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Image via WikipediaFelicitas Harmandini | DiniKOMPAS.com - There are times when we experience difficulty sleeping. Body lay a few hours, but the eye is hard to close. Even if we are forcing them to close my eyes,
the brain is not willing to break. The events that passed the whole day was still continues to spin endlessly.
If this happens, it's better not have to force myself close my eyes or varying your sleeping positions. There are four ways to make you immediately fall asleep, which is worth a try.
Tidy up your bed. Give me a break, perhaps as soon as you think.But this little trick can help ensure you can quickly fall asleep soundly. A new study has found that people who trim their own bed every day tends to increase the chances of a deep sleep by 19 percent. Change the sheets or blankets with a new one, and slept on a comfortable mattress and pillows are also helpful. Fragrant new sheets or blankets which are washed will make you become relaxed and soon fell asleep.
Set the air temperature. The experts on the bed saying that the ideal temperature for sleep is about 18 degrees Celsius. Your body needs a slight drop in temperature to encourage you to sleep. However, also adjust the temperature in this room with the comfort you so as not too cold. Too cold or too hot will make you easily awakened.
Clench your toes. Catherine Darley, ND, director of the Institute of Sleep Medicine in Seattle naturopathic suggest, when you start getting to sleep, try this progressive relaxation technique. Bend your toes in the seven counts, then release. Repeat through each muscle group, starting from the toes up to the neck.
Create a journal. Your daily routine affect whether or not you sleep soundly. Create a journal of your activities throughout the day can help you connect these two things, said Stephanie Silberman, Ph.D., author of The Insomnia Workbook. Every day, record how much caffeine you consume, when and how long you exercise, what you eat, when you go to bed and wake up, and how long you sleep. In case of sleep disorders, show your journal is on a sub-specialist physician sleep problems.
Stop staring at the clock. When you are restless sleep, or kept awake all night, which you do first would check the time. Staring at it will trigger you to wake up, according to Joyce Walsleben, PhD, a visiting professor at NYU School of Medicine. "Jam increase your alertness level, and disrupt your sleep time. When you need to install an alarm, keep these hours of your reach," he said.
Turn off the gadgets, mobile phones, or TV, one hour before bedtime. Indeed there are ordinary people who use music or sounds from the TV show as an introduction to sleep. But if you are not among this group, and you insist to continue to play or watch Angry Birds Junior Masterchef re-played on TV, forget about the dream to be able to get to sleep. Blue light from an electronic device can manipulate the body to think that when it was morning.Source: Glamour
the brain is not willing to break. The events that passed the whole day was still continues to spin endlessly.
If this happens, it's better not have to force myself close my eyes or varying your sleeping positions. There are four ways to make you immediately fall asleep, which is worth a try.
Tidy up your bed. Give me a break, perhaps as soon as you think.But this little trick can help ensure you can quickly fall asleep soundly. A new study has found that people who trim their own bed every day tends to increase the chances of a deep sleep by 19 percent. Change the sheets or blankets with a new one, and slept on a comfortable mattress and pillows are also helpful. Fragrant new sheets or blankets which are washed will make you become relaxed and soon fell asleep.
Set the air temperature. The experts on the bed saying that the ideal temperature for sleep is about 18 degrees Celsius. Your body needs a slight drop in temperature to encourage you to sleep. However, also adjust the temperature in this room with the comfort you so as not too cold. Too cold or too hot will make you easily awakened.
Clench your toes. Catherine Darley, ND, director of the Institute of Sleep Medicine in Seattle naturopathic suggest, when you start getting to sleep, try this progressive relaxation technique. Bend your toes in the seven counts, then release. Repeat through each muscle group, starting from the toes up to the neck.
Create a journal. Your daily routine affect whether or not you sleep soundly. Create a journal of your activities throughout the day can help you connect these two things, said Stephanie Silberman, Ph.D., author of The Insomnia Workbook. Every day, record how much caffeine you consume, when and how long you exercise, what you eat, when you go to bed and wake up, and how long you sleep. In case of sleep disorders, show your journal is on a sub-specialist physician sleep problems.
Stop staring at the clock. When you are restless sleep, or kept awake all night, which you do first would check the time. Staring at it will trigger you to wake up, according to Joyce Walsleben, PhD, a visiting professor at NYU School of Medicine. "Jam increase your alertness level, and disrupt your sleep time. When you need to install an alarm, keep these hours of your reach," he said.
Turn off the gadgets, mobile phones, or TV, one hour before bedtime. Indeed there are ordinary people who use music or sounds from the TV show as an introduction to sleep. But if you are not among this group, and you insist to continue to play or watch Angry Birds Junior Masterchef re-played on TV, forget about the dream to be able to get to sleep. Blue light from an electronic device can manipulate the body to think that when it was morning.Source: Glamour
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