#sleeping hacks

[carvingconstellations]

✦ spraying perfume on my baby blanket and convincing myself that my fiction cgs given it to me whilst their away on a trip

[micdotcom]

Some studies suggest that not sleeping enough is just as damaging to our health as smoking, and that getting less than six hours could lead to medical issues and — even worse — shave years off your life span.

"People often say you can sleep when you're dead, and I say that's true, but you'll be dead a lot sooner if you don't sleep right now," said Lisa Metzer, a doctor and associate professor of pediatrics at National Jewish Health. "The science is quite clear that insufficient sleep leads to a significant impact on all aspects of functioning." After all, research suggests that 24 hours without sleep is similar to being legally drunk.

The bad news: Fifty to seventy million Americans already suffer from sleep disorders. But the good news: We're not necessarily damned if we don’t get a full eight hours.

Here's what studies suggest about sleep — and what it means to get a decent night's rest. Read more. (6/10/17, 12:31 PM)

[vilaspatelvlogs]

तेजी से वजन घटाना चाहते हैं तो सोते समय करें ये 4 काम

तेजी से वजन घटाना चाहते हैं तो सोते समय करें ये 4 काम

नई दिल्ली: इन दिनों मोटापा और वजन बढ़ने की समस्या किसी महामारी की तरह तेजी से बढ़ रही है. हर दूसरा व्यक्ति अपने बढ़ते वजन को लेकर ही परेशान है. मोटापा (Obesity) कम करने के लिए कोई डाइटिंग (Dieting) कर रहा है तो कोई योग और एक्सरसाइज. लेकिन कई बार कड़ी मेहनत के बाद भी सही रिजल्ट नहीं मिल पाता. ऐसे में सही डाइट का सेवन करने और वर्कआउट (Workout) के साथ ही अगर आप अपने सोने के तरीके में कुछ बदलाव कर…

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[betterdads-blog]

How to Put Kids To Sleep I Six Tips for Bedtime I Better Dad

[mercystacy]

These 35 sleeping hacks will help you fall asleep faster.

How

1.Reduce phone brightness

The bright phone light will prevent you from getting sleepy so take it down fully.This affects your melatonin hormone levels which helps you sleep.

2.Comfy sleep wear

The more comfortable you are the faster you will sleep so get some comfy loose fiting pajamas.Ditch the tight shorts and vest for bedtime and even better is to sleep in the nude.Sleeping in the nude will put you to sleep faster unless for you that is uncomfortable then get something comfy.No undies to bed remember that.

3.Lavender on pillow

Spray some lavender on your pillow or put a few drops of the oil.Lavender has a calming effect on the body so this helps you go to sleep much faster.It acts as a sleep aid and enhances the quality of the sleep.

4.Chamomile tea

This tea has been used for centuries as a homeremedy for insomnia as it has a calming effect on the body because of the antioxidant in it known as apigenin.It is one of the few caffeine free teas.Take one cup before bed with warm water and you will soon be in slumber land.It is a natural sleeping aid/mild tranquilizer so do not drink it before driving.

5.Warm shower

Take a warm shower at night 1 hour before bed and you will soon get drowsy.This helps your muscles relax thus falling asleep will be easier.

6.Less or no caffeine

Caffeine is a stimulant so it keeps you awake so avoid taking it 3 hours before bed.This is one of the leading causes for the increased insomnia problem in many people today.Let coffee be a day drink and at night just have no caffeine or just one cup three hours before bed.

7.Rain music

The sound of the rain is very relaxing so download the audio of rain music from YouTube of 8 hours and let it play in the background as you sleep.You can download using mp3juice.com or YouTube downloader from cnet.

8.Cuddling

This is for those with a partner so cuddle when you get to bed and you will fall asleep much faster.Skin to skin is the best or just have loose pants on and no top :-).

9.Avoid heavy meals

Do not eat a very heavy meal before bed as you will get bloated and that will keep you awake.Try to eat atleast 3-4 hours before you get in bed.

10.Avoid alcohol

This will stimulate your body thus falling asleep will be harder.Wine can make you sleepy but you will suffer in the morning with a headache so do not use it to fall asleep.

11.Lower the room temperature

The body sleeps much faster in a colder room so if you have air conditioning turn it down.If you do not have air-conditioning just remove one foot from the covers.

12.Reduce the number of blankets

The blankets could be too many making your body too hot so remove some or replace with lighter ones.The body prefers cool temperatures to fall asleep faster.

