12 Simple Steps To A Good Night’s Sleep

A

few years ago, I carried out a large-scale survey examining the lifestyles of people who

sleep well and wake up feeling refreshed. The results revealed that the secret of a great night’s sleep is surprisingly simple, and comes down to the following 12 techniques.

1 Avoid the blues

When your eyes are exposed to light, your brain produces less of the sleep-inducing hormone melatonin. Light towards the blue end of the spectrum is especially stimulating and, unfortunately, computer screens, tablets, smartphones and LED lighting all emit a lot of blue light. Try not to use these devices in the two hours before you go to bed. If you must use them, turn down the brightness or wear amber-tinted glasses designed to block blue light.

2 Tub time

There’s a decrease in your body temperature just before you fall asleep. Taking a bath or shower artificially raises your body temperature, but when you climb out of the tub or shower, this temperature abruptly drops and sends a signal to your body that you are ready for sleep. Take a bath or shower immediately before you head to bed.

3 Steer clear of the nightcap

Although a small amount of alcohol might help you get to sleep more quickly, it also gives you a more disturbed night, increases the chances of snoring and disrupts dreaming. Don’t drink alcohol in the hours before bed.

4 Follow the 90-minute rule

Every night your brain goes through several 90-minute sleep cycles. You feel good if you wake up towards the end of a cycle because then you are closest to your normal waking state. To increase the chances of this, decide when you want to wake up and then count back in 90 minutes blocks to discover the best time to fall asleep. For instance, if you want to wake up at 8am, you should aim to fall asleep around either 11pm or 12.30am.

5 Distract your brain

Although scientists have yet to assess the impact of counting sheep, research suggests that you will fall asleep quickly if you tire your mind. Try counting backwards from 100 in threes. Or, if you’re not good with numbers, think of a category (countries or fruit and vegetables) and then come up with an example of that category for each letter of the alphabet. A is for Albania, B is for Bulgaria, or A is for apple, B is for banana, etc.

6 Make a list

Are you struggling to fall asleep because you are worrying about a problem, or thinking about what you need to do the next day? Put a notepad on your bedside table and, before you nod off, make a list of what’s on your mind or make a to-do list for the next morning.

3 Tips to Improve Your Sleeping Habits

Are you having an issue with sleeping?

Do you often lie in bed and wait for sleep to come and it doesn't?

Do you turn and toss while in bed and yet sleep would be far away?

Do you suffer from sleep deprivation?

Then this article written by Craig Ballantyne is actually for you.

It's short and straight to the point

Don't just read it,  go do what it says

By Craig Ballantyne

You MUST get more deep sleep. 

Here's how: 

FIRST, sleep in a cool (67 degrees Farenheit), pitch dark room. 

SECOND, avoid ALL electronics for at least 30 minutes before bed. I stop using all computers and my phone an hour before bed. 

And when I travel, I take two secret weapons. While this sounds goofy and makes me look SILLY, I wear an eye-mask and earplugs to bed when traveling because hotels are too bright and loud and that's  the THIRD tip

Let us know what you think!!!!

Cheers