• Home
  • Dental Care
  • Disease
  • Doctor
  • Fitness
  • Health
  • Nutrition
  • Treatment
  • Weight Loss
Monday, January 25, 2021
  • Login
Healthiest Alternative
Advertisement Banner
  • Home
  • Dental Care
  • Disease
  • Doctor
  • Fitness
  • Health
  • Nutrition
  • Treatment
  • Weight Loss
No Result
View All Result
  • Home
  • Dental Care
  • Disease
  • Doctor
  • Fitness
  • Health
  • Nutrition
  • Treatment
  • Weight Loss
No Result
View All Result
HealthNews
No Result
View All Result
Home Health

9 Ways to be Ready for Good Sleep

Charlie Ali by Charlie Ali
1 year ago
in Health
0
9 Ways to be Ready for Good Sleep
37
SHARES
55
VIEWS
Share on FacebookShare on Twitter

First and foremost, researchers at the University of Pennsylvania’s School of Medicine recently reported that, in the year 2018, nearly 25 percent of Americans had trouble falling asleep. Now, having trouble falling asleep is something that, occasionally, happens to most people. However, if it happens frequently, it’s probably time to find ways to help you fall asleep. Because, not getting enough sleep, too often, can lead to problems like putting on weight, being tired in the morning, and a host of other bad things. So, here is a list of some ways to help you fall asleep.

Sleep Schedule

First, if you already don’t have one, start forming a sleep ritual such as a sleep schedule. For example, a sleep schedule could be sleeping at about the same time every night and waking up at nearly the same time every morning. Moreover, such a consistent sleep schedule will get your circadian rhythm used to your schedule. As a result, it may become easier to fall asleep when it’s time. Another example of a sleep ritual is getting 7.5 to 8 hours of sleep each night.

By the way, the sleep schedule needs to sync up with other things in your life. For example, if you need to go to work in the morning, that departure time, will dictate other morning chores that need to get done between the time you wake up and the time you need to leave for work. Next, working backwards, the need to sleep 7.5 to 8 hours, will dictate the time you need to go to sleep at night. Furthermore, the need to not have dinner within at least one (though preferably two) hour of bedtime, will dictate the latest time for dinner.

So, you can see the development of a schedule that your circadian rhythms can get used to.

Regular Dinner Time

Now, not having a consistent time for dinner each day interferes with your sleep ritual and your circadian rhythm. For example, if you normally sleep around 10 PM but you often have a late dinner around 9 PM. As a result, you may find it difficult to fall asleep. So, one of the remedies, is to find a reasonable time for dinner. By the way, it is generally accepted that dinner should be between two to three hours before bedtime. Of course, reality interferes with all these plans. But, it’s fine to have an occasion when it’s not possible to stick with a schedule. In those instances, having a late light (as opposed to a heavy) dinner may not interfere with your sleep.

Wear Sunglasses

Next, a study at the University of Texas’s Houston School of Public Health, reported that if you go outside after 4 in the afternoon, wear sunglasses on a sunny day. In fact, the study reported that the reduced light exposure boosted production of the sleepy hormone melatonin, making you 20 percent more tired by bedtime.

Clock

Now, if you have a clock next to your bed, the last thing you need to do is look at it when you aren’t able to sleep right away. In fact, looking at the clock makes matters worse by causing you to worry, which, in turn, increase your stress and makes it difficult to fall asleep. So, put the clock in a place that you can’t easily see while lying in bed.

Reading

Next, don’t read in bed, unless it’s something that’s going to make you fall asleep right away. Otherwise, get up and go to another room, turn the lights down, and read a soothing book while resting comfortably in a chair or couch. However, don’t read suspense, thrillers, or anything that’s going to get you all worked up.

Cool Bedrooms

Most of all, your body needs to reach a certain temperature in order to fall asleep. So, to help your body, your bedroom may need to be between 60 to 67 degrees Fahrenheit for proper sleep. However, others recommend temperatures between 64 to 72 degrees Fahrenheit. Ultimately, the room temperature needs to be cold enough that you can comfortably fall asleep. So, go ahead and adjust the room temperature where you can comfortably fall asleep.

Warm Extremities

Next, a Swiss study found that warming your extremities dilates your blood vessels, which, in turn tells your body it’s time to sleep. In fact, your hands and feet need to be warmer than the room temperature. So, depending on the season, put on your gloves and socks before going to sleep.

Foot Massage

Meanwhile, a closed foot massager soothes and relaxes the muscles and tendons in your feet. In fact, it does this by gently kneading and loosening muscles in the foot. In addition, the closed foot massager warms the soles, sides, and arches of the foot. As a result, blood circulation improves, your body unwinds, and nerves calm down. Consequently, you feel relaxed. Meanwhile, the body releases endorphins which, in turn, suppresses the stress hormone cortisol, and improves your mood. As a result, it makes it possible to fall asleep.

Melatonin

Now, if all else fails, take a low dose of melatonin. For example, about 0.3 mg is about right. Most of all, don’t take higher doses, because that will suppress your natural melatonin production. As a result, your sleeping problem will get even worse. Furthermore, before taking melatonin, ask your doctor and verify the best dose.