13.Have a bedtime routine

The human body functions well with a routine. So give your body a night-time routine for bed that you will do daily that way your body remembers. A routine can be taking a shower, brushing your teeth, warm pajamas and reading a book in bed. That way every time you enter the bed with the book you will find yourself getting sleepy since that is the routine your body will adjust to.

14. Start fantasizing

The best way is to fantasize about something peaceful and positive. Like picturing yourself on holiday relaxing or getting a massage before you know it you will be asleep.

15.listen to soft music

You can put soft music in the background as you sleep and it will help relax your mind thus you will asleep faster.The best genre is soul music,soft jazz and reggae.Create a playlist on your computer and let it play in the background as you sleep.

16.Reduce blue light in your bedroom

This is by downloading the blue light filter for your phone and computer. That way your melatonin which is the sleep hormone is not reduced. You can download this one on your pc.

17. Put your clock away

If you find yourself staring at the clock just flip it or remove it from your view so it stops distracting you.

18.Create a natural body clock

This is by waking up and sleeping at the same time every day. Your body will remember and with time you will be falling asleep very quickly.

19. Do not drink anything 2 hours before your bedtime.

Drinking anything before bed will ruin your sleep as you will keep going to the bathroom.

20.Have a bathroom night-light

That way if you go to the bathroom the lights do not ruin your sleep. The dim lights tells your body to produce melatonin which helps you sleep.

21.Block outside noise

If the area you live in is noisy get a white noise machine to cancel the outside noise or move to the top floor of your building as the noise will be less.

22. Avoid day naps

This can affect your night sleep since you will be less tired thus it will take longer to sleep. Just hold onto the exhaustion till you get to the bed at night and you will sleep much faster.

23. Write down tomorrows to do list

If your mind is just thinking of what you will need to do tomorrow just write it all down and your mind will relax.

24. Avoid twitter before bed

This is the site that causes so much anxiety to many people. There are people who tweet and retweet things just so as to trigger somebody so avoid it before bed. Twitter should just be for daytime only.

25. Do not go to bed hungry

Your stomach will not let you sleep so just eat a good meal 2 hours before your bedtime.The hunger pains will keep you alert.

26. Get blackout curtains

This is if you prefer sleeping in total darkness and your neighbour’s light is peeping through or get a sleep mask for bed.

27. The high-fat meal is better than high carb before bed

High carb meal will put you to sleep but not restful sleep.The high-fat meal will help you have a deeper and restful sleep.

28.Exercise

Exercise helps you have better sleep but do it in the morning as it makes your body tired thus by night-time your body will want to sleep. If you workout at night do it 4 hours before bedtime as it stimulates your body and thus working out just before bed will ruin your sleep.

29. Watch positive shows before bed

Try and watch none horrifying shows before bed as it will affect how fast you fall asleep. Before bed, you can look at positive pictures like pictures of your family or cute animal videos.Watching horror movies will keep you awake because of the jump scares in them causing your adrenalin to shoot up.

30. Get light in the daytime

The more light you are exposed to during the day the better you sleep at night as your body has a natural circadian rhythm. The trick is to make sure you are exposed to more light in the daytime than at night-time. Even if it is artificial lights it is okay. So when you get to the office open all the curtains and let the sunshine in.

31. Get a comfortable mattress and pillow

This is where your body rests for 6-8 hours so make sure it is comfortable. Get a new mattress at least every 5 years and pillow every 2 years.

32. Get valerian root tea

It is available in all health shops like healthyu shop in Kenya and also in Amazon. This natural herb helps calm down the body and induces sleep.It promotes quality and quantity sleep.

33.Wear Socks

It is proven that having warm feet helps one fall asleep faster so put those socks on.

34. Try having separate blankets if you have a blanket thief

If your partner is a blanket thief try to sleep with a different blanket so you do not wake up in the middle of the night because the blanket thief struck again.

35.Prayer/Meditation

Have a silent time before bed where you talk to God and get everything off your chest so as to sleep in a peaceful state. Make sure to be grateful for being alive.

Those are the sleeping hacks you can use to help you fall asleep.#sleepinghacks #sleepingtips .

Kwaheri

35 Sleeping Hacks:How to Fall Asleep Fast These 35 sleeping hacks will help you fall asleep faster. How 1.Reduce phone brightness The bright phone light will prevent you from getting sleepy so take it down fully.This affects your melatonin hormone levels which helps you sleep.

[brooklynbornhaitian]

[botbonly-blog]

13 Tips & Life Hacks to Fall Asleep Fast!