7 Tips to Beat Insomnia and Sleep Better

7 Tips to Beat Insomnia and Sleep Better

Back Off of Blue Light

Smart phones, e-readers, tablets, computer screens, TVs, and digital clocks emit blue light, a short frequency of light that may be harmful to the eyes and disrupt sleep. Minimize screen time for several hours before bedtime to get a good night’s rest. Wearing orange tinted glasses that block out blue light may also be helpful. Apps are available for your computer, tablet, and smartphones that prevent the screens from emitting blue light. Besides blue light exposure, it makes sense to power down several hours before bedtime to maximize your chances of getting a good night’s rest. Cover up any displays that may be visible from your bed, like a digital clock. Black out curtains can block out ambient light from outside.

Nap If You Are Sleep-Deprived

Naps are a good way to get some extra rest if you are tired, but too long of a nap will make sleeping at night harder. The best naps are under 20 minutes. Any longer than that may interfere with nighttime rest. Short naps are proven to boost alertness, mood, and performance. Take a nap in a cool, dark room for maximum benefits. Avoid napping too late in the day as this can also negatively affect nighttime rest. Naps longer than 10 to 20 minutes are associated with sleep inertia which is grogginess and disorientation that occurs for a few minutes up to 30 minutes after waking up from deep rest.

Clock-Watching Increases Anxiety

One of the worst things you can do if you’re having trouble falling or staying asleep is to watch the clock. Watching the seconds, minutes, or hours tick by when your wide awake may produce a lot of anxiety which will not help you sleep better. Avoid the temptation to watch the clock. Turn the clock around so you can’t see the display. Instead, do something productive to pass the time and make you sleepy. Read a book, get up and do some light chores around the house, or have a cup of tea (decaf) or warm milk to help you fall asleep. Anything you can do to distract yourself and pass the time when you can’t fall asleep is helpful

Bright indoor lights inhibit the production of melatonin, the hormone that helps you fall asleep. Put dimmer switches on indoor lights and lower the lighting level in your home for at least 2 to 3 hours before bedtime. If you like to read before bed, read by a light using a low wattage bulb to avoid being exposed to levels of light that will make it hard to fall asleep. Use heavy black out curtains on bedroom windows to keep light outside from sneaking in and wreaking havoc on your sleep schedule.

Keep Noise to a Minimum

Quiet Supports Healthy Sleep Patterns

Keep the bedroom as quiet as possible to help you nod off at night. Some noise is unavoidable. Traffic outside, a barking dog, and dripping faucets can be distracting. Wear earplugs at night to drown out ambient noise. You can use a fan or a white noise machine to mask sounds. Fix leaky faucets, squeaking doors, and other noisy distractions around the house. Ask family members to keep the noise down after hours and respect your bedtime routine. WHERE TO BUY ADDERALL WITH NO PRESCRIPTION 

Avoid Tobacco for Better Sleep

Nicotine has an effect on neurotransmitters, brain chemicals that influence mood and sleep. Nicotine is a stimulant and can make it hard to fall asleep and stay asleep. Studies have proven that nicotine increases insomnia, daytime sleepiness, and sleep problems. Nicotine use suppresses restorative REM sleep. Smoking increases sleep-related respiratory problems. See your doctor if you’d like to quit smoking. There are medications and nicotine-replacement products that can help you wean off slowly and quit. Don’t be discouraged if you fall off the wagon. Many people try to quit a few times before they finally kick the nicotine habit for good. Many people are concerned about weight gain when they quit. Your doctor can advise you about diet and exercise strategies to combat that. WHERE TO BUY PILLS WITH NO PRESCRIPTION

Keep Pets Off the Bed

Many people sleep with pet cats or dogs on their bed, but pets may keep you from getting much sleep. If they wake up, move, or make noise at night, it may wake you up. If you’re the kind of person who has a hard time falling asleep if you wake up at night, it makes more sense to keep pets out of the bedroom. There are other reasons to make your bedroom off limits to pets. If you have allergies or asthma, pet fur and dander could provoke your symptoms. Pets who go outdoors also track pollen into the house. You can teach your pet to sleep in his or her own bed in another room.BUY STEROID ONLINE

Establish a Relaxing Nighttime Routine

It is an especially good idea to avoid stress and do relaxing activities in the evening. Do not work at night. Avoid emotionally upsetting conversations, scary movies, and thrilling novels. If you are a worrier, scribble your thoughts and feelings down in a journal to help get them off your mind. Wind down before bed by taking a warm bath, listening to relaxing music, meditating, or reading a soothing book. Meditating for as little as 10 minutes a day benefits both body and mind.BUY DIAZAPAM ONLINE UK