Things You Can Do To Fall Asleep

The standby

Journal of Health white nights are not a modern invention. But modern life makes them more frequently. Instead of finishing and relax before going to bed, we know how to work at home, annoyed check email and get the news through television until we looked on the bag.

Here is a step by step guide to help you create a repeat caller.

During the day

Press and exercise if you can. Chris Cline, Ph.D., who studies the effects of exercise on sleep from the University of Pittsburgh School of Medicine, said that doing even half the recommended 150 minutes of moderate activity weeks and a two muscles showed sleep disorders in women significantly reduce particular, by controlling body temperature and reducing anxiety and depression.

Surprisingly, active in the early evening may help you fall asleep more easily, says Klein, but we'll see what time works best for you.

Two hours before sleep

Dim the lights. Turn off lights and lamp signals the body time to sleep, as dawn before electric lighting.

Bulb type you use is also important. "The cold, hard light and white" -like that found in a fluorescent lamp "a significant blue component, which are suitable to prevent the onset of sleep, is contained," says Michael Terman, Ph.D., an expert on light and biological rhythms at Columbia University Medical Center. The blue light is larger than the other colors in the spectrum of light inhibits the secretion of melatonin in the body, a hormone that leads to sleep.

Check the packaging lamp for the word "soft" or "warm" and color temperature of 3000 degrees Kelvin or less, which is less likely, insomnia, Terman said.

An hour before bedtime

Dim the screen. Watching TV or online equipment can help you unpack, but the blue light more in common than the lamps, and most exciting or scary sign, you see, the brain will continue to issue most screens.

So if you can not give your time a night screen at least adjust the brightness of your TV, tablet or computer. You can also install a free program called F.lux your laptop to automatically reduce the blue light that shines at night.

Half an hour before bedtime

Off. Now it's time to turn off the tube, experts recommend low reading lamps.

Select an article or a book, you do not disturb the shims (do not think Bossypants Hunger Games), and nothing to do at work or at school-related too!