Download to read offline
Best Insomnia Aid
- 1. A productive dayis just a sleep away. Here’s how… ● 1 Reduce Caffeine Reduce caffeine in the afternoon as it prevents you directly from falling asleep and going into deep sleep. Instead of coffee, energy drinks and tea, have herbal tea, warm milk or yogurt. ● 2 Be Active Mild but regular exercise can help you reduce levels of stress. Long walks, swimming or gymnastics as part of your daily routine are all good as long as they are not too close to bedtime. ● 3 Reduce Smoking Just like caffeine, nicotine affects directly your sleep. If you smoke a lot – chances to have disturbed sleep are bigger including waking up more often and difficulty going into a deep sleep. ● 4 Unwind Before Bedtime Use some nice relaxation techniques. Take a hot bath, listen to quiet night or chillout music, forest or nature sounds. ● 5 Check Your Mattress Change your mattress if it’s too old and get the right one for your needs – soft or firm.
- 2. ● 6 Createa Good Sleeping Environment Remove all distracting lights and noises. Switch on night screen on your phone and activate silent mode. Night screen shifts the colours of your display to the warmer end of the colour spectrum. If TV helps you fall asleep it won’t help you stay asleep. ● 7 Do Not Overeat Before Bed Just like TV, alcohol may help you fall asleep but it will not help you stay asleep. Have enough time between dinner and bedtime for food to digest. Remember. Meat takes longer to digest. ● 8 Leave Problems Away Thinking about your day and all challenges you had won’t help you solve any problem. If tomorrow is an important day make all plans earlier in the day when your brain is still fresh. ● 9 Stick to Your Usual Sleep Hours Going to bed and waking up at the same time every day are key to healthy sleep. Setting a reminder on your phone for bedtime and setting up a recurring wake-up alarm may help with that. ● 10 Don’t Force Yourself To Sleep If you worry you can’t fall asleep as tomorrow is an important day it won’t help. Do not force yourself to fall asleep. Get up and do a simple task you enjoy. This may make you feel more sleepy.
- 3. Best Insomnia Aid- Highly Recommended! Luminette - highly effective light therapy device developed by the University of Liège in Belgium (it’s still 100 % made in Belgium!). It treats and prevents seasonal affective disorder. (SAD), lack of energy and sleep disorders. The light of 2,500 lux, emitted by 8 electroluminescent diodes (LEDs) placed outside the field of vision, is concentrated by a diffractive lens and sent to the pupil by penetrating the eye in a natural manner (downwards), just like sunlight. This beam impinges on the area of the retina that is most favourable to treatment, without affecting vision. The Luminette® meets European directives 93/42/EEC on the manufacture of medical products. Freedom of movement - The Luminette is ideal for those who don’t have time to stay in front of a stationary lamp! You can do practically anything without interrupting your session or losing effectiveness. During your session you can: • Make breakfast • Read • Watch TV • Work at your computer • Do light physical activity (walking, stationary bike) Plus, if you wear glasses or contact lenses, you can wear the Luminette and still see clearly. Optical and spectral qualities - Thanks to the concentration optical device fixed on the head, light losses are low compared to stationary lamps. Furthermore there is dominance of blue photons, which are the most energetic and the most efficient. This wavelength (468 nm) corresponds to a 100% suspension of melatonin secretion. That’s why a lighting of 2,500 lux is enough with the Luminette for a treatment duration of 25 minutes. Moreover, the Luminette’s light is totally UV-free. How to get it? Visit here to place your order on Ebay and benefit from free delivery and 20% OFF->