of night, things don't sit well can you're sideways and food can't be digested.
This not only disturbs your sleep but you can end up gaining weight because your body isn't trying to get rid of it. So don't eat anything an hour before you go to bed and don't get up in the middle of the night for a snack. If this is a problem, have more for dinner. Forget your special calorie diet cause you are more likely to gain weight by eating at night.
Drink warm milk:
Having a glass of warm milk before bed. This can strengthen you're immune system and help you sleep. Neurological studies have shown that by drinking warm milk, you are reminded of being breast fed by your mother when you are a baby. So this can make you more sleep and feel at home when you go to bed.
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Sleep tight and don't let the bugs bite.