Do’s and Don’ts before bedtime

Help me sleep tip - dont drink coffee late at night

If you are still widely awake at past your bed time. You might be thinking of ways on how to get yourself fall asleep. Maybe you have a lot of things in your mind that’s keeping you awake. It is said that a hormone called “melatonin” is the one responsible to help you sleep. To be able to induce more melatonin into our system we need to relax our mind and body. The 2 effective ways that I know of is Deep Breathing exercise and changing those troubling thoughts with happy and positive ones. But if these doesn’t help you sleep yet, don’t be tempted to open your computer, smart phones and television. Because these electronic gadgets emits blue light that can hinder the production of melatonin in your body.

I have insomnia for years now and it has been so hard to undo everything and re-program my sleeping pattern back to its normal routine. I hate waking up the next morning feeling tired because of lack of sleep. What I did was I did not sleep for 36 hours, I fought the urge of taking naps on day time. I would either pinch myself or play some video games just to avoid sleeping. At 6 pm the following day I was really tired and exhausted that after taking a long bath I slammed my body on my bed and took the longest sleep I’ve ever had in my life!

The day after that, I feel like I was rejuvenated. I don’t feel weak anymore.  My mind was functioning really well. Now, I am still trying to sleep on my bed time.  Although, there are times that I could not help but break my bedtime rules every once in a while because I had to do some overtime work. I just read my favorite book and within minutes I’m already snoring. I don’t know if this is the same with everyone else but if you intend to sleep early and you like to doze off by reading something. Go for the hardcopy and avoid wattpad.

Originally posted 2014-06-16 15:28:31. Republished by Blog Post Promoter

Study finds jogging can help you sleep better

jogging can help me get to sleep

A recent study has found that jogging can help you sleep at night.

Insomnia is often caused by troubling thoughts. Worrying is one of the main reasons people have trouble sleeping. So it makes sense that going for a jog in the local park or forest can be beneficial to release the tension.

Doctors tend to agree according to a Glasgow University study. In a survey of 2000 active people, it found that jogging outdoors was twice as beneficial as exercising in a gym. You can read more about the study in this Daily Telegraph article.

The study concluded that being around nature heightens our sense of well being more than being indoors. In addition, the researchers found that exercising outdoors lifts mood and relieves stress. Both of these can be highly beneficial if you are suffering from insomnia and wondering ‘how can I get to sleep?’ at night.

So if counting sheep isn’t working, maybe you should put on your trainers and pound the earth in your local park for 30 minutes to see if jogging can helps you sleep instead.

Originally posted 2012-06-20 16:32:32. Republished by Blog Post Promoter

Help Me Sleep! – Four Sleep Hygiene Tips on How to Sleep Healthily

Sleep hygiene tips for how to sleep better

If you spend more time thinking of ways on how to sleep soundly than you actually do sleeping, then it’s high time for you to pay more attention to your sleeping habits. Also known as sleep hygiene, these activities can contribute to improving the quality of your sleep. By making simple changes to your daily routine, you can drastically reduce the amount of time you spend awake and wondering how do you get to sleep.

Here are four tips on how to improve your sleep patterns and catch more Zs at night:

  1. Develop a healthy sleep pattern. Your body clock is largely dependent on your daily routines. Developing the habit of going to bed and getting up at the same time every day is one of the secrets on how to sleep better.
  2. Avoid daytime naps. Sleeping during the day will lessen your need for rest later in the evening. Fight sleepiness by getting up and moving around. If you absolutely need a quick shut-eye, limit it to just 30 minutes before 3 p.m.
  3. Use the bed only for sleep and sex. Associating the bed with anything other than rest can make it difficult for you to fall asleep when you finally crawl under the covers. Do not bring work to bed and go to sleep only when you are sleepy-tired.
  4. Avoid heavy meals and strenuous exercise before bedtime. Both activities trigger your body to work and therefore keep you awake. If you are hungry stick to light snacks and when it comes to exercise, opt for relaxing stretches instead of rigorous workouts.

A good night’s sleep isn’t that hard to achieve when you’ve mastered the art of good sleep hygiene. Improving your sleep hygiene is a surefire way on discovering what you can do to ‘help me sleep well at night’.

Originally posted 2012-05-07 15:00:37. Republished by Blog Post Promoter




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