10 Things to do before bed for the best sleep I’ve had ;
Want to sleep like a baby and wake up refreshed and rejuvenated, ready to face a new day? Here we’ve rounded up 10 of our favorite things to do before bedtime not only help calm in the blessed sleep, but often make your mornings a lot easier too.
Take a hot shower or bath before bedtime helps prepare the body for sleep. A study published in 2010 found that small changes in internal body temperature master sends strong signals of the brain, the suprachiasmatic nucleus (SCN) clock. This light-sensitive region of the brain is responsible for the control of circadian rhythms and many physiological functions in the cycle of 24 hours. The SCN sends a signal to lower your core temperature as the day turns into night.
A short (5-10 minutes) shower temporarily warm the body. On leaving the steam bath in a cooler room it will cause the body temperature to drop slightly, triggering a chain reaction of brain signals in sleep time. And showering at night is one less thing you have to do in the morning.
2. Work Out
No matter what time of day it does, regular exercise promotes restful sleep . Just 20 minutes a day of moderate to vigorous physical activity had the effect of improving the quality of sleep and increase energy throughout the day, according to a sleep study published in 2011. The idea of that exercise before bedtime disrupts sleep actually is a myth , so here are some night training routines worth trying.
3. Do your homework
Whether washing the dishes, taking out the trash or clean up the mess of their living areas, take a few minutes each night decluttering day. It is much nicer to wake up to a clean and tidy house, and it is possible that a cleaner space will brighten your mood as you begin your day.
4. Prepare for tomorrow
Be kind to your future self to prepare as much as possible the night before. Check the weather forecast for the next day and design clothes for tomorrow. Pack your lunch. Get your machine ready with fresh coffee grounds and water, so all you have to do in the morning is push a button. Review your calendar for upcoming appointments. The more things that can be done at night usually means less chaos in the morning.
If you find that you can not really relax at night because your mind is preoccupied with everything It must be achieved in the next few days, or a week, or a month, trying to dispel those concerns and distractions by simply writing them. Make a list can help you feel more organized and in point, while at the same time exorcising day out because you can enjoy their free nights.
6. Take a few moments to reflect
Take a few minutes each night and reflect on the day’s events. The point is not to ruminate on what went wrong (or engage in negative self-talk), but focus on the positive instead. Even in the epically awful days, usually there is at least one good thing happened. The practice of gratitude is a powerful thing, and studies have shown that people who express internally or externally gratitude on a regular basis are more optimistic, more satisfied with their lives, have improved relationships with others and enjoy better physical health.
We all know by now that falling asleep in the glow of our smartphones, televisions and other electronic devices is to the detriment of the quality Sleep . If you need something to replace this evening ritual, try to read a real physical book, printed on paper. The reading of only 15 to 30 minutes before bedtime makes more intelligent by increasing vocabulary and stimulate memory; thinking (and feeling) fictional characters fosters empathy for others in real life; being absorbed by an imaginary world reduces stress substantially; and eye movement and brain power necessary for scanning the words on the page have a stressful effect for many people, allowing them a quick and easy transition of dreams.
8. They spread out
Stress can wear on the body, which is expressed as sore back, a crimp in the neck or muscle pain of everything. Relieve stress by doing some yoga stretches before bedtime – which not only promote sleep and relaxation, but your body will certainly be much better, so
9. Open the door for pets
Sleep experts have always recommended prohibiting pets cabinet. And if you happen to have a cat that feels more comfortable sleeping in your head or a rival whose snoring dog, your spouse, no pets sleeping in the same room could be the best solution for better sleep.
However, a recent study has questioned the prevailing wisdom of pets in the room, finding that most participants reported sleeping with their furry friends not he interrupted his sleep at all, and actually helped improve their zzz. Flirting with your pet can be comforting and relaxing, so if hastily throw ’em out, it could be time to roll out the welcome mat again.
10. Just Breathe
If, even after doing everything right and practice good sleep hygiene, is still unable to turn off your mind and sleep there are other things you can do besides counting sheep. An ancient practice steeped in oriental medicine, the idea behind conscious breathing techniques is that deep, focused breathing allows more oxygen to flow to your body, which has a calming effect. Adherents of the technique of “4-7-8” say it can help you fall asleep in less than a minute. Here’s how:
- Breathe deeply through your nose for four seconds
- hold your breath for 7 seconds
- exhaling through your mouth for 8 seconds
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