Previous Post

Maya Abdominal Massage, The Arvigo Technique & Holistic Pelvic Care

Next Post

Guidelines to Identify A Suitable and Reliable Marijuana Dispensary 

Charlie Ali

Charlie Ali

Related Posts

Choosing The Senior Care For Your Loved Ones
Health

Choosing The Senior Care For Your Loved Ones

January 23, 2021
Acne and Depression: How the Common Skin Condition Affects Mental Health
Health

Acne and Depression: How the Common Skin Condition Affects Mental Health

January 23, 2021
How To Determine Whether Someone Has A Drug Addiction
Health

How To Determine Whether Someone Has A Drug Addiction

January 18, 2021
Load More
Next Post
Guidelines to Identify A Suitable and Reliable Marijuana Dispensary 

Guidelines to Identify A Suitable and Reliable Marijuana Dispensary 

  • Trending
  • Comments
  • Latest
Six Awesome Benefits of the Assault Air Bike

Six Awesome Benefits of the Assault Air Bike

December 12, 2019
3 Fundamental Concepts For Selecting the very best Weightloss Routine

3 Fundamental Concepts For Selecting the very best Weightloss Routine

September 30, 2019
Lose Baby Weight – How New Moms Will Find Time to slot in Fitness

Lose Baby Weight – How New Moms Will Find Time to slot in Fitness

January 15, 2020
Details Regarding Dietary Nutritional Vitamin Supplements

Details Regarding Dietary Nutritional Vitamin Supplements

September 30, 2019
Choosing The Senior Care For Your Loved Ones

Choosing The Senior Care For Your Loved Ones

0
How Can the Affordable Care Act Affect Your Use of Dental Hygiene?

How Can the Affordable Care Act Affect Your Use of Dental Hygiene?

0
Why Do Vital that you Adopt Good Dental Hygiene Habits?

Why Do Vital that you Adopt Good Dental Hygiene Habits?

0
Vital And Hygienic Dental Hygiene Tips

Vital And Hygienic Dental Hygiene Tips

0
Choosing The Senior Care For Your Loved Ones

Choosing The Senior Care For Your Loved Ones

January 23, 2021
Acne and Depression: How the Common Skin Condition Affects Mental Health

Acne and Depression: How the Common Skin Condition Affects Mental Health

January 23, 2021
How To Determine Whether Someone Has A Drug Addiction

How To Determine Whether Someone Has A Drug Addiction

January 18, 2021
What Type of MCT is Best for Keto Dieters?

What Type of MCT is Best for Keto Dieters?

January 13, 2021

Recent Posts

  • Choosing The Senior Care For Your Loved Ones January 23, 2021
  • Acne and Depression: How the Common Skin Condition Affects Mental Health January 23, 2021
  • How To Determine Whether Someone Has A Drug Addiction January 18, 2021
  • What Type of MCT is Best for Keto Dieters? January 13, 2021
  • When To See A Podiatrist January 4, 2021
  • Overview Of Different Types Of Kratom December 30, 2020
Choosing The Senior Care For Your Loved Ones
Health

Choosing The Senior Care For Your Loved Ones

Choosing the right home for your parents or grandparents can be a daunting task. It doesn’t have to be hard, ...

January 23, 2021
Acne and Depression: How the Common Skin Condition Affects Mental Health
Health

Acne and Depression: How the Common Skin Condition Affects Mental Health

Most people spend their teenage and early adulthood grappling with acne. During this period, the skin produces more sebum which, ...

January 23, 2021
How To Determine Whether Someone Has A Drug Addiction
Health

How To Determine Whether Someone Has A Drug Addiction

Drugs are all around us, with many medicines helping to have changed the way we see and experience the world ...

January 18, 2021
What Type of MCT is Best for Keto Dieters?
Health

What Type of MCT is Best for Keto Dieters?

Anyone on the ketogenic diet knows that following the restrictions takes a lot of willpower. Cutting carbohydrates out of your ...

January 13, 2021
When To See A Podiatrist
Health

When To See A Podiatrist

A podiatrist is someone who treats all the problems related to the ankle or foot. A podiatrist is a professional ...

January 4, 2021

2021

  • – January (5)
    • Choosing The Senior Care For Your Loved Ones
    • Acne and Depression: How the Common Skin Condition Affects Mental Health
    • How To Determine Whether Someone Has A Drug Addiction
    • What Type of MCT is Best for Keto Dieters?
    • When To See A Podiatrist

2020

  • + December (14)
  • + November (11)
  • + October (10)
  • + September (11)
  • + August (26)
  • + July (10)
  • + June (15)
  • + May (13)
  • + April (15)
  • + March (18)
  • + February (15)
  • + January (11)

2019

  • + December (19)
  • + November (23)
  • + October (9)
  • + September (1)
  • + August (7)
  • + July (7)
  • + June (4)
  • + May (5)
  • + April (3)
  • + March (3)
  • + February (8)
  • + January (4)
  • Get Support

Copyright © 2020 Healthiest Alternative. All Rights Reserved.

No Result
View All Result
  • Home
  • Dental Care
  • Disease
  • Doctor
  • Fitness
  • Health
  • Nutrition
  • Treatment
  • Weight Loss

Copyright © 2020 Healthiest Alternative. All Rights Reserved.

Welcome Back!

Login to your account below

Forgotten Password?

Create New Account!

Fill the forms below to register

All fields are required. Log In

Retrieve your password

Please enter your username or email address to reset your password.

Log In