1.Have a good night sleep
A comforting bath, softly-lit ambience, relaxing conversation and no stimulants... are some factors that decide whether you'll sleep well. Studies prove a good sleep hygiene solves long-term sleep issues.
2.Lay out your clothes
You can help your body recognise that bedtime is looming by setting routines and repeating them every night, like laying out your nightwear. If people establish nightly routines, they can help their brain shift into sleep mode faster.
3.Fix the lights
As it starts getting dark outside, your body releases the chemical melatonin, which peaks at 2-3 am. It automatically makes you sleepy. Any kind of light (gadgets, phones, iPads) that interferes with the secretion of melatonin, causes a delay in sleep and poor quality slumber. Lights in the bedroom should be dimmed and gadget use avoided for at least one hour prior to bedtime.
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