How to sleep If you've already managed to figure out at last, how to fall asleep , but you're having trouble getting good sleep through the night (i.e. tossing, turning, waking up more than once), this show will tell you what you can do to ensure a peaceful night's slumber.
Be mindful of what you have eaten or drunk before bed <ul><li>Your stomach should not be too full, but not too empty. Wait at least three hours after dinner before going to sleep. Digestion doesn't work well while asleep, and a full stomach may interrupt sleep. Do not eat heavy foods for the few hours prior to sleep. </li></ul>
Keep the room dark <ul><li>Exposure to light during the time you're supposed to be sleeping can disrupt your body's internal cycles. This has been documented in studies surrounding circadian rhythms. Turn your light off, or use a very dim night light. Pull curtains across, blinds down or shut the shutters, to prevent outdoor lights from shining on you. If you wake up and see any kind of bright light, you'll have a much harder time falling back asleep. Try to eliminate all sources of light, including from windows, LED clocks and cable boxes, by covering them with heavy paper or cloth covers, or blue tack. </li></ul>
Extra tips <ul><li>Don't nap for more than 15-20 minutes per day. It can throw off your sleep cycle and make it harder for you to get good sleep at night. </li></ul><ul><li>Modern research shows that because the REM cycle occurs abut 90 minutes into sleep, a long nap (90-120 minutes) is healthy during the day, and a short nap is not. </li></ul><ul><li>Wear appropriate clothing that reflects the weather. Don't forget your feet —cold feet can keep you awake! Keep a sweatshirt or an extra blanket right next to the bed, just in case you get too cold at night. Feeling too hot? Learn how to sleep comfortably on a hot night . Feeling too cold? Learn how to sleep when it's cold . </li></ul><ul><li>Avoid leaving your TV or music on overnight. If you need it to fall asleep , use the timer feature to make sure that it turns off by the time you fall asleep. </li></ul>
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