Deep inhales of essential oil diffused air will surely help you come down from the all that excess mental stimulation at night. Check out finding the right formula for sleep and invest in a quiet, clean, unlit, oil diffusers. Try aromatherapy – Evidence shows that essential oils do wonders to relax the mind, body and spirit.While you are at it, definitely switch from the standard moisturizers to a pure oil like Sesame, Rose or Lavender, which work great for sleep. Instead, use this nightly moisturizing routine as an opportunity to really massage your body. We are always rushing through our skincare routine. Give yourself a massage – A self-massage hack is to simply slow down your moisturizing process at night.A recent Harvard University study showed that screen time before bed suppresses melatonin secretion, makes falling asleep take longer, and leaves you feeling less alert the next morning. Read a book, have a cup of tea and allow yourself to zone out – do something that does not required multitasking and don’t mindlessly thumb through social media. The current sleep science recommends that devices belong outside of the bedroom. Have an hour before bed where your phone, television and computer are off limits. The blue light of our devices has the major effect of brain stimulation when what you really want to encourage brain relaxation. This could be anything from paperwork to items that remind you of unfinished projects. Eliminate Distractions – Keep anything that is activating or potentially stressful out of the bedroom.Keep the thermostat a couple degrees cooler than during the day, about 68 degrees Fahrenheit. “Heat can delay sleep and lead to sleep fragmentation,” says Ana Krieger, MD, medical director of the Weill Cornell Center for Sleep Medicine at New York-Presbyterian Hospital. A 2012 study confirms that when we turn up the heat, we wake up more often and sleep less deeply. Regulate Bedroom Temperature – During sleep, our core body temperature dips, allowing us to slip into restorative REM and slow-wave sleep.WebMD reported that pillows should be replaced every 12 to 18 months. The general wisdom out there is that pillows that have lived a full life need to be replaced a certain amount of time. While, side sleepers need a pillow that provides more support and feels a bit firmer to fill the distance between their ear and shoulder. Stomach sleepers need a fairly thin, flat pillow to keep the spine aligned and unstrained during the night. You want to make sure you are sleeping on the right pillow. Choose the right pillow – The right pillow can have an enormous effect on your quality of sleep.Expect that every 5-10 years you are going to need to invest in a new mattress. it’s important to recognize the signs that it’s time to buy a new one. Your mattress could be causing sleep problems because it’s lost its cushioning or because it’s simply too small. It might be time to swap out your mattress. Those nights of tossing and turning could be an obvious culprit – your mattress.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |