We have written many sleep tips articles and have hoped our readers have enjoyed them. We receive inspiration from many different sources. In this post we are summarizing an article from CNN, posted last year. They shared tips and advice from Russell Foster, director of Oxford University’s SCNi -Sleep and Circadian Neuroscience Institute.
The following are some tips that might help you or a friend sleep better.
Turn off the Screens
As we stated in previous articles turn off screens when it gets close to the time you want to go to sleep. Melatonin production might decrease with the artificial light sending messages to your brain that it is not dark yet. This disruption of the sleep hormone can possibly make it more difficult to fall asleep.
Though “night caps” might be enjoyable Foster advises against them stating, “Alcohol will actually disrupt some of the important things going on in the brain such as memory consolidation…” Alcohol might also create a negative dependent cycle, relying on sedatives to sleep and stimulants to stay awake.
Early To Rise
Though it might sound a little strange waking up a little earlier might improve sleep quality. Foster stated, “Expose yourself to morning light as much as you can. That has been shown to stabilize the sleep/wake timing of the human body clock.” Avoiding long naps (longer than 20 minutes) might also help you get into a better sleeping cycle. Stay in sunlight and help natural light reset biological clock.
Put Aside Stresses
If you feel overwhelmed it might help to write everything, on your mind, down in a journal. Or you might try meditation or prayer if you are religious. Doing whatever makes you feel at peace, might be able to help you sleep better.
Listen to Relaxing Classical Music
Classical or instrumental soft music might help the mind relax and doze off. Do not listen to hip hop, rock or exciting music with lyrics. This might have the opposite effect and stimulate the mind instead of preparing it for sleep.
If you try every tip you have found and still have difficulties having quality sleep or enough sleep to survive the day it might be time to speak to a specialist. If the doctor suggests melatonin supplements than give Worldwide Labs a try, they have the largest online selection of melatonin supplements and have guaranteed shipping worldwide.