This is the basic rule of sleep hygiene: Your bedroom should be soothing, comfortable oasis scored only sleep and sex. More confusion and harm the hard night shift to sleep.
Make your darkroom
Dim the lights, and you are ready for bed, or turn on the lights, or go to the soft lamp. Your body is programmed to sleep when it's dark, then you will be asked that slower pace in the night. (Video: See why your body in the dark of night.)
Light inhibits the secretion of the hormone melatonin, which promotes sleep naturally. "Even if you can be detected by eye sleep light, and your brain will not produce melatonin when it confused the day and night," says Joyce Walsleben, Ph.D., associate professor in the School of New York University of Medicine. "They want so much darkness in your bedroom that you can handle without tripping over things."
Keep the room dark
Hide glowing digital clock and electronics out of sight. Put a night light in the hallway or the bathroom when nature calls by 2 am; It is better that the inclusion of the higher light that violates melatonin levels. And when the streetlights or moonlight outside, consider installing heavy blinds or wearing a mask for dark eyes.
Keep your cold room
Your body temperature drops as you drift off to sleep, so cool your bedroom can start the process and make it easier to doze. Most experts recommend that the thermostat 5 ° to 10 ° C lower than the average daily temperature.
"It's different for each person, but your bedroom is likely less than 70 °," says Walsleben. Women postmenopausal hot flashes, or those who would like to wrap in a blanket, can even aim even lower.
Keep Calm room
If your bedroom is the victim of unwanted sounds Ambulance, Fighting, or whipping winds, thick carpets and heavy curtains can help reduce the noise. If not, try a white noise machine or a soothing CD that can completely drown drown disturbances or earplugs. If you fall asleep to music using the player with a "sleep", which can automatically turn off after 30 or 60 minutes, William Dement recommends, MD, professor of psychiatry at Stanford University and author of The Promise of Sleep. As your body goes through different stages of sleep, sudden noise, you can wake up with a smaller cycle.
Keep quiet rooms
Once you have reached these conditions, to get rid of anything that distracts the main chamber stimulation objectives: sleep and sex. This does not mean the treadmill without TV or computer, and it is a reminder of what stressful. Adding personal effects, soothing colors and sights and the soothing sounds such as patients with chronic pain Patricia Skiba in a rock garden and fountain, for example, make your bedroom a more attractive place for rest and relaxation .
Make your darkroom
Dim the lights, and you are ready for bed, or turn on the lights, or go to the soft lamp. Your body is programmed to sleep when it's dark, then you will be asked that slower pace in the night. (Video: See why your body in the dark of night.)
Light inhibits the secretion of the hormone melatonin, which promotes sleep naturally. "Even if you can be detected by eye sleep light, and your brain will not produce melatonin when it confused the day and night," says Joyce Walsleben, Ph.D., associate professor in the School of New York University of Medicine. "They want so much darkness in your bedroom that you can handle without tripping over things."
Keep the room dark
Hide glowing digital clock and electronics out of sight. Put a night light in the hallway or the bathroom when nature calls by 2 am; It is better that the inclusion of the higher light that violates melatonin levels. And when the streetlights or moonlight outside, consider installing heavy blinds or wearing a mask for dark eyes.
Keep your cold room
Your body temperature drops as you drift off to sleep, so cool your bedroom can start the process and make it easier to doze. Most experts recommend that the thermostat 5 ° to 10 ° C lower than the average daily temperature.
"It's different for each person, but your bedroom is likely less than 70 °," says Walsleben. Women postmenopausal hot flashes, or those who would like to wrap in a blanket, can even aim even lower.
Keep Calm room
If your bedroom is the victim of unwanted sounds Ambulance, Fighting, or whipping winds, thick carpets and heavy curtains can help reduce the noise. If not, try a white noise machine or a soothing CD that can completely drown drown disturbances or earplugs. If you fall asleep to music using the player with a "sleep", which can automatically turn off after 30 or 60 minutes, William Dement recommends, MD, professor of psychiatry at Stanford University and author of The Promise of Sleep. As your body goes through different stages of sleep, sudden noise, you can wake up with a smaller cycle.
Keep quiet rooms
Once you have reached these conditions, to get rid of anything that distracts the main chamber stimulation objectives: sleep and sex. This does not mean the treadmill without TV or computer, and it is a reminder of what stressful. Adding personal effects, soothing colors and sights and the soothing sounds such as patients with chronic pain Patricia Skiba in a rock garden and fountain, for example, make your bedroom a more attractive place for rest and relaxation .
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